How to Deal With the Loss of a Parent

There are no concrete guidelines for grieving the loss of a parent, as every person processes their emotions differently. Still, coming to terms with their absence often means moving through the full range of emotions and every stage that grief brings. 

To stay grounded during this time, lean on your support system — whether that's close loved ones, friends, or a professional counselor. And when you're ready, find a way to say goodbye that honors your relationship and the life you're beginning without them.

Losing a parent is one of life's most devastating experiences. No matter your age, there's never a right time to say goodbye to a loved one who's been a constant in your life.

Letting go of their love, support, and guidance can feel overwhelming. If you had a distant, strained, or complicated relationship, their absence may stir up a dissonant mix of emotions.

There's no rule book for grieving the loss of a parent, but if you're working through that pain, these strategies may help you begin to acknowledge your loss and find a way forward.

Grieving a parent can feel like navigating unfamiliar territory. Everyone experiences loss differently, but psychiatrist Elisabeth Kübler-Ross identified five common stages of grief that offer a helpful way to understand the process.

It often begins with denial as you struggle to accept that you'll never see or speak to them again. Anger may follow, sometimes directed at yourself, others, or even the universe. This stage can lead to bargaining, where you find yourself making deals to ease the pain. As reality sets in, sadness or depression may take hold. Over time, acceptance should hopefully begin to grow — not as a sign of forgetting — but as a step toward living with the loss.

You can honor your loved one by keeping their memory alive through intentional actions or traditions.

These tributes could be as simple as planting a tree or their favorite flower, donating to a cause they cared about, or setting a place for them at the table during holidays. Gestures of any size can serve as a beautiful reminder of their lasting presence in your life.

Losing a parent can feel incredibly isolating, like no one truly understands your pain. But this does not mean you have to go through it alone.

Research on grieving the loss of a parent shows that leaning on professional support, as well as care from friends, family, and other loved ones, can make a meaningful difference in how you process and cope with such a profound loss.

Another approach for how to deal with grief of losing a parent is making time to care for your well-being. Loss can produce overwhelming feelings of emotional, physical, and mental pain, but setting time aside for acts of self-care can help keep you grounded. 

These actions may include journaling to process your feelings, spending time in nature, or prioritizing rest to get through a difficult time.

No matter how much time you had with your parent or if circumstances kept you apart, it's normal to feel like you missed the chance to say what mattered most. Whether it's gratitude, unspoken pain, or unresolved questions, that sense of an unfinished conversation can linger.

One way to find closure is by writing a goodbye letter. You can include what you loved, what you regret, what you're grateful for, or what still hurts. Whether or not anyone ever reads it, putting your thoughts into words can be a powerful way to express what's in your heart and begin to release some of what you've been holding in.

It's completely understandable to feel consumed by the pain of loss. Often, that pain is rooted in love, no matter how complex the relationship may have been.

Rather than focusing solely on their absence, you might find comfort in reflecting on the gift of their presence: the time you shared, the memories you created, and the ways they shaped your life. Sitting with that gratitude can be a worthwhile tribute and a loving way to honor the life they lived.

There's no manual for navigating the loss of a parent, but you don't have to face it alone.

Support groups offer a safe and compassionate space to share your experience and hear from others who are going through similar losses. Whether online or in person, these groups can offer much-needed comfort, connection, and a sense of community as you navigate your grief.

Holidays, birthdays, and other special occasions can feel especially heavy after the loss of a parent. While these moments will no doubt feel different, there's comfort in knowing you have the power to shape what that difference looks like.

Honoring a parent's memory during these times, whether by lighting a candle, cooking their favorite meal, or sharing stories about their life, can be a meaningful way to keep their presence close. On days like these, leaning on loved ones or giving yourself space to be alone can support your healing journey.

Processing the loss of a parent, whether on your own or with the support of loved ones, can be an important first step in coming to terms with their passing.

Sometimes, the emotions that follow are too heavy to carry alone. A grief counselor can help you make sense of the intense emotions, providing guidance as you unpack and navigate the strong feelings that accompany loss.

Losing a parent can be deeply destabilizing, often bringing feelings of sadness, numbness, or disorientation. While grief is a natural response, prolonged or overwhelming mourning may be a sign of complicated grief — a condition where loss feels impossible to accept, and the pain makes it hard to function or look ahead.

In such cases, grief counseling or therapy can offer support in processing sorrow and gradually coming to terms with the loss.

Nothing truly prepares you for the loss of a parent, even when they've reached an advanced age. No amount of senior care to tend to their needs, estate planning, or a detailed funeral plan can soften the emotional blow. 

When a parent passes, it's natural to feel overwhelmed by grief. However, after allowing some time to mourn with the support of loved ones or a professional, you can begin to find meaningful ways to say goodbye, honor their memory, and begin moving forward in a healthy and compassionate manner.

• Chan, W. C. H., et al. (2025). Grieving the loss of parents: A qualitative study of bereaved adult children who are receiving professional support. Death Studies

• National Institute on Aging. (2025). Coping with grief and loss. National Institutes of Health.
• Tyrrell, P., et al. (2023). Kubler‑Ross stages of dying and subsequent models of grief. StatPearls