6 Physical Symptoms of Grief You Shouldn’t Ignore

Grief is a feeling of profound sadness that we experience

when we lose someone or something significant.

But did you know that grief is not just in your head?

Like other emotions, grief can show up in your body in ways

you might not expect.

1. How Grief Affects the Brain

Deep inside the primitive part of the brain is the amygdala,

the control center for emotions.

It acts like a smoke alarm,

constantly monitoring the environment for danger.

The Stress Response: When you first hear of a significant loss, your brain can interpret this as a threat, triggering a fight, flight, or freeze response. Your heart rate increases, and you might get angry, run away, or shut down completely.
Rewiring: Grief can last a long time, and memories can continue to trigger this response, causing the amygdala to become sensitized and hypervigilant.

Grief Brain: The release of cortisol affects the hippocampus (involved in memory). As a consequence, you might feel forgetful, spaced out, or unable to make good decisions—a state sometimes known as “grief brain.”

2. How Grief Affects the Heart

If you have experienced a significant loss,

you may not be surprised to learn that “broken heart syndrome”

(stress-induced cardiomyopathy) is a real medical condition.

The Cause: Although the exact cause is unknown, it is thought that a rapid surge of adrenaline causes narrowing of the arteries, leading to decreased blood flow and heart function. In effect, your heart can break from grief.
Treatment: While it can be life-threatening, the good news is that it is treatable. The heart can make a full recovery within a few days or weeks under medical care.

3. How Grief Affects Tears

Crying is not unique to humans; elephants, for example,

shed tears when losing a herd member.

There are three types of tears,

and emotional tears serve a specific purpose.

Chemical Properties: Emotional tears contain high quantities of hormones such as leucine enkephalin, a natural painkiller released when the body is under stress.
Self-Soothing: Shedding these tears triggers the parasympathetic nervous system to release oxytocin and endorphins, which can improve mood and alleviate emotional and physical pain. This is why you should not hold back your tears.

4. How Grief Affects the Immune System

Grief temporarily weakens the immune system,

leaving it more susceptible to viruses and infections.

Suppressed Immunity: This is thought to be due to the release of cortisol and suppressed levels of lymphocytes (natural killer cells).

Vaccine Efficacy: Research suggests that vaccines may be less effective during the grieving process due to a decrease in the body’s production of antibodies.

5. How Grief Affects Sleep

Grief affects both the quantity and quality of sleep.

High levels of cortisol, racing thoughts,

and dreams about a lost loved one can cause insomnia.

Physical Toll: A lack of sleep can impact coordination, cognitive function, and physical appearance (e.g., puffy face and eyes).
Oversleeping: Conversely, some may sleep too long or during the day as a temporary escape, which can lead to feeling more lethargic.

6. How Grief Affects Appetite and Digestion

The body’s stress response slows digestion,

leading to a range of abdominal symptoms.

Loss of Appetite: You might experience nausea, stomach issues, or find that food tastes strange or tasteless. This can lead to a drop in energy levels due to nutrient deficiencies.

Comfort Eating: On the other hand, you may find yourself eating more than usual, especially junk food that feels comforting.

Coping with Grief

Grief is unique to everyone,

but here are some self-care practices that may help:

Rest: Take naps or engage in replenishing activities to recharge.
Routines: Small routines, like eating or going to bed at the same time, offer a sense of predictability and control.
Diet: Eating fruits and vegetables and drinking plenty of water helps you stay healthy.

Physical Activity: Even light activities like walking release endorphins that alleviate pain and improve mood.
Support: Lean on loved ones for support and engage in relaxing activities like art, music, or meditation.

Summary

Grief can be a lifelong process that takes an emotional, mental,

and physical toll on the body.

It affects the brain, heart, immune system, digestion, and more.

Self-care is important; give yourself permission to feel

and express your emotions,

whether through crying, journaling, or talking to others.