Grief support

Common emotional responses

• • Shock and disbelief
• • Sadness and crying
• • Anger or frustration
• • Guilt ("I should have done more")
• • Anxiety about the future
• • Relief (especially after a long illness)
• • Numbness or feeling disconnected

All of these are normal. Grief often comes in waves rather than following a linear path.

Common physical responses

• • Difficulty sleeping (insomnia or oversleeping)
• • Changes in appetite
• • Fatigue and low energy
• • Physical aches and pains
• • Difficulty concentrating
• • Weakened immune system

Take care of your physical health. See your doctor if symptoms are severe or persistent.

Take care of basics

Eat regular meals, stay hydrated, try to maintain a sleep schedule, and get gentle exercise. These basics matter more than you might think during grief.

Talk about it

Share your feelings with trusted friends, family, or a support group. You do not have to grieve alone. Talking about the person who died can be healing.

Allow yourself time

Avoid making major life decisions in the first months. Give yourself permission to grieve at your own pace without comparing to others.

Accept help

When people offer to help with practical tasks (meals, errands, paperwork), accept the support. It helps both you and those who care about you.

Create rituals

Light a candle, visit a meaningful place, write letters to the deceased, or create a memory box. Rituals can provide comfort and a sense of connection.

Be patient

Key dates (birthdays, anniversaries, holidays) can trigger intense waves of grief even long after the loss. This is normal and expected.

Grief counseling

Ask your family doctor (médico de família) for a referral to a psychologist. The SNS (National Health Service) provides mental health support, though waiting times can vary. Private psychologists are also available.

Support groups

Grief support groups exist in many Portuguese cities, often organized by hospitals, charities, or religious communities. Ask your local health center or search for "grupo de apoio ao luto" in your area.