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Key points
- Grief can have serious physical consequences that impact the cardiovascular, immune, and digestive systems.
- During periods of grief, changes in diet and unhealthy choices can adversely impact the body.
- Grieving is a dynamic process rather than a static state of being.
Grief is an intense sense of sorrow, typically in response to the loss of a loved one. However, people can also mourn stages of life they left behind, such as in Empty Nest Syndrome, or the longing for a former version of oneself, perhaps in a younger, healthier body. Grief can also stem from the loss of a loved community or a home.
Even though depression is often part of grief, it is crucial to understand that grieving is a dynamic process rather than a static state of being. In the face of a loss, the person may feel uninspired, disillusioned, and disconnected from the world around them. Grieving interferes with the person’s ability to participate in daily life, and strips away one’s sense of purpose and meaning. It can cause major lifestyle changes and can be profoundly disorienting.
The grieving process may lead to maladaptive coping strategies such as eating an unhealthy diet or irregular meals, disrupted sleep patterns, withdrawal from social activities, and being physically or mentally inactive. These behaviors can, in turn, exacerbate symptoms of grief, deepening the sense of isolation, and causing one to spiral further into depression.
Physiological Impacts of Grief
The deep connection between mind, body, and spirit is an ancient understanding that has long been validated by modern science. When we experience anxiety, it frequently manifests physically, often described as "butterflies in my stomach" or a "lump in my throat."
Grief can impact our cardiovascular and digestive health as well as our body’s ability to heal. It can trigger a wide range of physical symptoms, including heart palpitations, shortness of breath, dizziness, nausea, or feeling lightheaded.
Elevated levels of the stress hormone cortisol are closely associated with inflammation, increased blood pressure, and blood sugar imbalances. Grief can make one more susceptible to illnesses and cause the resurgence of chronic issues, as it can weaken the immune system.
During periods of grief, changes in diet and unhealthy choices can also adversely impact the body. Increased use of caffeine or nicotine can cause inflammation and digestive tract irritation and can also mimic the symptoms of anxiety and panic. Poor eating habits, either through neglect or indulgence in high-sugar or high-fat foods, can lead to digestive problems such as diarrhea, constipation, or nausea. Additionally, prolonged sadness can lead to changes in the gut linked to developing other inflammatory symptoms and mental health challenges.
Irregular sleep patterns can cause irritability, aggression, and negatively impact one’s judgment. Sleeplessness decreases insight and interferes with the ability to regulate oneself emotionally.
Heightened inflammation can lead to feelings of fatigue, loss of energy, stomach aches, and headaches, and manifest behaviorally as a loss of joy or social withdrawal.
In times of grief, our bodies may switch to a survival mode and we may react to our environment from a stance of flight, fight, or freeze. If someone has a history of traumas, abandonment, or attachment injury, the state of grieving might be triggering. When our trauma responses kick in, we struggle to make rational decisions and find it difficult to interact with our environment.
These profound shifts in our mental and physical states can push our brains into overdrive in order to adapt to our environment, which can diminish the functionality of our immune systems, thus increasing our susceptibility to viral infections and the re-emergence of pre-existing conditions and past illnesses.
Supporting Your Immune System
Practicing Mindfulness: Our thoughts have a significant impact on our immune system. Anchoring ourselves in the present through mindfulness and meditation will allow us to calm our nervous system and, in turn, regulate our psychological stress.
Reaching Out to Loved Ones: Humans are not meant to suffer alone, and for this very reason, there are many cultures and traditions that provide support for survivors, recognizing the importance of community. Even though in our modern society, where self-sufficiency is rewarded, we are not wired to grieve alone. Building and maintaining connections with others fosters and reinforces a sense of belonging and interconnectedness. It is essential to accept the support that is offered to us, as well as ask for what we need. Shared meals enhance the sense of connection and togetherness, and during difficult times, it is important to reach out to others even when we may not feel like eating or talking.
Healthy Eating: Intentional, mindful eating plays a crucial role in supporting our immune system. Prioritizing hydration and incorporating anti-inflammatory foods into our diet, while avoiding processed foods and those high in fat and sugar, can support our immune system and overall health.
Sleep Hygiene: Sleep might be additionally challenging during a time of grief, with memories and nightmares often disrupting rest. However, sleep remains one of the most vital protectors of our immune system and is essential for physical and emotional recovery.
Physical Activity: Engaging in regular physical activity will support your immune system, cardiovascular health, and overall psychological well-being. Even if we cannot adhere to our usual exercise routines, getting the body to move for just ten minutes can yield significant benefits.
The most important part of self-care is coming up with a personalized, realistic strategy that will work for you. Remember that everyone is different and has different needs. In order to find the best healing path, it’s important to try out different avenues and incorporate the ones that benefit you the most. This process requires patience and self-compassion. Giving ourselves permission to feel our feelings is a key element of moving through grief. Additionally, professional support such as individual or group therapy can also be a valuable component of the healing journey.
To find a therapist near you, visit the Psychology Today Therapy Directory.
References
Balan, D (2024). Confidently Chill: An Anxiety Workbook for New Adults. Routledge.
O'Connor MF. Grief: A Brief History of Research on How Body, Mind, and Brain Adapt. Psychosomatic Medicine. 2019 Oct;81(8):731-738.
Peña-Vargas C, Armaiz-Peña G, Castro-Figueroa E. A Biopsychosocial Approach to Grief, Depression, and the Role of Emotional Regulation. Behavioral Sciences. 2021; 11(8):110.
