How Grief Makes You Feel Physically

We often discuss the emotional stages of grief, but seldom look at what happens physically when someone suffers a loss.

Emotions have a strong affect on how we feel physically. Described as a mind/body connection, our bodies know when something is wrong and reacts accordingly. Grieving takes an enormous toll that can be felt in every particle of the body.

Physical Symptoms

The physical symptoms of stress may initially not be very noticeable, but in time, stress becomes more apparent, often affecting a grieving person's health. Many grievers will experience an episode of ill health in the first six months following a loved one's death. These illnesses are very often associated with grief.

Physical signs of distress may include:

• Changes in appetite


• Trouble sleeping


• Stomach pains


• Weight loss or gain


• Diarrhea


• Chest pain


• Heart palpitations


• Consistently feeling tired


• Shortness of breath


• Back pain

Physical Effects

While grief is not a direct cause of illness, it can be a strong contributing factor.

The effects of grief can lead to increased heart rates, higher blood pressure, strokes and heart issues. Indeed, there may even be a link between grieving and rheumatoid arthritis, diabetes, lupus, pneumonia, colitis as well as alcoholism, malnutrition, drugs and chronic depression.

Stress Reduction Benefits

Stress reduction techniques can help to reduce grief stress symptoms. Taking steps to reduce stress can help grievers cope with everyday challenges during this difficult time, especially in regards to stress related to work, family, or health.

Whether your stress is escalating, or you're on the road to stress recovery, you may benefit from proven stress reduction strategies. Most of these techniques are free or cost very little, can be done anywhere at anytime, and at very little risk to yourself or pocket.

The benefits of practicing these simple techniques can be immense:

• Improving concentration


• Lowering blood pressure


• Reducing anger and frustration


• Boosting confidence to handle life challenges


• Slowing your breathing rate


• Increasing blood flow to major muscle groups


• Reducing muscle tension and chronic pain


• Slowing your heart rate

Grief Stress Reduction Techniques

Stress reduction techniques generally involve refocusing your mind on something tranquil and increasing awareness of your body.

To get the most benefit, these techniques should be used alongside other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

The three main stress busting techniques are:

• Visualization. Where you form mental images to take a visual journey to a peaceful, calming place or situation.


• Progressive muscle relaxation. Where you focus on slowly tensing and then relaxing each muscle group and become more aware of physical sensations.


• Autogenic relaxation. Where you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension.

Other common relaxation techniques include:

• Yoga


• Massage Therapy


• Meditation


• Tai chi


• Hypnosis

Staying with It

Most grief stress reduction techniques require practice before you start to feel any benefits. Be persistent and patient. Explore different strategies until you find one that feels right. The mental and physical rewards can help you cope and are well worth the effort.