How Grief Impacts the Body
Grief can take just as tremendous a toll on our bodies as it does on our minds. The severity of its physical impact depends on the intensity of the grief, type of grief, our physical and mental health, and the amount of support we receive during bereavement.
Types of Grief
We feel and deal with grief in different ways based on factors such as age, background, beliefs, culture, and personality. [1] Below are some common types of grief:
Normal Grief
This occurs when we continue with our regular routines despite painful emotions and physical symptoms. Over time, grief diminishes, and we regain stability. [2]
Complicated Grief
Complicated grief persists and disrupts daily life. Its symptoms include: [3]
- Constant focus on the loved one’s death
- Difficulty accepting the death
- Episodes of rage
- Persistent feelings of emptiness or hopelessness
- Obsessive focus on reminders of the deceased
- Profound longing to see the person who passed
- Self-destructive behaviour or suicidal thoughts
Anticipatory Grief
This occurs when we expect a loss, such as when a loved one is diagnosed with a terminal illness.
Archaic Grief
This arises when a current loss triggers unresolved grief from a past loss.
Inhibited Grief
Inhibited grief occurs when we avoid facing a loss and repress our emotions, leading to physical stress responses.
Collective Grief
Collective grief happens when a community experiences loss due to catastrophic events like natural disasters or the death of a public figure. [4]
Cumulative Grief
This type of grief results from experiencing multiple losses in a short period. [5]
Disenfranchised Grief
Disenfranchised grief is when others do not acknowledge or minimise your loss, such as the death of a co-worker or pet. [6]
Impact of Grief on the Body
Grief can affect every bodily system, including the nervous, cardiovascular, immune, digestive, muscular, and skeletal systems. [8]
Nervous System
Grief disrupts brain activity, causing hormone imbalances that can lead to insomnia, anxiety, and emotional instability. [9]
Cardiovascular System
Grief raises stress hormone levels, which may increase the risk of heart disease, tachycardia, or takotsubo cardiomyopathy (broken heart syndrome). [10][11]
Immune System
Grief can weaken the immune system, making us more prone to infections and inflammation-related illnesses. [14][15]
Digestive System
Grief can cause appetite changes and digestive problems like nausea, stomach cramps, and irritable bowel syndrome. [16]
Muscular and Skeletal Systems
The stress of grief can lead to back pain, joint pain, headaches, and muscle stiffness. [17]
Nurturing the Body During Grief
Eating Healthy Foods
A balanced diet promotes well-being and reduces stress. Consider these tips: [18]
- Eat fruits, vegetables, whole grains, and lean proteins regularly.
- Limit processed foods and sugary snacks.
- Stay hydrated by drinking plenty of water.
Staying Active
Exercise helps reduce stress and improve mood. Aim for at least 150 minutes of moderate activity per week, such as walking or yoga. [19][20]
Getting Adequate Sleep
Improving sleep can alleviate physical symptoms of grief. Here are some tips:
- Go to bed and wake up at consistent times.
- Engage in relaxing activities before bed, like reading or taking a bath.
- Practice muscle relaxation techniques or mindfulness exercises. [22]
Seeking Help with Managing Grief
Support from others can help alleviate grief-related symptoms. Seek help if you experience persistent physical symptoms or difficulties such as:
- Intrusive memories or flashbacks related to the death
- Excessive self-blame
- Reliance on drugs or alcohol [23]
Sources of Support
Trusted Others
Talking with trusted friends or family can reduce feelings of isolation. [24]
Support Groups
Grief support groups provide spaces to share feelings and coping strategies. [25]
Support Organisations
These offer counselling and resources for specific types of grief. [26]
Therapists and Counsellors
Therapists help address emotional and mental health issues like depression, anxiety, and trauma. [27]
General Practitioners
GPs can evaluate physical symptoms and guide treatment options. [29]
Managing Grief
Grief can severely impact the body. If you’re struggling with physical symptoms or persistent emotional distress, consult a GP or mental health professional. Life Counsel provides a supportive space for navigating grief and finding solutions tailored to your needs.
[1] Dee Marques, “The Eight Types of Grief Explained,” Happiness.com, accessed May 23, 2021, https://www.happiness.com/magazine/health-body/eight-types-of-grief-explained/.
[2] Marques, “The Eight Types.”
[3] Angela Morrow, “Differences Between Normal and Complicated Grief,” Very Well Health, accessed May 23, 2021, https://www.verywellhealth.com/grief-and-mourning-process-1132545.
[4] “Grief & Loss Handout,” Foundation for Change, accessed May 23, 2021, https://www.foundationforchange.org.uk/grief-loss-handout.
[5] Elizz Authors, “Types of Grief and Loss,” Elizz, accessed May 23, 2021, https://elizz.com/caregiver-resources/types-of-grief-and-loss/.
[6] Elizz Authors, “Types of Grief.”
[7] “Grief & Loss Handout.”
[8] Marilyn A. Mendoza, “When Grief Gets Physical: Our Bodies and Mourning,” Psychology Today, accessed May 27, 2021.
[9] Brittany Anas, “Grief Affects Your Mind and Body — Here’s How,” Simplemost, accessed May 23, 2021, https://www.simplemost.com/how-grief-affects-both-our-minds-and-bodies/.
[10] “How Grief Can Affect Your Health,” WebMD, accessed May 25, 2021, https://www.webmd.com/mental-health/ss/slideshow-grief-health-effects.[
11] “Takotsubo Cardiomyopathy,” British Heart Foundation, accessed May 25, 2021, https://www.bhf.org.uk/what-we-do/who-we-are.
[12] “How Grief Can Affect.”
[13] Michelle Roberts, “Bereavement Raises Heart Attack Risk, Says Study,” BBC News, accessed May 25, 2021, https://www.bbc.com/news/health-16467182.
[14] “Six Physical Symptoms of Grief,” Forever Missed, accessed May 25, 2021, https://www.forevermissed.com/blog/six-physical-symptoms-of-grief/.
[15] “How Grief Can Affect.”
[16] “How Grief Can Affect.”
[17] “Six Physical Symptoms.”
[18] “What is a healthy diet?” Cancer Research UK, accessed May 26, 2021, https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/what-is-a-healthy-diet.
[19] “Exercise,” NHS, accessed May 26, 2021, https://www.nhs.uk/live-well/exercise/#guidelines-for-adults-aged-19-to-64.
[20] “Physical Activity Guidelines for Older Adults,” NHS, accessed May 26, 2021, https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/.
[21] “Exercise.”
[22] “How to Cope with Sleep Problems,” Mind, accessed May 26, 2021, https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/tips-to-improve-your-sleep/.
[23] “Dealing with Grief,” British Heart Foundation, accessed May 26, 2021, https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/dealing-with-grief.
[24] “Bereavement,” North West Boroughs Healthcare NHS Foundation Trust, accessed May 26, 2021, https://www.nwbh.nhs.uk/bereavement.
[25] “Support Groups,” The Loss Foundation, accessed May 27, 2021, https://thelossfoundation.org/support-groups/.
[26] “Support and Self Care,” Mind, accessed May 26, 2021, https://www.mind.org.uk/information-support/guides-to-support-and-services/bereavement/support-and-self-care/.
[27] “Talking Therapy and Counselling,” Mind, accessed May 27, 2021, https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/about-talking-therapies/#WhatCanTherapyHelpWith.
[28] “Support and Self Care.”
[29] “General Practice (GP),” NHS, accessed May 27, 2021, https://www.healthcareers.nhs.uk/explore-roles/doctors/roles-doctors/general-practice-gp.