How Grief Affects The Physical Body - And How To Support Healing

Grief doesn’t just live in our hearts—it’s a whole body experience that affects all levels of our being and it can manifest in a variety of physical ways.

I know this from personal experience. After the loss of my parents when I was 19, I developed a direct physical manifestation of grief – and one that was impossible to ignore. Seemingly out of the blue and without warning, I started to experience debilitating bouts of IBS. The crippling stomach cramps would always emerge at the most inconvenient of times, like when I was out with my friends. I’d get this overwhelming urge to empty my bowels – as though I literally couldn’t keep it in – and then when I found a toilet I would sit there completely constipated, unable to pass anything.

Initially, I assumed this was a reaction to something I had eaten, but the more it happened with regularity, the more it felt like an embarrassing slap in the face on top of so much ‘mess’ that I was already trying to keep a lid on. Not only was my mind in pieces, but now my body had decided to act up when all I wanted to do was feel normal.

I also experienced severe panic attacks, which came on at seemingly ‘random’ moments, but most often when I was alone at night, once the noise and distractions of the day began to settle. The physical and emotional overwhelm that flushed through my body when the attacks came on felt very alarming and disorientating. I continued to experience them sporadically for years, without any noticeable triggers.

Back in 2005 when all of this began, I didn’t even know what anxiety attacks were. Mental health awareness was not as widespread as it is now and because these physical experiences felt very ‘alien’ to me, I was too afraid and confused to even try to explain to others what I was experiencing. I’d also never heard of irritable bowel syndrome, but several years later as I began to study energy healing and holistic wellness, I learned about the gut-brain axis, how the nervous system is impacted by complex trauma and how unresolved traumas in the emotional body can play out in physical systems of the body. My bowel issues and panic attacks (now resolved) were strong somatic reactions to the trauma and emotional burden on my nervous system following so much loss and grief that I was entirely unprepared for.

The bowels and adrenal glands are directly linked to the root chakra, the energetic vortex at the base of the spine that is associated with issues of survival, safety, security, grounding and connection to tribe and belonging. As I looked back on my experience with an educated understanding of the energy systems of the body, the onset of IBS and panic attacks made perfect sense: My body was giving expression to the inner turmoil that I still didn’t have an outlet for.

On top of that, I was having issues with sleep. Some nights I couldn’t get to sleep until the early hours, especially if I was alone. Other times, I would lie in late and oversleep, unable to get out of bed. This sleep disruption left me feeling mentally fragmented, lethargic and disengaged with life. It took me a few decades to learn that all of these experiences can be normal reactions to grief. Had I had this knowledge and understanding back then, I might have been able to avoid further confusion and the inner turmoil of feeling that there was something ‘broken’ in me.

It is my intention in this article to shed some light on the physiological responses that can arise in the grief experience and share some practical tips that can help you to support your body and mind through this process.

The Impact of Stress Hormones in Grief:

Sleep

Studies show that altered cortisol rhythms—especially blunted morning cortisol levels—can persist for up to two years after a significant loss, suggesting long-term adrenal involvement in grief-related lethargy. This shift in cortisol and the lowering of protective hormones like DHEAS can keep the body in a prolonged state of physical stress, which if left unaddressed can lead to disruption of normal sleep cycles and diurnal rhythms, which can cause severe fatigue and insomnia.

Digestion

Elevated cortisol can also affect how the gut processes food, resulting in slower digestion, reduced enzyme production and altered gut mobility. When food empties out of the stomach slower, it can cause a feeling of heaviness, or nausea. This can lead to a loss of appetite, or the craving of craving comforting, sugary foods that may temporarily boost low serotonin levels in the gut. However poor diet only exacerbates gut enzyme dysbiosis, which can contribute to further digestive dysregulation and inflammation.

Cardiovascular Health

The cardiovascular system can be highly impacted by the emotional trauma of grief. Some bereaved individuals experience increased heart rate and blood pressure. Many experience chest tightness or shallow breathing, which both can be symptomatic of anxiety but are also natural physiological responses to sorrow. In more severe cases, ‘broken heart syndrome’ (known as stress-induced cardiomyopathy; a temporary weakening of heart tissue caused by sudden spikes in adrenaline and stress hormones) can mimic symptoms of a heart attack including sudden, intense chest pain, which highlights the literal weight that grief places on the heart.

Immunity and Inflammation

The physiological stress of grief can also leave an impression on the immune system, reducing the functional efficiency of white blood cells, such as neutrophils and T-lymphocytes, which can leave the body more vulnerable to illness. Pro-inflammatory cytokines released during emotional stress can amplify bodily sensitivity, especially in areas already prone to tension, such as the neck, shoulders, back and chest, which is why physical discomfort, muscle aches, headaches, or joint pain can be other common aspects of the grief response.

Grief-related physical symptoms can feel significant and all-encompassing, with effects that can impact everyday functioning. If you’re experiencing brain fog, or feeling overwhelmed, anxious, numb, exhausted, or unmotivated, be patient with yourself and know that these responses are normal reactions to grief and signals that your body is devoting its energy to inner repair and integration.

However, these systemic effects in the body do serve to remind us that grief must be supported not just emotionally but also physically. If you’re experiencing the weight of grief, there are a variety of things that you can do to support your body and mind in coming back into balance.

Ways To Support Your Physical Body During Grief:

Grounding Anchors for Anxiety Relief

If you’re experiencing anxiety, try a grounding breath anchor:

Feel your feet flat on the floor. Place one hand on your chest and one on your belly. Breathe in slowly through your nose for a count of four, letting the breath fill your belly fully, and exhale slowly through your nose for a count of six, or until the breath is fully emptied from the lungs. If it feels comfortable, pause for a moment at the top of the breath (with lungs full) and at the bottom of the breath (with lungs empty). Let your body settle with each breath. Repeat 2-4 times. You can return to this anytime you need to feel calmer or more grounded.

If you are experiencing panic attacks, or a feeling of dissociation, try the 5-4-3-2-1 technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Stamping your feet, pressing your palms together and shaking your arms, legs and body can also help to ground your energy in moments of panic or emotional overwhelm.

Stay Active

Grief-related tension often builds in the neck, shoulders, jaw, and lower back. Practice daily shoulder rolls and gentle neck circles, or lie on the floor for 5 minutes with knees bent to release back tension – the ‘Happy Baby’ yoga pose is excellent for back release. A gentle, hatha yoga practice first thing in the morning is a wonderful way to promote grounding and the gentle release of tension, or taking a walk in nature or a local green space once or (if possible) twice a day.

Any form of exercise helps to promote well-being of body and mind and a regular exercise practice can also restore a sense of routine and provide a physical outlet for emotional pain when life feels chaotic. Resistance training helps to release endorphins and regulate neurotransmitters like dopamine and serotonin, which can improve mood, mental clarity and provide a boost for overall energy, but remember to listen to your body’s cues and avoid high-impact exertion when energy feels too low.

Establish Healthy Sleep Routines

A lack of quality sleep can worsen symptoms of anxiety, depression and physical body issues. If sleep disruption is a problem, establish consistent bedtimes and tech-free practices to cultivate calm and reset your circadian rhythm. Set aside at least an hour before you intend to go to sleep to do an evening wind-down ritual. Turn off major sources of artificial light, like overhead lighting – a salt lamp is ideal for evening time.

Start with some gentle stretching, or a guided restorative yin yoga practice. Perhaps listen to calming music or a guided meditation for relaxation. Take a hot bath with a few drops of lavender essential oil added to promote physical relaxation and calm the nervous system. Also consider placing a lavender sachet under your pillow. If your mind feels overactive, read a book, or consider an evening journaling ritual to express your thoughts and feelings, combined with a warm and soothing herbal tea.

The following teas are beneficial for calming the nervous system:

Chamomile (Matricaria chamomilla) is one of the most accessible and effective herbs for calming the nervous system. A cup of chamomile tea before bed can help reduce muscle tension and promote deeper sleep. It can help to alleviate physical restlessness or mild anxiety, particularly in the early stages of loss.

Lavender (Lavandula angustifolia) before bed can calm brain function and help you fall into a deeper, more restful sleep. It may also ease digestion-related grief symptoms such as stomach tightness or nausea.

Lemon Verbena (Aloysia citrodora) is a fragrant herb packed with powerful antioxidants like verbascoside. It helps lower body inflammation, eases muscle and joint pain and calms the nervous system to promote better sleep and relieve anxiety. It also acts as an antispasmodic to calm stomach cramps, gas, and indigestion.

Lemon Balm (Melissa officinalis) is a mild antidepressant and anxiolytic. It helps to soothe anxiety and nervous tension, especially cyclical waves of panic or sadness.

Ashwagandha (Withania somnifera) is an adaptogenic herb that helps regulate cortisol levels and supports adrenal recovery, making it particularly helpful for grief-related burnout. It can be blended into warm milk (dairy or non-dairy) as a soothing bedtime tonic, or taken in capsule form with practitioner guidance.

Rose (Rosa damascena) is a grief-specific herb with deep symbolic and emotional resonance. As a gentle nervine, rose helps support heart-centered healing. It can be sipped as tea, infused into honey, or added to a warm bath to create a soothing self-care ritual.

The Power of Magnesium

Magnesium Glycinate is an essential mineral for supporting deep sleep and also for calming the nervous system. Magnesium is responsible for over 300 chemical reactions in the human body, yet most of us are chronically deficient in it. Not all magnesium supplements are created equally! I have found the Ultra Magnesium Complex from this shop to be incredibly powerful for supporting deep and restorative sleep and helping to maintain more consistent, calm energy in waking hours.

Stress Reduction

Setting aside time each day for intentional stress reduction practices can help to regulate your nervous system throughout the day. It is especially helpful to begin the day with calm and presence.

Begin the day with warm tea (I love cacao blended with Reishi mushroom) and a moment of mindfulness, outside if possible, or if weather does not permit, by a window where you can receive natural daylight. Avoid overstimulating your nervous system with a mobile phone and social media -instead, notice three things in your surroundings that feel neutral or calming. It could be the birds outside, a tree, flowers in the garden, or something that evokes a feeling of peace in your room.

Try a morning grounding breathwork practice, such as box breathing: Inhale through the nose for for 4 counts, hold for 4, exhale for 4, hold for 4—then repeat 3-4 times, or until the breath steadies and mind calms. This can be done at any point in the day when you need a moment to calm and reset.

Progressive muscle relaxation (systematically tensing and releasing muscles from head to toe) can help to reduce physical tension and reorient the nervous system. Finish with a slow, deep breath and a long exhale.

Reiki Therapy

Reiki therapy activates the parasympathetic nervous system response (rest, repair and digest) and helps to calm the mind and body. It is widely known for promoting stress reduction and relaxation and can greatly assist with improving sleep, energy, recovery and general well-being. Reiki can also be used safely alongside all traditional medications.

A 2022 study in the Journal of Holistic Nursing found that Reiki sessions significantly lowered anxiety and improved emotional regulation in grieving individuals, supporting its integration in complementary grief care.

During grief, Reiki can soften emotional constriction, particularly around the heart, shoulders, and solar plexus. It encourages gentle emotional release without reactivating trauma or requiring verbal processing. It helps to reduce physical tension, aches and pains and facilitates the release of heavy energy. It also promotes a state of calm alertness, clarity and embodied presence. Reiki is wonderfully supportive for assisting integration of grief experiences after talking therapy sessions.

Support Your Digestive System

Nutrition plays a vital role in supporting the body’s recovery from grief and anti-inflammatory, nutrient-dense foods form the cornerstone of a grief-supportive diet. Incorporate as many whole foods into your diet as possible and eat slowly and mindfully. The routine of preparing colourful, whole-food meals can support a sense of nurturing and emotional healing during grief.

A protein-rich breakfast can help to stabilise the nervous system and provides the body with slow-release fuel for the day ahead. One example is Greek yogurt parfait with organic berries, walnuts, and a drizzle of honey, or 2-3 eggs with wholemeal toast.

Mood-stabilising nutrients are crucial for emotional balance during grief. Foods high in B vitamins, particularly B6, B12, and folate, support the production of neurotransmitters that regulate mood. Whole grains, legumes, seeds and leafy greens are excellent sources of these nutrients. I take a high quality Multivitamin every day, which contains 24 bioactive vitamins and minerals that most of us are not fully getting from food. You can find it here.

Eat foods that are rich in omega-3 fatty acids, such as fatty fish, walnuts, and seeds, to help combat inflammation and support brain health.

Probiotic-rich foods like yogurt, kefir, and fermented vegetables support a healthy gut microbiome, which in turn can positively influence mood and immune function. Prebiotic foods such as garlic, onions, and asparagus feed beneficial gut bacteria.

A 2019 study in Molecular Psychiatry found that a Mediterranean-style diet rich in fruits, vegetables, and healthy fats was associated with a reduced risk of depression, highlighting the potential benefits of this eating pattern for grief support.

Sometimes the weight of grief can make everyday tasks feel impossible. Consider batch cooking meals and refrigerating or freezing portion-sized amounts to ensure you have access to regular, nourishing meals during low-energy periods.

If you are experiencing reduced appetite, smoothies with organic fruit, or nutrient-rich soups can help you to get the nutrients you need.

Try to avoid or limit processed foods and sugar that have a damaging effect on gut bacteria, energy and mood. For a healthy treat, dark chocolate (over 70%) provides rich amounts of beneficial plant compounds called flavanols, which support heart health, brain function, and overall well-being when consumed in moderation.

If you are grieving, understand that it is a full body experience – be kind and patient with yourself, as the physical impact of grief can take time to heal.

The information in the article is not a replacement for medical advice. If your physical symptoms feel severe, last a long time, or cause deep distress, speak with a healthcare provider.

Further Support

In my Holistic Grief Support sessions and coaching, I dive deeper into practical tools and guidance to support your body and mind during your unique grief healing journey, with the option of incorporating Reiki and other healing modalities. If you would like to find out more about the sessions that I offer, you are welcome to book a free consultation.