Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | https://store.samhsa.gov 1

Tips for Survivors:

COPING WITH GRIEF AFTER A DISASTER OR TRAUMATIC EVENT

Grief is the normal response of sorrow, heartache, and confusion that comes from losing 

someone or something important to you. Grief can also be a common human response after a 

disaster or other traumatic event.

This tip sheet contains information about grief, the grieving process, and what happens when 

the process is interrupted and complicated or traumatic grief occurs. It also offers tips and 

resources for coping with both types of grief.

Grief is a part of life. 

It is a strong, sometimes 

overwhelming reaction to 

death, divorce, job loss, a 

move, or loss of health due 

to illness. It can also occur 

after disasters or other 

traumatic events.
2

TIPS FOR SURVIVORS: COPING WITH GRIEF AFTER A DISASTER OR TRAUMATIC EVENT

What Is Grief?

Grief is a part of life. It is a strong, sometimes 

overwhelming reaction to death, divorce, job 

loss, a move, or loss of health due to illness. It 

can also occur after disasters or other traumatic 

events. If you are experiencing grief, you may 

feel empty and numb, or unable to feel joy or 

sadness. You may also feel angry. You may 

experience physical reactions, including the 

following:

 Trembling or shakiness

 Muscle weakness

 Nausea and trouble eating

 Trouble sleeping or difficulty breathing

 Dry mouth

While grieving, you may have nightmares, 

withdraw socially, and not want to participate in 

your usual activities.

Eventually, you may also notice positive changes 

in yourself from your experience of loss, such as 

the following:

 Becoming more understanding and tolerant

 Having increased appreciation for relationships 

and loved ones

 Feeling grateful for the presence of those in 

your community who are loving and caring

 Experiencing enhanced spiritual connection

 Becoming more socially active

 Getting involved in advocacy to help people 

who have experienced similar losses

How Long Does Grief Usually Last?

Grief is different for every person and every 

loss. The manner of the death or loss and your 

personal circumstances can affect how long you 

experience grief.

If you are experiencing grief now, it may be 

difficult to imagine an end to the pain you are 

feeling. Even though your life may not be the 

same as it was before, the grief will eventually 

ease, and the grieving process will allow you to 

accept the loss and move forward with your life.

Coping With Grief

You can take steps to help yourself cope with 

grief. Talking to others who understand and 

respect how you feel—family members, faith 

leaders, people you trust—is a helpful way to 

cope with your grief. Recognize that although you 

might still have these feelings over a long period, 

they will likely be less intense over time. Try to 

take care of yourself physically by exercising, 

eating healthy meals, and getting enough sleep. 

Allow yourself to feel joy and sadness, and to cry 

when you need to.

Going through the grieving process and healing 

from loss does not mean forgetting about loved 

ones who have died. You may still feel deeply 

connected to the person you have lost, but you 

will also be able to imagine a life without him or 

her. You will start to be reengaged in daily life and 

reconnected to others. When moving out of grief, 

you may start to experience the following:

 Feeling the pain of your loss without resisting 

or avoiding it

 Adjusting to a new reality in which your loved 

one is no longer present

 Forming new relationships

Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) | Info@samhsa.hhs.gov | https://store.samhsa.gov
3

TIPS FOR SURVIVORS: COPING WITH GRIEF AFTER A DISASTER OR TRAUMATIC EVENT

| |

After a disaster or other traumatic event, 

many factors can disrupt the normal 

process of grieving, raising the risk for 

complicated or traumatic grief.

If you are not experiencing these changes and 

adjustments after many months, and you feel 

“stuck” in your deep and overwhelming feelings 

of loss, then you may be experiencing what is 

known as complicated or traumatic grief.

What Is Complicated or 

Traumatic Grief?

After a disaster or other traumatic event, 

many factors can disrupt the normal process 

of grieving, raising the risk for complicated or 

traumatic grief. Whether a disaster is natural or 

human-caused, grief at the loss of loved ones 

may be compounded by sorrow and anger at 

the loss of home and possessions, as well as 

fear or anxiety about the loss of a sense of 

safety and security in the community. In some 

cases, meeting immediate physical needs after a 

disaster may take priority over grieving the loss of 

life, which can delay, prolong, or complicate the 

normal grieving process.

Complicated or traumatic grief is grief that does 

not end and does not help you make progress 

toward getting back to your usual activities and 

routine. For most people, intense feelings of 

grief will lessen gradually over time, beginning 

to ease within 6 months of the loss. But if you’re 

experiencing complicated or traumatic grief, you 

may not feel any reduction of grief over many 

months or even years. Your feelings of sadness, 

anger, and loneliness may even become more 

intense over time.

Toll-Free: 1-877-SAMHSA-7 (1-877-726-4727) Info@samhsa.hhs.gov https://store.samhsa.gov
4

TIPS FOR SURVIVORS: COPING WITH GRIEF AFTER A DISASTER OR TRAUMATIC EVENT

These are some of the symptoms of complicated 

or traumatic grief:

 Feeling deeply angry about the death or loss

 Being unable to think about anything but your 

loved one

 Not wanting any reminders of your loved one 

at all

 Having nightmares or intrusive thoughts

 Feeling deep loneliness and longing for the 

person you lost

 Feeling distrustful of others

 Feeling unable to maintain regular activities or 

fulfill responsibilities

 Feeling bitterness about life and envying 

others not affected by grief

 Being unable to enjoy life or remember happy 

times with your loved one

If you are experiencing any of these symptoms, 

you may need to seek help in order to move 

forward and begin the healing process. You can 

find help by using the resources listed on this 

page, talking to your doctor, or seeing another 

health care professional.

Helpful Resources

SAMHSA Disaster Technical Assistance Center

Toll-free: 1-800-308-3515

Website: https://www.samhsa.gov/dtac

SAMHSA Behavioral Health Disaster Response 

Mobile App

Website: https://store.samhsa.gov/product/PEP13-

DKAPP-1

Administration for Children and Families

Website: https://www.acf.hhs.gov

Mental Health America*

Website: http://www.mentalhealthamerica.net

National Alliance on Mental Illness (NAMI)*

Toll-free helpline: 1-800-950-NAMI (1-800-950-6264)

Website: https://www.nami.org

Treatment Locators

Behavioral Health Treatment Facility Locator

Toll-free: 1-800-662-HELP (1-800-662-4357) (24/7 English 

and español)

TDD: 1-800-487-4889

Website: https://www.findtreatment.samhsa.gov

MentalHealth.gov

Website: https://www.mentalhealth.gov

MentalHealth.gov provides U.S. government information 

and resources on mental health.

Helplines

SAMHSA Disaster Distress Helpline

Website: https://www.samhsa.gov/find-help/disasterdistress-helpline

Call 1-800-985-5990 or text “TalkWithUs” to 66746 to 

get help and support 24/7.

National Suicide Prevention Lifeline

Toll-free: 1-800-273-TALK (1-800-273-8255)

TTY: 1-800-799-4TTY (1-800-799-4889)

Website: https://www.samhsa.gov

This resource can be found by accessing the National 

Suicide Prevention Lifeline box on the SAMHSA website.

*Note: The views, opinions, and content expressed in this publication do not 

necessarily reflect the views, opinions, or policies of the Center for Mental 

Health Services (CMHS), the Substance Abuse and Mental Health Services 

Administration (SAMHSA), or the U.S. Department of Health and Human 

Services (HHS).

HHS Publication No. SMA-17-5035

(2017)