Grief is often talked about as an emotional experience, but it can affect the body too. Fatigue, disrupted sleep, changes in appetite, aches and pains, or feeling constantly on edge can all be part of how grief is felt. 

In this Let’s Talk Grief article, Reece Clarke, Bereavement and End of Life Counsellor at Nottinghamshire Hospice, explores why grief can feel so physical and shares gentle ways to respond to your body with care. 

Grief can affect the body as well as the mind 

When people think of grief, most of us imagine sadness, tears, or a heavy heart. And that’s true – grief is deeply emotional, after all. But what’s less often talked about is how grief shows up in the body, even though it can feel visceral and unsettling.  

Some say it feels like they’re drowning, as though every breath is a struggle. Others experience headaches, nausea, or aches and pains in their arms and legs – as though they are carrying the weight of their grief. 

Why grief can cause physical symptoms 

Physical symptoms of grief can also be unpredictable. Your appetite may change dramatically, and fatigue can leave even simple tasks suddenly feeling overwhelming. You might feel stiff, notice your heart racing, or experience tingling sensations that appear out of nowhere.  

This is normal.  

These experiences aren’t signs that something is “wrong.” Grief is complex, and when we lose someone or something important, our nervous system reacts as though we are in danger. The same stress response that helps us fight or flee in threatening situations is triggered in grief, which can cause sleepless nights, low energy, and even strain on your immune system. 

Responding to grief with self-compassion 

In other words, these experiences are a very real reminder that grief is physical, too.  

It asks us to listen more closely to our bodies, recognising these sensations as part of the grieving process, rather than as a failing of the body or mind. While it may not take the pain away, it can make your experience more understandable – that feeling exhausted, tense, or unwell is a natural part of the journey. Knowing this, it becomes possible to respond to these feelings with compassion rather than criticism, frustration, or fear.  

You are human, and taking the time to care for yourself is a step toward healing. 

Small ways to care for yourself 

Even simple gestures can be surprisingly comforting. Gentle exercise and stretching can help relieve tension and reconnect you with your body. Grounding exercises can calm your system when it feels on high alert. Eating little and often, and sipping hot drinks, can help replenish your energy.  

Sharing what you’re feeling with someone you trust – a friend, family member, support group, or professional – can make things feel a little lighter. Allowing yourself to rest is another act of kindness, and one that doesn’t always come easily. 

Finding comfort in everyday routines 

Noticing which daily routines already bring a sense of calm or relief can also help you understand what you need as you move forward.  

For some, listening to music, journaling, or engaging in a creative hobby offers a gentle reprieve from the intensity of grief. Even mindful breathing exercises or stepping outside for fresh air can bring subtle but meaningful shifts in how you feel.  

These practices don’t erase the pain, but they can give your body and mind a chance to reset, reminding you that caring for yourself matters.  

Grief is a full-body experience 

As grief shifts and changes, your responses may too; all are valid, and each honours the depth of your loss.  

Grief touches every part of us – it is a full-body experience and recognising that can help you navigate it with greater patience, understanding, and care. 

Bereavement support from Nottinghamshire Hospice 

If this article has raised anything for you, or if you or someone you know is grieving, you don’t have to face it alone. Nottinghamshire Hospice offers free counselling and emotional support, including one-to-one sessions and peer support groups. Our team is here to help you find the support that feels right for you. 

Find out more about our FREE counselling and emotional support here or call us on 0115 962 1222.