Overcoming grief is a process and it will not happen overnight.
Grief and loneliness can sometimes be so painful that they can actually manifest into physical pain. Recent research reveals that grief and loneliness can cause inflammation and increase the risk of pain, headaches, sleep problems, and strokes. Grief and loneliness can also increase the risk of premature mortality.
We often perceive grief or loneliness as a thing of the mind, but it is actually intricately connected to the brain and body. That explains how loneliness or grieving can impact our physical health and when left unaddressed they can even manifest into serious diseases.
A study found that people with elevated grief had 17 percent higher levels of bodily inflammation. Inflammation is the root cause of most major diseases ranging from diabetes to cancer.
How does your brain process grief?
Experts say that our brain perceives traumatic losses as a threat to survival. The grieving process triggers the fight-or-flight defense mechanism in our body. This results in increased levels of cortisol in the body.
When this continues over time, it can cause changes in memory, behavior, sleep, and internal body functions. Elevated stress for a long time can also affect the immune system and negatively impact your cardiovascular health. It can also lead to cognitive decline and increase the risk of memory issues.
What happens to your body while grieving?
Grieving and loneliness not only affect your brain chemistry but also cause physical changes in your body.
A study found that grief can increase a person’s risk of a heart attack. Takotsubo cardiomyopathy commonly referred to as ‘the broken heart syndrome is caused by a disruption in the pumping of blood. This can cause chest pain and shortness of breath and mimic a heart attack.
Grieving and loneliness can also impair the immune system and make one more susceptible to diseases. Other common symptoms of grief are back pain, joint pain, headaches, stiffness, and muscular pains.
Digestive issues are also very common in people suffering from grief or loneliness. Loss of appetite, binge eating, nausea, and irritable bowel syndrome are some of the common complaints.
Sleep disruption and fatigue are also common in people experiencing grief and frustration. This can further lead to a range of other issues, ranging from tiredness to headaches to more.
How do overcome grief and loneliness naturally?
Grief and loneliness are natural human emotions but it’s very crucial to address them in the right way. As I already mentioned above, ignoring these emotions or suppressing grief can result in a range of issues. So, here in unveil a few expert-approved tips to overcome grief and loneliness naturally.
Tips for overcoming grief and loneliness
1. Be compassionate to yourself
Whether it’s the loss of a loved one or a heartbreak in love, giving yourself the time and space to grieve is very important. Moving on too early can mean ignoring the wound and leaving it open to metastasizing over time. So, be compassionate to yourself and process the pain, anger, loneliness, or guilt.
Self-compassion means treating yourself with love and respect without judging your thoughts. Practicing mindfulness and self-kindness can also help in your healing process. Whether you are a professional or a homemaker, make sure to take out some time of your schedule for self-care.
2. Take care of yourself
While processing grief or loneliness, it is very common to ignore your physical health. But this in turn can further impact your mental health negatively. Take good care of your body, eat a healthy diet, and make an effort to look and feel good. Also, don’t forget to take care of your hydration.
You can also join a meditation club, a yoga club, or a book club. Going out with friends or planning a long-awaited vacation can also help process your grief and move toward a fresh start. Do things that make you feel motivated and find people who can inspire you to walk through this tough time.
3. Go for a walk
Research shows that spending just 2 hours a week outdoors can significantly improve your mental health. You can also try forest bathing which is spending quality time amidst nature. It is proven to improve your mental health and increase your happiness quotient.
Further, studies found that walking improves the levels of serotonin in your brain, which is a happy hormone. It improves your mood, fights back stress, and brings a host of physical benefits. It can further lower the risks of depression, heart disease, blood pressure, and pain!
4. Read self-help books and listen to podcasts
Different people have different ways to process grief. While for some talking it out can help, for some taking the time to read and retrospect can work wonders. Reading self-help books gives you the hope that there are other people who have gone through similar experiences and come out stronger.
Listening to podcasts can also bring you much-needed comfort. You can also tune into comedy shows and light-hearted movies to lighten your mood. However, make sure to limit your screen time as an excess of it can have a negative effect.
5. Find a strong support system
Studies reveal that having a strong social support system can help improve your mental health. It also has a direct effect on reduced risk of diseases and improved life expectancy in elderlies.
However, it is important to steer clear of the toxic people in your life and find people who are positive and can help bring out the best in you. You can also join a support group.
6. Seek professional help
Sometimes the grief or loneliness can be very deep-rooted. In such cases, you might need the help of an expert to come out of the darkness. Whether it is your feeling of sadness, guilt, or just some complicated and undefinable feelings, an expert can help you heal.
You can also try online therapy or personal sessions with a professional. Just one or two sessions can help you feel a lot better. But remember, it might take more than a few sessions to process your feelings and get on a fresh start.
Things to do
- Turn towards your faith. Research reveals the health benefits of praying which include better mental health and improved speed of healing.
- Try meditation every day for 20 minutes as it helps in clearing your thoughts and calming your stress.
- Be patient and trust the process. It might take time but know that you are healing.
- Take a break from your work and focus on your mental health.
- Join a gym or a yoga class. Make sure to exercise at least 3 days a week.
Things you should not do
- Do not rush into a rebound relationship. This is always a bad idea.
- Avoid being too critical of yourself.
- Recognize your triggers and avoid those situations.
- Do not suppress your emotions. Cry and let emotional catharsis help you heal.
- Avoid making big decisions like a change in job or relationship when you are going through pain.
Overcoming Grief – Your Takeaway!
Grief and loneliness are very much a part of our life. There is no house on this earth whose soil hasn’t soaked some tears. So, if you or someone you know is going through such a phase, then being patient and gentle is the best way to be. Let the grief process, before it passes, make you a stronger, better, and kinder person.
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4 comments
Thanks for the healing hand sir. Most required
you are welcome
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