Grief is a universal experience, yet it affects each of us in deeply personal ways. Whether from the loss of a loved one, the end of a relationship, or another life transition, grief can sometimes feel overwhelming and unending. While time can ease the pain, certain therapies can actively help us process grief in a healthier, more meaningful way.
Two powerful, evidence-based approaches—EMDR (Eye Movement Desensitization and Reprocessing) and ACT (Acceptance and Commitment Therapy)—offer unique ways to navigate grief, heal from loss, and rebuild a life that honors both your pain and your growth.
What is EMDR, and How Can It Help with Grief?
EMDR is best known as a trauma therapy, but it is increasingly used to help people process grief and loss. Developed by Dr. Francine Shapiro, EMDR helps individuals reprocess distressing memories by using bilateral stimulation (such as guided eye movements or tapping) to reduce the emotional intensity of painful thoughts and experiences.
How EMDR Supports Grief Healing
- Reduces Emotional Overwhelm: EMDR helps process and reduce the intensity of sadness, guilt, or trauma-related symptoms that can accompany grief.
- Reframes Painful Memories: Instead of feeling trapped in the past, EMDR allows you to process memories in a way that feels meaningful.
- Encourages Adaptive Healing: EMDR doesn’t erase grief—it helps integrate the loss into your life in a way that allows for emotional balance.
Many people who experience complicated grief (prolonged or traumatic grief) can find that EMDR helps them release some of the emotional blockages keeping them stuck.
What is ACT, and How Can It Help with Grief?
Acceptance and Commitment Therapy (ACT) encourages people to accept their emotions rather than suppress or avoid them. Instead of fighting against grief, ACT helps you develop psychological flexibility—allowing you to feel your emotions fully while still taking steps toward a meaningful life.
How ACT Supports Grief Healing
- Encourages Emotional Acceptance: ACT teaches that pain is a natural part of life, and fighting grief often makes it worse. Instead, ACT promotes making space for your emotions.
- Aligns Actions with Values: ACT helps people identify and make moves towards what truly matters—whether that’s relationships, creativity, or self-care.
- Uses Mindfulness to Reduce Suffering: Through mindfulness techniques, ACT helps individuals stay present rather than getting stuck in rumination about the past or fear of the future.
By embracing grief rather than avoiding it, ACT empowers people to integrate loss into their lives in a way that fosters growth and meaning.
Which Therapy is Right for You?
EMDR and ACT offer valuable tools for grief healing, but they serve different purposes:
- If you feel stuck in painful memories or trauma-related grief, EMDR may help reprocess those emotions in a way that brings relief.
- If you struggle with avoidance, emotional suppression, or difficulty moving forward, ACT can help you accept your grief while building a fulfilling life.
The approaches are complementary: a combination of both can often be the most effective strategy.
Final Thoughts: You Don’t Have to Grieve Alone
Grief is not something to “get over,” but it is something you can learn to live with in a way that allows for healing and peace. Whether through EMDR, ACT, or another therapeutic approach, support is available.
If you or someone you love is struggling with grief, consider reaching out to me or another mental health professional trained in these therapies. Healing is possible, and you deserve the space to process your loss in a way that honors your experience.
💙 Have you tried EMDR or ACT for grief? Share your thoughts in the comments.
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