Understanding the connection between grief and the effects on the physical body is important. Self-care often goes on to the back burner in the midst of the heavy emotional experience of loss but you can do some simple things to stay as healthy as possible through your journey.
Here are some of the biological mechanisms behind the impact of grief.
- Stress Hormones: Grief increases the production of stress hormones like cortisol and adrenaline. Elevated cortisol levels over a prolonged period can harm the body by increasing blood pressure, causing weight gain, and contributing to various health issues.
- Inflammation: Chronic grief can lead to increased levels of inflammation in the body, which is linked to various health problems, including heart disease and autoimmune disorders.
- Nervous System: Grief activates the sympathetic nervous system (fight-or-flight response), leading to physical symptoms such as rapid heart rate, high blood pressure, and digestive issues.
If you are a regular exerciser, you may already know the benefits which include stress reduction, increased energy, enhanced mood, and improved sleep.
Physical activity helps reduce levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are natural painkillers and mood elevators.
One caveat for those of you who are intense exercisers…beware of overdoing exercise which can put more of a strain on your body and immune system during the heavy mental and emotional toll of your feelings of loss.
When I was suffering my first loss – the death of my little brother – I was training for a marathon (26.2 miles) and remember going out one morning in the pouring rain. I felt worse when I was finished and realized I was trying to run away from my sadness. I needed to be more gentle in my movement to allow my emotions to arise, not be suppressed.
Yoga has many benefits: physical postures, breathing exercises, and meditation or relaxation. It reduces stress, lowers blood pressure, and improves heart function.
While I don’t have a regular yoga practice I have a favorite YouTube channel called Yoga with Adrienne that I go to when my body is asking for some calm, supportive movement. Here is a short grief yoga practice for you. https://www.youtube.com/watch?v=iEVn59U2_LY
QiGong and Tai Chi are also great movement forms that help you tap in to your inner landscape while moving your body. Give one or both of these a try and see how your body responds.
While at work plan to take brief walks. If you live in a climate where you can get outside all the better! Don’t be surprised if taking this little break to move also moves your emotions. Allow this and know that grief is normal and natural and it moves if you are taking actions to process your emotions.
By integrating these gentle physical activities into a busy schedule, you can find moments in your day for self-care and benefit physically as well as mentally, emotionally, and spiritually.
Grab your free e-book on your grief topic of choice here.
