How do I deal with grief hitting me at work?

You are holding a job together while carrying a loss, and grief does not respect the clock. It ambushes you between tasks, in a meeting, at the coffee machine, and you scramble for what to say. First, know this is normal. Grief comes in waves, and the waves do not ask permission. You do not owe anyone a perfect explanation. When it hits, you are allowed to step away for a few minutes. A quiet corner, a bathroom, a short walk outside. You do not have to fight the wave in front of everyone. Let it move through you, then come back when you can. If someone asks and you have no words, a simple honest line is enough: I am going through a hard time, thank you for understanding. Most people meet that with kindness. You are not failing by feeling this at work. You are a person carrying something heavy, doing the best a person can. Be as gentle with yourself as you would be with a grieving friend.