Grief Counseling: What It Is And How It Can Help You Heal

When you're grappling with the pain of a significant loss, it can be hard to know where to turn. Grief counseling offers a supportive space to process your emotions and navigate the grieving process with the help of a licensed professional. Below, explore what grief counseling is, signs it may help, what happens during sessions, and the different options available for finding support.

What is grief counseling?

The American Psychiatric Association defines grief as “the anguish experienced after a significant loss.” While loss can happen to anyone, the way each person experiences it is individual and unique. Grief counseling may offer a way to move through the natural grieving process healthily by supporting people through their grief. A counselor recognizes that the death of a loved one may prompt a range of emotions that can be experienced at different times. It's not uncommon for emotional numbness, fatigue, anger, and guilt to accompany a major loss, for example, and such feelings can sometimes overlap.

A bereavement counselor may act as a guide as you process emotions and adjust to the change of no longer having a loved one around. At the same time, counselors recognize the importance of attachment to the person who has passed. The grieving process can take place not only after the loss of another human, such as a family member, but also after the loss of a beloved companion animal, a job, a relationship, or a valued object.

No matter the nature of your grief, professional counseling can be a helpful tool in your recovery. Grief counselors are licensed mental health professionals who generally support their clients in working through their feelings and developing helpful coping strategies.

One framework people often reference is the Kubler-Ross model, which outlines five stages of grief: denial, anger, bargaining, depression, and acceptance. Introduced in the 1969 book On Death and Dying, this model can help individuals understand some of the thought patterns and forms of emotional expression that may take place when experiencing loss. It can be important to remember that grieving isn't a linear process, so someone may move through these stages in a different order or revisit them over time. Understanding what grief can look like may make it easier to recognize when additional support could help.

Signs you may benefit from grief counseling

Grief is a natural response to loss, and there's no right or wrong way to move through it. Still, there can be moments when the weight of grief feels like more than you can carry on your own.

If some of these signs feel familiar, connecting with a licensed therapist may offer relief and guidance. For some people, grief can become especially intense and long-lasting, which is worth understanding more closely.

When grief may become complicated

For some people, the grieving process may take longer or be so severe that it impacts their ability to function in what is sometimes referred to as complicated grief. Also known as prolonged grief disorder, this condition describes grief that doesn't lose its intensity over time, even though many of its features resemble those commonly experienced after a loss. Those who are experiencing complicated grief may notice some or all of the following symptoms and difficult emotions:

• Refusal to accept that their loved one has died
• Extreme anger or guilt about the death
• Intense longing for the person who has died
• Intrusive thoughts that have to do with the death

Complicated grief may also worsen mental health conditions like anxiety and contribute to panic attacks. Young people may be particularly affected by grief if they have not experienced it before or have not yet developed helpful coping mechanisms. Because complicated grief can be difficult to move through alone, it may benefit from professional support. Some bereavement counselors specialize in working with those who are experiencing complicated grief and the many difficult emotions that can come with it. If you're wondering what that support might involve, it can help to know what actually happens in a session.

What happens in grief counseling sessions

It's natural to feel unsure about what to expect from grief counseling, and knowing what a session may look like can ease some of that hesitancy. Initial sessions often focus on your story and your goals, giving your counselor a sense of what you're navigating and what kind of support might help. There's no single “right” way to do grief counseling, and you set the pace for what you're ready to explore.

Grief counseling sessions typically last 45 to 60 minutes, and your counselor can provide a safe space to express emotions without judgment. Depending on your needs, a counselor may draw on different approaches to help you process your loss and build coping strategies over time.

Common grief counseling techniques

Counselors may use a variety of grief counseling techniques depending on what feels most supportive for you. Some approaches you might encounter include:

• Supportive therapy: A space to openly express and explore your feelings about the loss
• Cognitive behavioral therapy: An approach that can help you recognize and adjust unhelpful thought patterns related to grief
• Acceptance and commitment therapy: A method focused on accepting difficult emotions while moving toward what matters to you
• Companioning: A supportive approach where the counselor walks alongside you rather than trying to “fix” your grief
• Rituals and memory work: Activities that can help you honor your loved one and maintain a sense of connection to their memory

Topics often covered in grief counseling

Sessions can touch on many aspects of loss, and the focus often shifts as you move through your grief. Some topics that may come up include:

• Processing emotions such as anger, guilt, and sadness
• Adjusting to daily life without the person who has passed
• Maintaining a sense of connection to memories
• Building coping strategies for difficult moments
• Addressing changes in your relationships and routines

Options for grief and bereavement counseling

When it comes to choosing the right counselor for you, there are several options you might try. This process can take time, as you may need to look into various options to find the best match. These can include:

• Employee assistance programs: If you have a benefits package with your employer, you may be entitled to a certain number of free counseling or therapy sessions with a grief counselor. This may or may not cover family therapy options in which you attend therapy with family members as well.
• In-person practices: Local resources, such as a medical center, counseling center, or online search for "in-person counseling near me" may help you find counselors in your area. Meeting with a therapist in person may cost anywhere from $100 to $200 per session.
• Online counseling: There are many affordable online counseling options available, where sessions can be conducted from anywhere with an internet connection. Online counseling allows you to meet with a therapist through phone, video, or live chat, according to your preferences.
• Hospice agencies: For those whose loved one received care in a hospice, the family may be entitled to receive grief counseling for some time after the loss. Some hospices also provide bereavement services to individuals in the community.
• Colleges and universities: Colleges often provide free counseling to students who are grieving a loss. They may also offer community counseling given by therapy students at a discounted rate.
• Vet Center Bereavement Counseling: This service is available for those whose loved ones served in the military. The U.S. Department of Veterans Affairs provides free bereavement counseling to impacted individuals and families.
• Faith-based organizations: By reaching out to your pastor, rabbi, priest, or other faith community leader, you may be able to find help in your local area. In some cases, these services may be provided at a free or reduced cost.

Choosing between these options often comes down to your individual needs. You might consider whether you prefer group or individual support, what fits your budget, how accessible each option is, and whether you're looking for help with a specific type of loss. If you're ready to explore online support, it can help to connect with a licensed therapist who fits your needs.

Support groups for grief

In addition to counseling, support groups may also help those who are grieving. Some groups are facilitated by a social worker, others by a rabbi or priest, and some are secular. Groups can meet online or in person, including live online groups that meet via video call, as well as forums and email support groups. Support groups can complement individual therapy and may help people adjust negative thoughts related to grief while connecting with others who understand.

How online therapy can support you through grief

Many people navigating grief find it difficult to leave home or may feel emotionally drained, and online therapy allows you to connect with a licensed therapist from the comfort of your home. This flexibility can make care more accessible during a time when even small tasks may feel overwhelming. Online platforms also offer flexible scheduling and different communication options, including video, phone, and live chat, so you can choose what feels most comfortable.

A platform like BetterHelp can match you with a licensed therapist from a network of more than 30,000 qualified providers globally, with whom you can meet from home. A licensed therapist can offer support during the transitional phases of grief and bereavement and help you build coping skills should you experience symptoms of depression or other mental health concerns.

Some providers on BetterHelp may be in-network with certain health plans, and you can check your in-network status on the BetterHelp site. Co-pays average about $23/session for eligible members. Coverage varies by plan, provider, and therapist availability. The cost of online therapy via BetterHelp without insurance ranges from $70 to $100 per week, billed weekly or monthly, with costs based on your location, referral source, preferences, any applicable discounts, and therapist availability. When you're ready, support is available to help you take the next step.

In addition, BetterHelp now offers psychiatry services through UpLift, which can be an additional care option available alongside therapy as part of a holistic mental health care experience. Psychiatry services may include medication management when clinically appropriate, and all treatment decisions are made by a licensed psychiatric provider based on a full clinical evaluation. Not everyone needs or benefits from medication, and medication decisions are personalized. If you'd like to learn more, you can get started with psychiatry.

Medication availability and coverage may vary by member location, clinical appropriateness, and individual pharmacy/insurance benefits. Prescribing decisions are made by the treating clinicians. We do not guarantee that any specific medication will be prescribed or covered by a member's insurance plan.

How effective is online therapy for grief?

Online therapy can effectively address a variety of mental health concerns, including grief. A 2025 study found that web-based grief interventions typically had a positive effect on anxiety, depression, grief, and post-traumatic stress disorder. BetterHelp data align with these research findings, with 72% of users experiencing symptom improvement in 2024.

When using insurance, certain BetterHelp features may be limited or unavailable, including chat-based sessions, groups/classes, and select self-help tools.