Connecting Through Grief: A Guide To Finding Grief Support Groups

Grief can be a painful and all-consuming experience, and while the support of friends and loved ones is often invaluable, many find it beneficial to connect with others who have gone through similar experiences in a grief support group. However, finding the right group can be challenging, and for many, it can take a few tries to find a good fit. 

In this guide, we’ll explore how to find the right grief support group, both online and in person. You’ll also find tips for making the most of each meeting and options for further assistance, such as therapy, as you navigate your grief journey.

Understanding grief support groups: Types, benefits, and what to expect

While grief support groups are most often thought of as spaces for those who have experienced loss, they can vary widely in terms of their focus, structure, and the specific types of grief they address. Some examples include the following:

• Bereavement support groups for those mourning the death of a loved one
• Pet loss support groups for individuals grieving the loss of a beloved pet
• Divorce support groups for those coping with the end of a marriage or significant relationship
• Illness and caregiver support groups for those coping with the terminal illness of a loved one or the stress of being a caregiver
• Child loss support groups specifically for parents who have lost a child; you can also find grief support groups for parents who have lost adult children
• Suicide support groups for those who have experienced the loss of a loved one to suicide
• Specialized groups, such as those for young adults, elderly individuals, or specific cultural or religious communities
• Online support groups for those who prefer virtual meetings or who may not have access to local groups

Benefits of grief and bereavement support groups

How to find the right support group for you

If you’re new to grief support groups, here’s a helpful guide to getting started.

1. Identify your needs and preferences

Start by reflecting on your grief experience, the type of support you’re seeking, and your comfort level with in-person vs. online groups, group size, and meeting formats. 

You might also consider whether you’d prefer a secular or religious group, or a group specific to some aspect of your loss. For example, you might choose a group focused on the loss of a loved one to a particular illness or disease, or a group for women who have lost their mothers. 

2. Research support groups

The next step is usually to research different support groups. You can find dozens of options for virtual support groups with a simple internet search. This can be a good place to start, particularly if you have highly specific needs or prefer the convenience of online meetings. 

It may also be worth considering local groups. Finding a community in your area can open the door to meaningful friendships and invaluable support, both in the immediate aftermath of your loss and over time as you begin to move through new phases of grief.

3. Attend a few different groups

You don’t have to limit yourself to a single support group; you may benefit from attending a few different meetings, both to get a sense of the group dynamics and meeting style, and to help you attend more frequently as you take the first steps in your grief journey.

Once you find a group you like, you might shift your focus to attending that group regularly and put effort into investing in the relationships formed.

4. Stay open to adjustments

Over time, groups can change as people join, leave, and move through different stages of grief. If you sense that your support group is no longer serving you, don’t hesitate to explore other options. Your needs may evolve over time, and it can be important to find a group that continues to provide the support and connection you deserve.

5. Seek additional support

If grief is interfering with your quality of life, it may be worth considering other support options. Many find it helpful to complement support groups with individual therapy, group therapy, and new rituals and routines aimed at self-care, remembrance, and healing. 

Grief counseling, for example, can effectively address symptoms of grief and help individuals achieve personal growth in the wake of loss, while complicated grief therapy may be an important consideration for those experiencing traumatic grief.

Making the most of grief support groups

Joining a grief support group can be a pivotal step in your healing journey, providing a space for shared experiences, emotional assistance, and personal growth. To fully benefit from these groups, it may help to approach them with a degree of mindfulness toward both your contributions and the support you receive from others. 

Here are some strategies to help you make the most of your grief support group experience: 

• Prepare for your first meeting: To ease any anxiety you might experience about attending your first meeting, it might help to familiarize yourself with its format and structure, and gain an understanding of any group rules or guidelines.
• Manage your expectations: Remember that it might take a few meetings to sense that you are comfortable and connected. Be patient with yourself and others, recognizing that everyone grieves at their own pace. 
• Bring an open mind: Grief can be complex, and it’s often hard to predict how you may feel or react toward what’s shared in the meeting. Be open-minded as you listen, seeking to empathize and offer support that echoes the sentiments expressed by others.
• Participate actively: Engaging actively in the group can be crucial for making the most of the experience. Share your feelings and experiences when you’re ready, and listen attentively to others, offering support when appropriate. 
• Respect boundaries: Honor the boundaries of others by keeping shared information within the group. This can help create a safe and trusting environment for everyone involved. 
• Set personal goals: You might find it helpful to set some goals for your time in group therapy, whether those goals involve emotional healing, learning new coping strategies, or making connections with others who understand your experience. 

Need help navigating your grief journey?

Connect with a grief counselor online

Complementary support options

In addition to grief support groups, there are several complementary support options that can enhance the healing process. 

• Peer support and buddy systems: These generally offer one-on-one connections with individuals who have experienced similar losses. Having a dedicated person with whom to talk can provide personalized emotional assistance and a deeper sense of companionship. You can find a buddy through social media, religious and community organizations, or your support group.
• Individual therapy and grief counseling: Mental health professionals can offer tailored strategies and coping mechanisms for grief, allowing you to address specific challenges and work through complex emotions more effectively. You can attend grief therapy or counseling either in person or online. 
• Online groups and forums:  Online communities can be particularly helpful, both for those who may not have access to local support groups and those seeking additional support. Platforms like Reddit, Facebook, and Meetup offer forums where you can share experiences, seek advice, and find comfort in a broader network.

Online grief therapy and group support

If you’re looking for a way to attend both individual grief counseling and grief support groups, it may be worth considering an online therapy platform like BetterHelp. 

With BetterHelp, you can attend weekly grief therapy sessions with a licensed mental health professional. Your membership also includes helpful tools and features like guided journaling, digital therapy worksheets, and educational webinars, helping you get the most out of your time in therapy.

Research has found that online grief counseling can be just as effective as face-to-face therapy, and it may be preferable for those seeking a flexible, convenient, and cost-effective alternative.