Grief is more than just an emotional experience. It can affect nearly every system in the body, from the heart to the immune system to sleep patterns. Understanding these physical effects can help people recognize when they need support during one of life’s most challenging experiences.

The body’s stress response

When someone experiences grief, their body may go into fight-or-flight mode. Reminders of the lost loved one can trigger a stress response, causing cortisol levels to rise. 

“It’s probably the most intense emotional experience that somebody can have, but it’s also an intense physical experience, too,” says psychologist Allison Hahn, PsyD.

Grieving people commonly experience:

• Fatigue.
• Digestive problems.
• Appetite and weight changes.
• Headaches and migraines.
• Brain fog.
• Insomnia.
• A heavy feeling in the chest.
• Overall achiness throughout their body.

Heart health risks

Research shows grief can affect the cardiovascular system in significant ways. One study found that bereavement increased cardiovascular risk in the first 30 days after a loss.

“Grieving people are more likely to have a heart attack or stroke in the following days after a significant loss,” Dr. Hahn says. “It’s known as broken heart syndrome.”

While the immediate period after a loss poses the greatest risk, other physical symptoms like fatigue, achiness and headaches can continue for much longer.

Weakened immune system

Grief can also impact the body’s ability to fight off illness. Research shows that people who are grieving have lower immune system function. They also have higher levels of inflammatory markers in their bodies.

“That can increase the likelihood of illness or infection,” Dr. Hahn says.

Sleep disturbances

Sleep problems are among the most common physical effects of grief. Many grieving people struggle with racing thoughts and an inability to quiet their minds at bedtime.

Insomnia creates additional problems because it prevents the body from experiencing the restorative effects of sleep. This can lead to brain fog, poor coordination and changes in blood pressure. Some people experience the opposite problem and sleep too much, which can contribute to social isolation.

Individual experiences

The physical effects of grief vary from person to person. While one person might experience digestive issues, another might develop chronic pain or physical tension.

“Nobody experiences loss exactly like anybody else,” Dr. Hahn says. “We all grieve very differently.”

The acute period of grief typically lasts days to weeks. During this time, people often experience shock and denial. Most people can work through acute grief with support from family and friends.

Prolonged or complicated grief occurs when someone remains deeply depressed, isolated and unable to return to normal functioning. These individuals may struggle to get out of bed or engage with life.

“They’re not able to go back to their functioning self,” Dr. Hahn says. “And that person might need some professional help.”

Dr. Hahn emphasizes that grief never truly goes away, but its intensity should lessen over time. The outdated idea of five stages of grief can make people feel like they’re grieving incorrectly if they don’t follow a prescribed path.

When to seek help

There’s no wrong time to seek professional support for grief. Psychotherapy provides a space to process difficult feelings, especially when relationships were complicated or when other support isn’t available.

“If somebody is significantly depressed, they definitely need to seek professional help,” Dr. Hahn says.

Professional help is especially important when physical symptoms persist. The body can only stay in a heightened stress state for so long.

Self-care strategies

Taking care of physical health is crucial during grief. Dr. Hahn recommends acknowledging pain rather than suppressing it, as buried feelings tend to resurface later. Other helpful strategies include:

• Eating nutritious foods.
• Exercising.
• Resting when needed.

For sleep, Dr. Hahn suggests avoiding phones and computers before bed, limiting caffeine and skipping intense evening exercise. Journaling before bed can help clear the mind. If sleep doesn’t come after 20 minutes, she recommends getting up and doing something else rather than lying in bed frustrated.

Bereavement groups can also help. Many people initially resist group therapy but find comfort in the shared experience.

“There’s a universality in it that can help when you realize other people are experiencing some of the same things that you are,” Dr. Hahn says.

Living with grief

Triggers can arise at any time, even years after a loss. A familiar smell, location or anniversary can restart the physical stress response. This is completely normal.

“There will always be those reminders,” Dr. Hahn says. “But you can learn how to build coping skills around that.”

Some people channel their pain into creative outlets like artwork or writing. Therapy can help develop effective coping strategies for managing triggers. For most people, time and patience are key.

“Grief is not a static response, but a very dynamic process,” Dr. Hahn says. “It will never go away, but the intensity will lessen with time.”