Coping with Grief and Anxiety: Tips for Taking Care of your Body and Mind

Losing someone or something we love deeply—a person, a relationship, a stage of life—is an experience that shakes us to the core. Grief doesn't just live in the heart: it also resides in the body, the mind, and the skin. It becomes a new, and sometimes disconcerting, way of being in the world.

We often feel anxious, tired, confused—as if the air were heavier or the days were too long. In reality, all of this is part of the natural adaptation process our brain goes through. Because yes: grief is also a biological experience.

When the brain goes into mourning

Mary-Frances O'Connor, a grief neuroscientist and author of The Grieving Brain , explains that the brain needs time to "relearn" life without that loved one . Even though the heart already knows something has changed, the mind still expects to see that person, experience that routine, receive that message.

This creates a mismatch between the emotional and cognitive. This is why you may experience:

●       A floating anxiety with no clear cause.

●       Persistent fatigue , even after sleeping.

●       Brain fog and difficulty concentrating.

●       A feeling of unreality , as if the world had become alien.

These symptoms aren't signs that you're "doing your grief wrong." They're signs that you're experiencing it deeply. Your body is processing the absence.

 

Grief and anxiety: when loss tightens the chest

During this transition, anxiety is very common. Grief can awaken old fears, insecurities, or a feeling of losing control.
Anxiety, in this context, isn't an enemy: it's an alarm system activated by love. That's why you don't need to "fight" it. Instead, you need to accompany yourself with tenderness .

Option B , by Adam Grant, invites us not to compare grief or rush the process . Each person grieves in their own way. The key is to find small ways to sustain ourselves day by day.

 

The body is also grieving: listen to it with love

The body speaks when words fail. And in grief, its language becomes even more eloquent:

●       Shortness of breath

●       Muscle pain or tension in the chest

●       Changes in appetite

●       Insomnia or excessive sleep

Listening to your body doesn't mean solving everything immediately. It means creating small rituals that offer safety, repetition, and support .

✨ Go for a walk at the same time
✨ Drink a warm infusion every night
✨ Breathe deeply with one hand on your chest
✨ Write down what you can't say out loud

These actions are not trivial. They are gentle medicine for a heart still beating amidst the rubble.

Restorative practices for grieving

Here are some practices inspired by the science of grief and somatic self-care:

1. Conscious breathing with emotional validation

Sit in a quiet place. Inhale deeply, exhale slowly. As you breathe, repeat to yourself:

“This is painful… and yet, I’m here.”

This helps calm the nervous system and validate your experience.

2. Smooth movement without expectation

The grieving body doesn't need demands. It needs compassionate movement. Stretch, walk aimlessly, put on some soft music, and let your body express what it feels.

3. Grief Diary

Write three things each night:

●       What I felt today.

●       How deeply strange.

●       What a small relief I found (even if it was minimal).

This doesn’t “cure” the pain, but it gives it shape and space.

 

Love doesn't end with loss

According to Mary-Frances O'Connor, one of the reasons grief is so persistent is because the emotional bond remains , even when the physical presence is gone. And that's not a mistake. It's a sign of how much we've loved.

Grief, then, is not the breaking of love, but its transformation . We learn to love from absence, from memory, from the tenderness of silence.

 

Small natural supports for the anxious body

Although the focus isn't on "solving" grief, there are gentle remedies that can support your physical and emotional balance. One of them is CBD , a natural compound with no psychoactive effects that helps reduce anxiety, relax the body, and improve sleep.

Some options you can delicately explore:

●       Zenrelief Roll-On : for application to areas of tension such as the neck or chest.

●       CBDZen sublingual oil : ideal for moments of insomnia or emotional overload.

●       Relaxing infusions or warm baths with essential oils.

Choose what feels loving and respectful to you. Not as a quick fix, but as a caress to your nervous system.

In summary…

Grief is the echo of the love that still resonates within you. And although you can't avoid the pain, you can accompany yourself with tenderness, calm, and respect . Your body is doing the best it can. Your mind is reconfiguring a new map. And your heart... keeps beating, even if it hurts sometimes.

“It's not about stopping loving, but about learning to live with a love that has changed form.”
— Mary-Frances O'Connor ✨

 

Frequently Asked Questions:

1. Is it normal to feel anxiety during grief?

Yes, completely. Grief not only generates sadness, it can also cause anxiety, insomnia, confusion, or fear. The body and brain are in the process of adapting to a loss, which can activate the alert system. Feeling anxious is a human reaction, not a sign of weakness.

2. How long does mourning last?

There's no "correct" length of time. Each person grieves differently. Some people feel relief within months, while others need years to process the loss. The key is to give yourself permission to feel, without pressuring yourself to "get over it."

3. What can I do if I feel overwhelmed by grief?

Seeking support is an act of self-care, not failure. You can speak with a specialized therapist, participate in support groups, or explore practices like mindfulness, journaling, or conscious movement. There are also natural tools, like CBD, that can help you gently calm your nervous system.

4. Why do I feel guilty about moments of relief or happiness?

It's very common. Sometimes we think that being well is a betrayal of the love we feel. But as Mary-Frances O'Connor says, love doesn't go away with loss. Feeling moments of peace or joy doesn't erase your pain; it simply indicates that you are integrating the absence into your life. That, too, is love.

 

Sources consulted

●       O'Connor, M. F. (2022). The Grieving Brain: The Surprising Science of How We Learn from Love and Loss . HarperOne.

●       O'Connor, M.F., et al. (2019). Neurobiology of Grief . Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 4(1), 7–9.

●       Grant, A. & Sandberg, S. (2017). Option B: Facing Adversity, Building Resilience, and Finding Joy . Knopf.

●       Tolle, E. (2008). The Power of Now . Gaia Editions.