The Physical Effects of Grief: Understanding and Coping

Grief is often thought of as an emotional experience, but it also has profound physical effects on the body. When we experience intense loss, our brain perceives it as a threat, activating the autonomic nervous system. This system has two main branches: the sympathetic nervous system, which controls our “fight, flight, or freeze” response, and the parasympathetic nervous system, which is responsible for “rest and digest” functions.

When grief triggers the sympathetic response, our body releases stress hormones including cortisol, adrenaline, and noradrenaline. These hormones prepare us to face the perceived danger by increasing our heart rate, quickening breathing, and making us more alert. While helpful with short-term threats, prolonged exposure to high levels of these hormones, due to ongoing grief, can disrupt our bodily functions.

Chronic stress associated with grief affects all systems in our body:

• Brain: Grief often leads to brain fog, making it difficult to concentrate, remember things, or make decisions. Sleep issues, headaches, and an increased sensitivity to noise are also common.
• Heart: Grief can increase heart rate and blood pressure, putting an extra strain on your heart. In severe cases, it can even lead to a rare condition called Takotsubo syndrome, also known as “broken heart syndrome”.
• Lungs: Rapid breathing and shortness of breath, along with panic attacks, are common respiratory symptoms associated with grief.
• Digestive System: Our body deprioritises digestion during to the perceived threats, which can lead to many gut changes including nausea, appetite changes, acid reflux, or irritable bowel syndrome (IBS).
• Immune System: High cortisol can suppress our immune function, leaving grieving individuals more susceptible to infections and even autoimmune issues.

The physical toll of grief is significant, and bereaved individuals are at a higher risk for conditions like heart disease, cancer, autoimmune conditions and even early mortality. This is due to the extra stress their body is under combined with the tendency to not prioritise taking care of themselves. Recognising and addressing the physical impacts of grief can make the grieving process more manageable.

Three Simple Strategies to Manage Grief’s Physical Impact

One of the most effective ways to reduce the physical symptoms of grief is by activating the vagus nerve, which promotes the parasympathetic “rest and digest” response. The vagus nerve helps regulate breathing, heart rate, and blood pressure, which can counteract the body’s stress response. Here are three simple, vagus-nerve-activating strategies to help manage overwhelming feelings of grief:

1. Mindful Tea Break

Take a few minutes to sit quietly with a warm cup of tea. Use this time to check in with yourself. Notice, label, and acknowledge any emotions that come up. Sometimes, just giving yourself permission to sit with your emotions without judgment can reduce their intensity and bring a sense of calm.

2. Nature Walk with Sensory Awareness

Nature has a grounding effect and combining it with a sensory exercise can bring you back to the present. During a walk, try noticing five things you can see, four things you can touch, three things you can hear, two things you can feel, and one thing you can taste. This exercise helps shift your focus from overwhelming thoughts to the immediate environment, calming the mind and body.

3. Brain Dump Exercise

Set a timer for five minutes and write down anything that’s worrying you. Afterward, cross out anything you can’t control. For what remains, consider if there’s something you want to do about it. This process helps externalise your worries, making them feel more manageable and giving you a clearer sense of what’s within your control.

Grief affects both mind and body, and it’s essential to address both. Incorporating small, calming practices into your routine can help alleviate the physical symptoms of grief, allowing you to navigate this challenging time with a little more ease. If you want further tips to help with grief check out my website www.thegriefcoach.co.uk