Grief Reaction

Grief is the feeling we all have when we lose someone or something that has been important in our life. Grief is an unavoidable and normal reaction to this loss. It starts with recognizing a loss and continues until that loss is eventually accepted. Grief can last from days to years. The amount of time depends on different things. These include how close the person was to you, the events around the death, and how much support you have through the grief process. Symptoms can be both physical and emotional.

Physical reactions to grief include:

• Loss of appetite or overeating.
• Changes in weight.
• Trouble getting to sleep or staying asleep.
• Hair loss.
• Upset stomach, indigestion, heart burn, belly pain, cramping, diarrhea.
• A sense of trouble breathing.
• Trembling or shakiness.

Emotional reactions to grief include:

• Sadness.
• Anxiety.
• Feeling depressed or helpless.
• Finding it hard to concentrate.
• Withdrawal from those around you.
• Loss of interest in your normal life and work.

Here are some suggestions to care for yourself at home:

• Allow yourself to feel the pain of your loss. For some, this can be a key part of healing grief. Talk about your pain with others who understand. Share good memories that involve the person, pet, or possession you lost.
• Take time for yourself. Make it a point to do things that you enjoy. This might be gardening, listening to music, walking in nature, or going to a movie.
• Try to eat a variety of healthy foods. These include protein foods, dairy, vegetables, fruits, healthy fats, and whole grains. Get some exercise at least 3 times a week for 30 minutes. Even mild or moderate exercise like a brisk walk can help you feel better. Get plenty of sleep.
• Don't use alcohol or drugs to cover your emotional pain. This only slows down the emotional healing process.
• Don't isolate yourself from others. Have daily contact with family or friends. Talk about your loss to those closest to you.
• For more support, meet with your faith leader, a counselor or therapist, or your doctor. They can help you find ways to cope with your loss.
• Consider joining a grief support group. Ask your doctor for information on how to find one in your area.
• Be aware that birthdays or anniversaries, as well as holidays, can trigger feelings of grief.
• If you have been prescribed a medicine to help with your symptoms, take it only as directed. Don't use it with alcohol. Don't take more or less than prescribed. Don't share it with others.
• Respect your feelings and your self-care needs. Friends or family members may try to be helpful. But they may tell you how you should feel or what you should do. Sometimes this advice can cause more stress than comfort. Say no thank you when you need to.

Follow up with your doctor, or as advised.

If you are in a crisis or have thoughts of suicide or self-harm, call or text 988 right away. This is the 988 Suicide & Crisis Lifeline. You will be connected to a trained counselor you can talk to. There's also an online chat option. You can also call Lifeline at 800-273-TALK (800-273-8255). The 988 Lifeline is free and available 24/7.

Call or text 988 or call 911 if:

• You have trouble breathing.
• You feel very confused.
• You are very drowsy or have trouble waking up.
• You faint or lose consciousness.
• You have a rapid heart rate.
• You have a seizure.
• You have new chest pain that gets worse, lasts longer, or spreads into your shoulder, arm, neck, jaw, or back.
• You have serious thoughts of hurting someone else.

Contact your doctor right away if:

• Your symptoms get worse.
• You're not eating or sleeping for 3 days in a row.
• You feel extreme depression, fear, anxiety, or anger toward yourself or others.
• You feel like you're out of control.
• You feel that you may try to harm yourself.
• Your family or friends are worried about your behavior and ask you to get help.