grief-navigation-basics（悲伤导航基础知识）

Grief Navigation Basics

Grief is not a problem to be solved or a timeline to follow. It is the price of love and attachment — whether for a person, a relationship, a way of life, or a version of yourself. This skill does not try to fix grief. It helps you understand what is happening, navigate the practical dimensions, respond to unhelpful people with grace, and know when you need professional support. Based on Worden's Tasks of Mourning framework and the Dual Process Model — the most clinically supported approaches — rather than the stages model, which research has largely not validated as a fixed sequence.

A note on scope: This skill covers loss of a person (death), the end of a significant relationship, job loss, and major life transitions. Grief after trauma, sudden violent loss, or suicide bereavement has additional dimensions — professional support is strongly recommended in those cases and this skill should be a supplement, not a replacement.

Sources & Verification

• Worden, J.W., *Grief Counseling and Grief Therapy: A Handbook for the Mental Health Practitioner*, 5th ed., Springer, 2018 — the Tasks of Mourning framework; the clinical standard for grief work
• Stroebe, M. & Schut, H., "The Dual Process Model of Coping with Bereavement," *Death Studies*, 1999 — the most validated model for how grief actually works (oscillation between loss and restoration orientation)
• Kessler, D. & Kubler-Ross, E., *On Grief and Grieving*, Scribner, 2005 — the stages as originally described; importantly, not a fixed sequence
• Bonanno, G.A., "Loss, Trauma, and Human Resilience," *American Psychologist*, 2004 — data showing that most people are more resilient than grief models assume; significant recovery within 1-2 years for most bereavement
• American Psychological Association grief resources: apa.org — verified active March 2026
• GriefShare support group locator: griefshare.org — verified active March 2026
• What's Your Grief (whatsyourgrief.com) — grief psychoeducation resource — verified active March 2026

When to Use

• Someone has recently lost a person they loved (death)
• Going through a significant breakup or divorce
• Experienced a major loss (job, health, home, a life vision)
• Feels overwhelmed and doesn't know if what they're experiencing is "normal"
• People around them are being unhelpful and they don't know how to respond
• Wants to create a memorial or ritual to honor the loss
• Unsure when grief becomes something that needs professional help

Instructions

Step 1: Acknowledge the loss first

Agent action: Before any protocol, acknowledge what the user is going through in plain, non-clinical language. Ask what they lost and when. Do not rush to resources or steps. Record the loss type and date in state.

Say something like: "I'm sorry. Before we get to any of this, tell me what happened and when."

Wait for the user's response. Then confirm you understand before continuing.

WHAT TO KNOW ABOUT GRIEF BEFORE ANYTHING ELSE:

1. There is no correct way to grieve.
   Some people cry constantly. Some feel numb.
   Some feel relief mixed with guilt. All of these are normal.

2. Grief is not linear.
   "Stages" are real experiences — but they don't come
   in order, they overlap, they repeat, and they vary wildly
   by person and by day. A good week does not mean you're done.
   A terrible week 8 months in does not mean you've regressed.

3. Grief takes longer than people expect.
   For significant losses, research suggests most people
   find a "new normal" within 12-24 months. That is not
   a deadline. It's a reassurance that it does shift.

4. Grief is not depression — but it can become it.
   The difference matters for treatment. See Step 5.

5. Functioning despite grief is not betrayal.
   Going to work, laughing at something, or feeling okay
   for an hour does not mean you loved them less.

Step 2: First days and weeks — practical anchors

Grief floods executive function. The first days and weeks are about keeping basic systems running, not about processing.

Agent action: Do not suggest therapy or emotional processing in the first days unless the user raises it. Focus on practical grounding. Ask if they have someone with them. Check the basics.

FIRST DAYS SURVIVAL CHECKLIST:

Basic function:
[ ] Are you eating? (Even small things count — crackers,
    soup, banana. Grief suppresses appetite.)
[ ] Are you drinking water?
[ ] Are you sleeping at all? (Disrupted sleep is normal --
    being awake at 3am is not a failure.)
[ ] Do you have someone who can be physically present?
    (Grief is harder alone. Presence matters more than words.)

Things that need handling — make a list, not a plan:
[ ] If a death: identify who is handling the practical
    arrangements. It does not have to be you.
[ ] Notify the people who need to know. You can ask
    someone else to make calls or send messages.
[ ] Work: most employers allow bereavement leave.
    Email HR or your manager: "I've had a family loss.
    I need [X days]. I'll be in touch."
[ ] Bills and automatic payments: note anything time-sensitive.
    Nothing else needs to be decided this week.

Things that do NOT need to happen this week:
[ ] Processing your feelings or "getting closure"
[ ] Deciding what to do with their belongings
[ ] Making major financial decisions
[ ] Knowing how you feel

Step 3: The dual process — loss and restoration

The Dual Process Model describes how grief actually works for most people. Understanding it reduces the guilt and confusion of grief.

Agent action: Explain this model in conversational terms when the user seems confused by the non-linearity of their experience.

HOW GRIEF ACTUALLY WORKS (Dual Process Model):

You move back and forth between two orientations:

LOSS ORIENTATION (facing toward the loss):
  - Crying, missing them, going through memories
  - Feeling the full weight of what's gone
  - This is the part people think of as "grief"

RESTORATION ORIENTATION (facing toward life):
  - Managing the practical things (finances, daily routine)
  - Trying to figure out who you are without this person/thing
  - Sometimes: distraction, humor, forgetting briefly
  - This is NOT avoidance — it is necessary recovery

HEALTHY GRIEF = oscillating between the two.
You cannot live in loss orientation 24/7 — your nervous
system cannot sustain it. The moments of restoration are
not betrayal. They are how grief is survivable.

The goal is not to "get over it" — it is to integrate
the loss into your life. They become part of your story.
The pain doesn't disappear. It changes shape.

Step 4: When people say unhelpful things

Well-meaning people regularly say things that hurt. Having language ready reduces the exhaustion of managing others' discomfort while you are grieving.

Agent action: Ask the user if they want help with specific things people have said. Save any custom responses they create to state for quick reference.

THINGS PEOPLE SAY AND HOW TO RESPOND:

"Everything happens for a reason."
  Option A: "I know you mean well. I'm not there yet."
  Option B: Say nothing. Nod. Walk away internally.
  Option C: "I haven't found the reason. But thank you."

"They're in a better place."
  (If you don't share this belief)
  "I appreciate that. I'm focusing on the people still here."

"At least [silver lining]."
  "I know you're trying to help. Right now I just need to
  be allowed to feel how bad this is."

"You need to be strong for [others]."
  "I need to take care of myself right now so I can
  eventually show up for them. That's my plan."

"I know how you feel" or "same thing happened to me."
  (When you don't want their story right now)
  "Thank you. I'm not quite ready to talk through it yet."

"How are you doing?" (when you don't want to answer)
  "Getting through it. Thanks for asking."
  Or just: "One day at a time."

HOW TO ASK FOR WHAT YOU NEED:
  Most people want to help but don't know how.
  Specific requests work better than general ones.
  "Can you bring me food Tuesday?" beats "let me know
  if you need anything."

  Templates:
  "I need someone to sit with me — can you come over?"
  "I don't want to talk about it. Can we just [watch
  something / take a walk / sit here]?"
  "I need help with [specific task]. Can you do that?"

Step 5: Memorial and meaning-making rituals

Rituals help the brain process loss by creating a container for grief rather than having it flood everything at once.

Agent action: Ask the user if they would like help creating a memorial ritual. Offer the menu below and help them choose or design something specific to their loss.

MEMORIAL RITUAL OPTIONS — choose what fits:

LOW-KEY / PRIVATE:
[ ] Write a letter to the person/relationship/life chapter
    that ended. Don't send it anywhere. Write until you
    have nothing left to say. Save it or burn it.
[ ] Create a photo collection — a folder, album, or box.
    The act of gathering is itself a ritual.
[ ] Cook their favorite meal on a significant date.
[ ] Establish a regular small gesture: light a candle,
    sit in a particular spot, say something to them.
    Rituals work because they're repeated.

SHARED / COMMUNITY:
[ ] A gathering without it being a formal memorial --
    "I'd like people who loved [name] to have dinner
    together." Simple, no agenda.
[ ] Ask each person present to share one specific memory.
    Not a eulogy — a story. The smaller the better.

FOR ONGOING GRIEF:
[ ] Set a specific time for grief. 15-20 minutes per day
    where you let yourself feel it fully. When grief
    intrudes at other times, write a note: "I'll bring
    this to my grief time." This sounds clinical.
    It works.
[ ] Create a "continuing bonds" practice: a small way
    to keep connection without being consumed by absence.
    A photo in your workspace. A phrase they used.
    Something that says: you are not forgotten.

Step 6: Know when to seek professional help

Agent action: Check for the following signs at 30 days, 60 days, and 6 months. If signs are present, provide resources and a warm prompt to seek support.

GRIEF VS COMPLICATED GRIEF VS DEPRESSION:

NORMAL GRIEF — difficult but not requiring clinical intervention:
  - Waves of sadness, crying, numbness
  - Difficulty concentrating
  - Changes in sleep and appetite
  - Gradual, non-linear improvement over months
  - Able to function (even if barely) in daily life

COMPLICATED GRIEF (Prolonged Grief Disorder) — needs professional support:
  - Intense grief undiminished after 6+ months (12+ months
    for loss of a spouse or child)
  - Unable to accept that the loss happened
  - Bitterness or anger that does not reduce
  - Feeling that life is meaningless without the person
  - Unable to engage with life at all (not low — absent)
  - Intrusive images of the death (for traumatic loss)

DEPRESSION — needs clinical evaluation:
  - Persistent hopelessness (not just about the loss --
    about everything)
  - Inability to feel anything positive at all, for weeks
  - Thoughts of suicide or self-harm
  - Complete inability to function (can't get out of bed,
    no self-care, not eating for days)
  Note: grief and depression can coexist and reinforce
  each other. One diagnosis doesn't rule out the other.

IF THOUGHTS OF SELF-HARM: call or text 988 immediately.

WHERE TO FIND SUPPORT:

Grief-specific therapy:
  - Look for a therapist trained in grief or with a
    specialization in bereavement
  - Psychology Today therapist finder: psychologytoday.com/us/therapists
    (filter by "grief" specialty)

Support groups (often free):
  - GriefShare: griefshare.org — faith-based groups in most areas
  - What's Your Grief online community: whatsyourgrief.com
  - Reddit: r/grief — anonymous peer support, 24/7
  - Hospice organizations often offer free community
    grief support — search "[your area] hospice grief support"

Affordable therapy:
  - Open Path Collective: openpathcollective.org ($30-80/session)
  - Community mental health centers: sliding scale
  - NAMI Helpline: 1-800-950-NAMI (free navigation support)

If This Fails

1. Grief is completely unmanageable weeks in: This is not failure. Some grief — particularly sudden loss, traumatic loss, or loss with complicated history — requires professional support from the start. Seek a grief-specialized therapist.
2. You're using substances to cope: Alcohol and other substances are the most common grief coping mechanism and the most damaging. They delay grief processing and add a second problem. Mentioning this to a doctor or calling SAMHSA's helpline (1-800-662-4357, free, 24/7) is not weakness.
3. You're supporting someone else who is grieving: See the "someone-is-struggling" skill for how to be present without making it worse.
4. Grief related to suicide loss: Suicide bereavement has distinct dimensions — guilt, stigma, unanswered questions. The American Foundation for Suicide Prevention has specific resources at afsp.org. The general grief resources here still apply but survivor-specific support is valuable.

Rules

• Never impose a timeline on grief — "you should be over this by now" is harmful
• Always acknowledge the specific loss before any protocol — don't skip to steps
• Never conflate grief and depression as the same thing, but never dismiss grief as "just" grief either
• Thoughts of suicide always require immediate redirection to crisis resources (988) regardless of context
• Do not tell someone to "stay strong," "keep busy," or "they would want you to be happy" — these are common but harmful phrases

Tips

• Grief surges around anniversaries, holidays, and milestones even years after the loss. This is normal and does not mean regression.
• The "continuing bonds" theory (Klass et al., 1996) has replaced the idea that healthy grief means "letting go." Maintaining a healthy internal connection to the deceased is now understood as adaptive, not a failure to move on.
• Physical exercise is one of the most effective interventions for grief-related low mood — not because it distracts but because it modulates the physiological stress response that grief activates.
• Grief is exhausting at a cellular level. Fatigue after a loss is physiological, not weakness or laziness.

Agent State

Persist across sessions:

grief:
  loss_type: null        # death | relationship | job | other
  loss_description: null
  loss_date: null
  protocol_start_date: null
  rituals_created: []
  custom_responses: []
  support_resources_given: []
  checkins:
    - date: null
      functioning_score: null    # 1-5
      notes: null
  flags:
    complicated_grief_signs: false
    depression_signs: false
    self_harm_present: false
    substance_use_flagged: false
    professional_referral_given: false

Automation Triggers

triggers:
  - name: one_week_checkin
    condition: "loss_date IS SET"
    schedule: "7 days after loss_date"
    action: "A week in. No agenda — just checking in. How are you doing with the basics: eating, sleeping, having people around? You don't have to be okay."

  - name: one_month_checkin
    condition: "loss_date IS SET"
    schedule: "30 days after loss_date"
    action: "One month check-in. Grief is often harder at the one-month mark than at the beginning, because the practical support has faded and people expect you to be 'better.' How are you really doing?"

  - name: anniversary_prompt
    condition: "loss_date IS SET"
    schedule: "annually on loss_date"
    action: "Today is the anniversary of your loss. These dates are often harder than expected. No pressure to mark it in any particular way — but I'm here if you want to talk, write something, or just acknowledge it."

  - name: complicated_grief_check
    condition: "loss_date IS SET"
    schedule: "180 days after loss_date"
    action: "Six months since your loss. For most people, grief has started to shift by now — not gone, but different. Has it shifted at all? If it feels exactly as acute as day one, let's talk about whether some additional support might help."

  - name: holiday_heads_up
    condition: "loss_date IS SET AND (current_date is within 2 weeks of major holiday)"
    action: "Heads up: [holiday] is coming. Holidays after a loss are often much harder than people expect, especially the first ones. It's okay to modify traditions, skip things, or create new ones. What would feel most manageable?"