Your Brain on Grief and Loss
by Claudia Micco - 865 words, 5-minute read
Grief and loss are experiences that can lead to depression, anxiety, and other emotional and physical problems. The feelings of sadness and despair are real and can be incredibly debilitating. Time stands still, almost dreamlike, and the pain can seem overwhelming.
While there is no one-size-fits-all solution for coping with grief and loss, several interventions, including exercise and diet, can help alleviate symptoms of depression and improve overall well-being. In addition, grief is a complex emotion affecting various brain parts and neurological functions.
Here are some ways grief can affect our brains and how we can cope during the healing process:
1. Amygdala: The amygdala is a part of the brain that processes emotional stimuli, including fear, anxiety, and grief. Studies have shown that the amygdala responds to grief-related stimuli, such as pictures of deceased loved ones. This activation can lead to increased levels of stress, anxiety and waves of up and down emotions we feel.
2. Prefrontal cortex: The prefrontal cortex is a part of the brain involved in decision-making, impulse control, and emotional regulation. Grief can impair the functioning of the prefrontal cortex, leading to difficulties with decision-making and impulse control. This can manifest as increased risk-taking behaviors or difficulty making important decisions.
3. Hippocampus: The hippocampus is a part of the brain linked to memory formation and retrieval. Grief can impact the functioning of the hippocampus, leading to difficulties with memory and concentration. This can manifest as forgetfulness or difficulty focusing on tasks we need to accomplish.
4. Neurotransmitters: Neurotransmitters are the chemical messengers in the brain that regulate our moods and emotions. Grief can lead to changes in neurotransmitter levels, including decreased serotonin levels and increased cortisol levels. These changes can contribute to symptoms of depression and anxiety.
5. Sleep: Grief can also impact our sleep. Many of us experiencing grief may have difficulty falling asleep, staying asleep, or experiencing restful sleep. In addition, our intrusive thoughts and rumination about our experience can be overwhelming, contributing to fatigue and exacerbating other symptoms of distress.
6. Exercise: Most people would think the last thing they want to do is exercise after a significant loss. However, exercise is an effective treatment for depression and anxiety and can be particularly helpful for those experiencing grief and loss and helps increase serotonin levels. Any type of movement will help. Some examples of exercise that can be helpful for grief and loss include walking, jogging, swimming, weight lifting, cycling, and yoga.
7. Diet: Many people lose their appetite or overindulge in processed food and alcohol while grieving due to the temporary impairment of the prefrontal cortex. However, a healthy diet can be essential in managing the symptoms of depression and anxiety we experience. Working toward a diet rich in fruits, vegetables, whole grains, and lean protein can help improve mood and overall well-being during this difficult time.
8. Therapy: Hypnosis and Cognitive-behavioral therapy (CBT) focus on changing negative thought patterns and behaviors. They are effective treatments for depression and anxiety and can be particularly helpful for individuals experiencing grief and loss. In both Hypnosis and CBT, the therapist works with the individual to identify negative thought patterns and develop coping strategies for grief to replace them with more positive, adaptive thoughts and behaviors.
9. Support groups: Talking about your feelings with someone you trust can help you process them and feel less alone. Support groups can provide a safe and supportive environment for individuals to share their experiences and feelings with others going through similar experiences. Create a support system and engage in activities that make you feel good, such as spending time with loved ones, being out in nature, pursuing hobbies, or practicing mindfulness or meditation.
10. Medications: It's ok to need extra support during a tragic loss. Antidepressant medications can be effective treatments for depression and anxiety and may be particularly helpful for individuals experiencing grief and loss. However, working with your healthcare provider to determine the proper medication and dosage and monitor for potential side effects is essential.
It is important to note that everyone's experience of grief and loss is unique, and what works for one person may not work for another. Ensure you're taking care of your physical health by getting enough sleep, eating well, engaging in physical activity, and seeking support.
Be patient, allow yourself to grieve in your own way and at your own pace.
Are you healing from a loss or interested in learning more about HypnoFitness? Then sign up with me for a complimentary 15-minute discovery session via Zoom.
Mahalo,
Claudia
References:
1. O'Connor, M. F., Wellisch, D. K., Stanton, A. L., Eisenberger, N. I., & Irwin, M. R. (2008). Craving love? Enduring grief activates the brain's reward center. NeuroImage, 42(2), 969-972.
2. O'Connor, M. F., Gündel, H., McRae, K., Lane, R. D., & Gross, J. J. (2007). State and trait negative affectivity and the detection of emotional stimuli. Emotion, 7(2), 446-455.
3. O'Connor, M. F., & Irwin, M. R. (2010). Links between behavioral factors and changes in the immune system: challenges and opportunities for psychoneuroimmunology. Brain, Behavior, and Immunity, 24(3), 423-427.
4. Complicated Grief: Risk Factors, Protective Factors, and Interventions.
Mason TM, Tofthagen CS, Buck HG. J Soc Work End Life Palliat Care. 2020 Apr-Jun;16(2):151-174.