8 ways that grief impacts you physically
Grief is undeniably a very emotional experience. When you’ve lost someone (or something), you might feel sadness, anger, denial, confusion, frustration and a whole range of complex emotions.
But the effects of grief extend far beyond feelings of sadness. When you grieve, your whole body responds, not just your mind.
Managing loss can disrupt nearly every physical system in your body, sometimes in small, almost unnoticeable ways and sometimes in ways you can’t ignore.
Understanding how grief can affect your body can help normalise these experiences and encourage compassion toward oneself during the healing process. That’s why, in this guide, we’re going to share eight ways that grief might impact you physically.
1. Fatigue and low energy
One of the most common physical effects of grief is exhaustion. Because grieving requires such immense emotional energy, your body often mirrors this drain physically. Even small tasks may feel overwhelming, and rest may not feel as refreshing as it once did.
This fatigue can occur regardless of how much sleep you get and is caused by your nervous system remaining in a heightened state of stress during the grieving process.
2. Tight chest and unregulated nervous system
Grief is frequently associated with sensations of heaviness or tightness in the chest, and in some intense cases, it can mimic heart attack symptoms, including shortness of breath and chest pain.
This is because your nervous system is unregulated, and this is the part of your body responsible for handling stress and safety.
In order to help you regulate your body and help ease these feelings of tightness or breathlessness, it’s a good idea to practice breathing exercises and mindfulness. Introducing careful moments of calm can help you cope with your grief.
3. Disrupted sleep patterns
Grief often disrupts sleep patterns, possibly leading to insomnia or exhaustion. Those who struggle with insomnia will find it difficult to fall or stay asleep, while others may sleep excessively as a way of escaping emotional pain. Nightmares or vivid dreams about the loss are also common at this stage.
Over time, poor sleep can cause and intensify other physical symptoms, such as weakened immunity and difficulty concentrating.
4. Changes to your appetite
Just like with sleep patterns, grief can significantly alter your eating habits. It may suppress your appetite entirely, and you find you don’t want to eat much, which can lead to weight loss, reduce your immune system and cause fatigue.
Alternatively, you might find you overeat as a way of comforting yourself. This can lead to weight gain, feeling sluggish, high blood pressure and sleep apnea.
Digestive issues such as nausea, stomach pain, bloating, or changes in bowel movements may also occur. This happens because stress hormones interfere with the normal functioning of your digestive system.
5. A weakened immune system
Grief places your body under chronic stress, which can weaken your immune response. People who are grieving may find that they get sick more often or more easily than they used to, or that it takes them longer to recover from illness.
This vulnerability is linked to elevated cortisol levels, which reduce your body’s ability to fight infections effectively. That is why it is so important to prioritise a healthy diet, exercise, spending time in nature and resting whenever you can.
6. Muscle tension and physical pain
Many people carry grief in their bodies through tight muscles, which can lead to seemingly unexplained aches and pains. Some of the most common areas to carry this tension include the neck, shoulders, back and jaw.
Headaches and joint pain may also become more frequent or exacerbated by this tension. This physical discomfort is often caused by prolonged stress and unconscious muscle clenching.
7. Hormonal imbalances
The stress caused by grief can disrupt hormonal regulation in your body. For example, elevated stress hormones may affect menstrual cycles, libido, metabolism and mood stability.
These hormonal shifts can also contribute to a change in your weight, irritability, and difficulty managing your emotions.
8. Grief fog can slow you down
Grief often impacts the brain, leading to what is commonly referred to as “grief fog.” People experiencing grief fog may become disoriented, forgetful and confused. They may also have difficulty focusing on tasks or slowed thinking and reaction times.
These symptoms can be frustrating and may cause concern, but they are a normal physical response to this kind of emotional overload and stress.
Are you feeling the effects of grief?
Grief is not confined to the heart or mind; it is a full-body experience that affects physical health in complex and interconnected ways. If you’re going through loss and grief right now and you’re feeling the effects, there are lots of ways you can look after yourself:
- Prioritise rest, taking naps or creating a calming bedtime routine
- Eat small, nutritious meals whenever possible
- Move gently or continue with the exercise you enjoy
- Practice mindfulness and breathing exercises
- Use warm baths, heat pads or massages to ease aching muscles
- Stay hydrated
- Spend time in nature, getting fresh air
- Create small, comforting routines
- Be kind to yourself
Another way to tackle stress and grief is through talking therapy. By speaking with a professional counsellor, they can guide you and give you tools to cope with grief. Plus, a listening ear and a safe space to be honest about your emotions can help you to heal.
If you’d like to know more about the counselling services I offer, get in touch today or book a free 20-minute phone consultation.