Grief and Anxiety: Coping After Loss
If you've been feeling anxious after losing someone close to you, please know that you're not alone. It's common to experience anxiety when you're grieving. We get it, and we're here to hopefully shed some light on what's happening. If you're feeling anxious after bereavement, you're not alone. Anxiety is a very normal reaction to the loss of a loved one.
In this post, we'll cover a few things:
What anxiety and grief can feel like
How to tell if it's more than grief-related anxiety
Some helpful ways to cope with anxiety after you've lost someone you love
What do grief and anxiety even feel like?
Maybe you're wondering if what you're feeling is "normal" grief or if anxiety has taken hold. Let's walk through some of the signs of both.
What anxiety looks like:
Anxiety can show up in so many different ways. Here are some things people often tell us they experience when they're struggling with anxiety:
Constant Worry: Do you find yourself lying awake at night, replaying every little thing that happened during the day? Are you always worried about what might happen down the road? Even the "what ifs" feel scary.
Trouble Focusing: Is your mind constantly racing? Do you find it hard to concentrate on even simple tasks? That foggy brain feeling is a big sign of anxiety.
Body Tension: Do you catch yourself clenching your jaw, wringing your hands, or tensing up your shoulders without even realizing it? Anxiety often shows up as physical tension in the body.
Sleep Troubles: When your mind is racing, it can be so hard to wind down and get a good night's sleep. Tossing and turning? That's often anxiety.
Restlessness: Do your friends or family ever point out that you're always fidgeting, tapping your feet, or bouncing your legs? These little movements can be outward signs of inner anxiety.
Snappiness: When you're feeling anxious and on edge, it can feel like anything can set you off. Little things that normally wouldn't bother you might suddenly make you irritable.
Anxiety is a tricky thing, and it looks different for everyone. If any of this resonates with you, talking to one of our anxiety therapists can really help sort things out.
What grief feels like:
Grief can bring on a whole range of emotions, including:
Anxiety: Anxiety and grief often go hand-in-hand, so don't be surprised if you're experiencing some of those anxious feelings we just talked about.
Anger: Losing someone you love, especially if it felt too soon, can bring on a lot of anger. It might feel unfair, and you might find yourself feeling angrier than you ever have before.
Hopelessness or Despair: Grief can be overwhelming, and it's easy to feel like things will never get better. That sense of hopelessness is a common part of the grieving process.
Apathy: When you're dealing with such a big loss, it can feel like nothing else matters. You might feel helpless or like you just don't care about things you used to.
Loneliness: It's common for people who are grieving to withdraw and feel like no one truly understands what they're going through. That feeling of being alone in your pain can be tough.
Low Energy: Grief can be incredibly draining. You might find yourself sleeping way more or way less than usual, feeling constantly tired, or just sighing a lot.
These are just some of the ways grief can affect us. Everyone's experience with grief is unique, and there can be so many other physical, emotional, and even spiritual effects. Talking it through with a therapist can help you understand what you're feeling.
Is it complicated grief, or is it an anxiety thing?
Grief is a normal human experience, but sometimes it can stick around for a really long time and make it hard to function day-to-day. When grief is that intense and prolonged, it might be what's called a complicated grief disorder.
Generally, grief is considered "normal" when you start to accept the loss, adjust to your new reality, and find ways to move forward with your life. There's no set timeline for this, but if you're still really struggling years after a loss, it might be a good idea to connect with a therapist who specializes in grief.
As we mentioned, grief and anxiety often hang out together. So, if you're dealing with complicated grief or disenfranchised grief, chances are anxiety is part of the picture too.
On the flip side, maybe your intense grief has started to ease up, but the anxious feelings just won't go away. In that case, you might have an anxiety disorder.
But remember, you might not fit neatly into either of these categories, and that's okay. It's always best to chat with a mental health professional before jumping to any conclusions about what you're experiencing. An online therapist or someone local can offer a clearer picture.
Okay, so how do I even deal with this anxiety after losing someone?
Anxiety can be really tough to live with, but the good news is that there are definitely ways to manage it. Here at Highland Park Holistic Therapy, our approach is all about looking at the whole of you—your mind, your spirit, and your body. We find that this integrative way of looking at things can be really helpful.
Here are some things that can make a difference when you're coping with anxiety:
Talk to a Therapist: Therapy can be one of the most powerful tools for understanding and managing both your anxiety and your grief. An anxiety therapist in Los Angeles, CA, can provide you with personalized support and strategies.
Get Moving: Whether it's a walk during your lunch break, a yoga class, a jog, or whatever feels good to you—moving your body helps release tension and gives you a boost of those feel-good hormones.
Connect with Someone: Just talking through your thoughts and feelings with someone you trust can help clear your head and ease some of that stress.
Try Meditation: Even just a few minutes of quiet breathing each day can make a big difference. Deep breathing and meditation are effective for lowering anxiety levels.
Prioritize Sleep: It can be a struggle when you're anxious, but try your best to get enough sleep. Maybe cutting back on caffeine or trying some calming meditation before bed can help.
Eat Well: Nourishing your body with healthy foods helps balance your hormones and keeps your energy levels steady, which can have a positive impact on your mood.
Journal Your Thoughts: Sometimes just getting everything out on paper can help you process your feelings and make problems feel a little less overwhelming.
All of these things can help ease anxiety and improve your overall well-being. While they won't magically take away the grief, they can make it a little easier to cope with day-to-day life.
Thinking About Talking to Someone?
reach therapist in Los Angeles to help you navigate grief and anxiety, please don't hesitate to reach out to us. We would be honored to walk alongside you during this challenging time, even from the comfort of your own home.