Complicated Grief

Recently in Puerto Rico, a series of extreme car accidents have been observed, where innocent people have lost their lives. Losing a loved one is one of the most challenging moments for many individuals. For some, feelings of loss can be debilitating, and intense, and, do not improve over time. This is known as complicated grief. Painful emotions extend over a prolonged period, and the person struggles to recover and continue their normal life.

Complicated grief is also referred to as Prolonged Grief Disorder. People navigate different paths during their experience of loss, with the order and duration of these stages varying from person to person. Some characteristics of complicated grief include:

• Intense yearning or persistent sadness for the deceased.
• Difficulty accepting the death, even after a considerable period.
• Disproportionate feelings of guilt related to the death or the grieving process.
• Excessive preoccupation with the deceased, such as intrusive thoughts about the loss.
• Avoidance of reminders of the deceased or, conversely, excessive immersion in memories.
• Negative impact on daily functioning, such as difficulties in relationships, work, or regular activities.
• Symptoms like emotional numbness, irritability, distrust, inability to enjoy life’s pleasures, and isolation are also prevalent in complicated grief. There are effective treatments available, such as psychological therapy for grief management, support groups where individuals can listen and share similar situations and express their emotions, medical interventions with antidepressants or anxiolytics, and the practice of mindfulness.

Mindfulness Exercise: «Mindful Breathing with Pain»
Duration: 10–15 minutes
Steps:

Find a quiet place:
Sit comfortably on a chair or the floor with your back straight. Close your eyes or keep a soft gaze.

Connect with your breathing:
Focus your attention on your breath. Do not try to change it; observe it. Notice how the air enters and leaves your body.

Acknowledge the emotional pain:
Allow yourself to identify and name the emotions related to your loss: sadness, guilt, loneliness, or any other feelings. Mentally say: “This is sadness” or “This is pain.”

Explore the pain with curiosity:
Observe how the pain feels in your body. Is there tension in your chest? A sensation of emptiness in your stomach? Explore these sensations without trying to change them—accept them.

Use your breath as an anchor:
If emotions become overwhelming, return to the sensation of your breath. Notice how your abdomen rises and falls, reminding you that you are safe in this moment.

Express gratitude for your effort:
Before ending, thank your mind and body for allowing you to feel and be present.

Return slowly:
Open your eyes and take a few moments to observe how you feel. Try to continue your day with kindness toward yourself.

Benefits of this Exercise:
Promotes acceptance of intense emotions without judgment.
Helps reduce the intensity of emotional pain over time.
Develops a more compassionate relationship with oneself.

You can repeat this exercise daily or whenever the pain feels overwhelming. If additional help is needed, please reach out to a resource such as a healthcare professional. For emergencies, dial 911 or 988.