How To Cope With The Physical Symptoms Of Grief

Experiencing grief can affect various areas of life. When considering grief, symptoms that first come to mind may be related to the emotional response. However, grief can also cause physical symptoms. Understanding the effects that grief can have on a person’s mental and physical health may help you heal and move forward or recognize when it might be advantageous to seek professional support from a therapist, social worker, or doctor. 

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What is grief? 

You may grieve the loss of a friend, pet, or marriage, but you can also grieve giving up on a life-long dream, health, or fertility, among other challenging losses. 

How grief affects the body

Everyone experiences grief differently, but grief itself is a universal response to a profound loss. You might be familiar with the five stages of grief model, which posits that grief can cause fluctuations between five states: denial, anger, bargaining, depression, and acceptance. While some people experience these stages, the process is not linear, and the model is only a theory. People can move forward and backward through stages or skip some stages altogether. Some people may not find that this model reflects their experiences. 

The link between emotional health and physical symptoms of grief

Emotional health and physical health are strongly linked, though little conclusive research has been done about the exact pathways from one to the other. Some researchers have proposed that experiencing mental health challenges may affect decision-making, so people may stop exercising or adopt unhealthy habits, which can directly affect physical health. Other research suggests that bereavement and grief can lead to differences in inflammation and cortisol levels, which can also affect physical health outcomes. 

Physical signs of grief

Some body systems are affected more by emotional health than others. Below are some of the physical symptoms of grief you might experience:

Broken heart syndrome

Broken heart syndrome is a condition in which the left ventricle of the heart, the main pumping chamber, weakens. It is often the result of significant stress. Someone experiencing broken heart syndrome may experience classic symptoms of a heart attack, like shortness of breath, cold sweats, pain, or a tight feeling in the chest. However, unlike in a heart attack, the coronary arteries, the blood supply to the heart, are clear.

Digestive issues

Due to the gut-brain connection, emotions can directly affect the gastrointestinal (GI) tract. People may experience nausea and vomiting as immediate effects of grief, but grief can also interrupt eating habits. Some people may not have an appetite, while others may binge eat to find comfort. These changes can lead to stomach pain, diarrhea, and constipation. Weight changes may also occur. 

Weakened immune system

Evidence suggests that grief can lead to changes in the immune system. Researchers believe this change may be related to increases in cortisol and other hormones. Immune cells become less defensive during these hormonal changes, making the body less effective at fighting off illness.

Physical pain

One of the proposed mechanisms for how grief affects physical health is through the release of cortisol. Cortisol is also a link between trauma and pain. Cortisol and adrenaline, another stress hormone, have been shown to sensitize the peripheral nerves, increasing the experience of pain. People experiencing grief may have headaches, chest pain, joint pain, or muscle pain in the neck, back, and shoulders.

Sleep disruption

Studies show that bereavement has a high prevalence of sleep disturbances and that the more intense the grief is, the more common sleep difficulties may be. Grieving people may take longer to fall asleep or have difficulty staying asleep, feeling exhausted over time. 

How to cope with the physical symptoms of grief

If you are experiencing symptoms of grief, consider the following coping mechanisms: 

• Eat nutritious meals regularly: Stress can cause cravings for processed foods, which may worsen symptoms. Talk to a nutritionist about a meal plan that would be healthy for you. 

• Exercise: Exercise has numerous mental health benefits. This practice reduces the body’s stress hormones, like cortisol, and stimulates the production of endorphins, which are natural mood elevators and painkillers. 

• Prioritize sleep: Sleep has a positive impact on mental health. Establish a regular nighttime routine and avoid using your phone or tablet in bed. These items are distractions and may emit blue light that can affect the release of melatonin, the sleep hormone.

• Avoid isolation: You might have an urge to spend a significant amount of time at home alone when you are grieving, but socialization can be crucial to recovery. Make time to spend with friends and family members, even if it’s brief. 

• Try mindfulness: Meditation or yoga may help you focus on your mind and body in the present. These activities can lower blood pressure and heart rate, increase blood flow, and enhance breathing.

• Avoid unhealthy coping mechanisms: Some people might be tempted to partake in substance abuse, such as drinking alcohol, smoking, or using drugs, but these practices can be harmful and lead to more health issues.

Note that the term “substance abuse” has since been updated to “substance use” to avoid stigmatization of mental health conditions. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

When to seek care

If symptoms of grief persist and prevent you from moving forward, you may be experiencing prolonged grief disorder. Some people have symptoms of grief that decrease over time and do not impact their ability to function every day. They can cope with grief healthily and may not want to seek mental health treatment. 

However, people experiencing prolonged grief disorder may benefit from more comprehensive support. The following are symptoms someone with prolonged grief disorder may experience:

• Identity disruption

• Disbelief about the death

• Intense emotional pain

• Emotional numbness

• Avoiding reminders of the person’s death

• A belief that life is meaningless (hopelessness)

• Difficulty reintegrating into one’s previous lifestyle 

• Intense loneliness

Local resources like bereavement support groups may be helpful for people with prolonged grief. These resources offer a place where people can receive social and emotional support and maintain a connection to others, which may prevent isolation. Support groups can often be found online, as well. 

Addressing the symptoms of grief with a mental health professional

Treatments for prolonged grief include therapy and social support. Cognitive-behavioral therapy may be helpful in supporting a person in adapting to the loss of their loved one. However, some people who are experiencing grief may find it difficult to travel or leave the house for appointments. In these cases, online therapy platforms like BetterHelp may be more available. 

Through an online platform, you can meet with a therapist from your home at a time that works for you. In addition, you can message your therapist at any time, which may be helpful if you’re having difficulty navigating your symptoms throughout the day.  

The efficacy of online therapy for mental health challenges

Online therapy is effective. Several literature reviews found that online therapy for depression may be more effective than face-to-face treatment at reducing symptom severity. In addition, online treatment was found to be more cost-effective than in-person counseling, making it a viable option for those seeking mental health support.