Written by: Autumn Walsh (She/Her) MSW, LSW, CCTS
Grief is a profound emotional response to loss, particularly the death of a loved one. It is a multifaceted process that influences not only emotional well-being but also physical brain chemistry. Understanding how grief alters the brain can offer insight into why some individuals experience lasting changes after significant loss.
The Brain and Grief
When a person experiences grief, the brain undergoes various biochemical changes. Notably, the stress response system is activated, leading to increased levels of cortisol, a hormone associated with stress. Elevated cortisol levels can negatively impact the hippocampus, which plays a crucial role in memory and emotional regulation (McEwen, 1999). Additionally, the amygdala, which is involved in emotional processing, becomes more reactive. This heightened reactivity can lead to intense feelings of anxiety and sadness, making it challenging for individuals to cope effectively with their loss (Phelps, 2006).
Neurotransmitters such as serotonin and dopamine are also influenced by grief. Serotonin, associated with mood regulation, often declines during grief, contributing to feelings of depression and hopelessness. Similarly, dopamine, which plays a role in reward and pleasure, can decrease, resulting in diminished interest in previously enjoyable activities (Cohen et al., 2020). This neurotransmitter imbalance exemplifies how grief can lead to clinical depression or complicated grief in some individuals.
Long-Term Effects of Grief on Brain Chemistry
The effects of grief are not limited to the initial stages of mourning. Research indicates that prolonged grief, often characterized by persistent yearning for the deceased or difficulty moving on, can lead to long-term changes in brain function and structure. A study by Norris et al. (2019) found that individuals with complicated grief showed brain patterns similar to those of individuals with PTSD, including heightened activity in the amygdala and reduced connectivity in the prefrontal cortex. These changes can hinder emotional regulation, leading to chronic distress and an inability to process emotions effectively.
Moreover, grief can lead to changes in health behaviors that exacerbate these neurological changes. Individuals grieving a significant loss may adopt unhealthy practices, such as poor diet, lack of exercise, or substance abuse, which can further impact brain chemistry and overall health (Chida & Steptoe, 2009). As this cycle continues, the individual finds it increasingly difficult to recover and reintegrate into daily life.
Navigating Grief in a Healthy Way
While grief can induce significant changes in the brain, there are several strategies that individuals can employ to navigate the grieving process healthily:
Seeking Support
Connecting with friends, family, or support groups can provide emotional relief and help individuals process their feelings. Research indicates that social support can mitigate the adverse effects of stress on the brain (Taylor, 2006).
Engaging in Therapy
Professional help, such as grief counseling or therapy, can guide individuals through their grief journey. Cognitive-behavioral therapy (CBT) has proven effective in helping individuals regain control over their thoughts and emotions (Hofmann et al., 2012).
Practicing Mindfulness
Mindfulness techniques, including meditation and deep-breathing exercises, can help reduce stress and promote emotional regulation. A study by Goyal et al. (2014) showed that mindfulness practices can improve psychological well-being and decrease symptoms of anxiety and depression.
Physical Activity
Regular exercise has been shown to enhance mood and reduce symptoms of anxiety and depression by increasing serotonin and dopamine levels in the brain (Mikkelsen et al., 2017). Engaging in physical activity can also serve as a healthy distraction from grief. Exercise can encompass a range of body movements, including Yoga Therapy.
Establishing Routines
Keeping a structured daily routine can provide a sense of normalcy and stability during tumultuous emotional times. Routine encourages a level of predictability that can be comforting amid chaos.
Allowing Time for Grief
Lastly, it is crucial to grant oneself permission to grieve fully. Grief is a personal journey, and individual experiences will vary. Understanding that the grieving process does not have a definitive timeline can alleviate feelings of inadequacy or frustration.
Grief is a powerful emotional experience that profoundly affects brain chemistry and function. Understanding these changes can foster compassion towards oneself or others navigating grief. While the effects may be long-lasting, adopting healthy coping strategies can lead to resilience and eventual healing.
If you or someone you know is experiencing grief and think therapy could be helpful make an appointment with one of our therapists by emailing info@elementspgh.com or calling 412-336-8832.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
References
Chida, Y., & Steptoe, A. (2009). The association of anger and hostility with the cardiovascular response to psychological stress: A meta-analytic review. Journal of Epidemiology and Community Health, 63(4), 264–271.
Cohen, J. D., et al. (2020). Neurochemistry of Grief: A new perspective. Neuropsychobiology, 79(1), 39-48.
Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Meta-Analysis. Cognitive Therapy and Research, 36(5), 427-440.
McEwen, B. S. (1999). Stress and Health: Neuroendocrine Function and the Effects of Stress on Health. Health Psychology, 18(5), 609-619.
Mikkelsen, K., et al. (2017). The benefits of physical activity for mental health and quality of life. Br J Sports Med, 51(14), 1084-1085.
Norris, R. A., et al. (2019). Complicated Grief: Brain Mechanisms, Clinical Features, and Treatment. American Journal of Psychiatry, 176(3), 183-189.
Phelps, E. A. (2006). The contribution of the amygdala to affective information processing. Current Directions in Psychological Science, 15(6), 340-344.
