Understanding and Managing the Physical Symptoms of Grief

Grief can take a toll on our physical health in ways that are often unexpected. When we experience the loss of a loved one, the emotional toll can trigger a range of physical symptoms that can be difficult to manage. However, with a bit of understanding and care, it is possible to cope with the physical effects of grief.

Also read: Your Guide To Prolonged Grief Disorder

Physical symptoms of grief

The first thing to understand about the physical effects of grief is that they are completely normal. When we experience loss, our bodies are undergoing a tremendous amount of stress, and this can manifest in a variety of ways. Some common physical symptoms of grief include:

• Fatigue and exhaustion: Grief can be incredibly draining, both emotionally and physically. Many people report feeling exhausted and depleted after losing someone they love.
• Sleep disturbances: Grief can make it difficult to get a good night’s sleep, with some people reporting trouble falling asleep or staying asleep.
• Changes in appetite: It is common to experience changes in appetite when grieving, with some people losing their appetite and others overeating.
• Physical pain: Grief can cause physical pain, such as headaches, muscle aches, and stomach pain.
• Shortness of breath: Grief can cause feelings of tightness in the chest and shortness of breath.

How to deal with the symptoms of grief

It is important to understand that these physical symptoms are not just in your head. They are real, physical reactions to the emotional stress of grief. With that in mind, there are several things you can do to help manage the physical effects of grief:

• Take care of your body: It is important to take care of your body during this time, especially when you are grieving. This might mean making sure you are getting enough rest, eating a healthy diet, and engaging in physical activity when you feel up to it.
• Reach out for support: Grief can be an incredibly lonely experience, and it is important to reach out for support from friends, family, or a support group. Talking about your feelings and experiences can help you feel less alone and more connected to others.
• Seek medical help: If your physical symptoms are severe or persistent, it is important to seek medical help. Your doctor can help you manage any physical symptoms you may be experiencing and provide you with support and guidance.
• Practice self-care: It is important to engage in self-care during this time, even if it feels difficult. This might mean taking a relaxing bath, reading a good book, or doing something you enjoy.
• Allow yourself to grieve: Grief is a natural and necessary process, and it is important to allow yourself to go through it. This might mean taking time off work, avoiding social engagements, or simply giving yourself permission to feel what you need to feel.

In addition to these practical tips, there are also some specific things you can do to help manage the physical symptoms of grief. For example:

• If you are experiencing fatigue or exhaustion, try to get more rest and engage in activities that help you relax and recharge, such as yoga or meditation.
• If you are having trouble sleeping, try to establish a bedtime routine that helps you relax and fall asleep. This might include reading a book, listening to soothing music, or using a sleep app.
• If you are experiencing changes in appetite, try to eat a balanced diet and make sure you are getting enough nutrients. If you are having trouble eating, try eating small, frequent meals instead of three large ones.
• If you are experiencing physical pain, try engaging in gentle exercise or physical therapy to help manage your symptoms.
• If you are feeling shortness of breath, try deep breathing exercises or spending time in nature to help you calm down and feel more at peace.

Remember that coping with the physical effects of grief takes time and patience. It is important to be gentle with yourself and allow yourself to go through the process at your own pace. Grief is not a one-size-fits-all experience, and what works for one person may not work for another. However, with a little bit of self-care and support, it is possible to manage the physical symptoms of grief and find your way to a place of healing.

Whether it is through self-care, seeking support, or seeking medical help, it is important to take care of your physical and emotional well-being during this difficult time. Grief may never fully disappear, but with time and patience, and if needed, mental health professional help, it can become more manageable and bring a sense of peace and understanding.

We hope you feel better soon. We are with you, every step of the way.

Sources: 

American Psychological Association. (2017). Understanding grief and loss. https://www.apa.org/helpcenter/grief

National Institute of Mental Health. Grief and loss. https://www.nimh.nih.gov/health/topics/grief-and-loss/index.shtml

Mayo Clinic. (2021). Grief: Coping with emotional and physical symptoms. https://www.mayoclinic.org/healthy-lifestyle/end-of-life/in-depth/grief/art-20046444

Centers for Disease Control and Prevention.. Coping with grief and loss. https://www.cdc.gov/violenceprevention/suicide/grief.html

Hospice Foundation of America.. Coping with physical symptoms of grief. https://www.hospicefoundation.org/palliative-care/coping-with-grief/coping-with-physical-symptoms-of-grief/

Harvard Health Publishing. Grief and the physical effects of loss. https://www.health.harvard.edu/mind-and-mood/grief-and-the-physical-effects-of-loss

American College of Healthcare Sciences. Coping with physical symptoms of grief through self-care. https://www.achs.edu/blog/coping-with-physical-symptoms-of-grief-through-self-care