Grieving's typical course includes feelings of anxiety as an expected element.
Grief is a natural response to loss, but it can sometimes develop into prolonged grief disorder (PGD), a condition characterised by sorrow and painful emotions lasting for more than a year and an inability to accept the loss. This article aims to provide insights into PGD, its connection with anxiety, and strategies for managing both during this challenging time.
Unresolved grief can lead to PGD, which may include symptoms of anxiety. A 2017 study revealed a possible link between anxiety and PGD, with people with anxiety having a 12% increased chance of developing symptoms of PGD. In the same study, individuals who experienced PGD (extended mourning) showed an increased probability of suffering from an anxiety disorder, particularly those with heightened vulnerability or stress factors.
PGD may manifest in various ways, including symptoms of anxiety. Not feeling in control may lead to signs of anxiety during grief. Grounding techniques and learning specific techniques to calm down quickly can help manage these feelings. Integrated grief, the process of accepting and integrating the emotional pain of a loss, may involve a diminishing of anxiety symptoms over time.
The five stages of grief – denial, anger, bargaining, depression, and acceptance – can also be a breeding ground for anxiety. Anxiety could develop in some of these stages. Acute grief, the period of intense emotion immediately following a loss, may also include symptoms of anxiety.
In addition to these emotional aspects, grief can have physical effects similar to those of anxiety. These may include dizziness, muscular tension, stomach upset, racing heart, chest tightening, nausea and vomiting, shortness of breath, weakness and lethargy, difficulty sleeping, shaking, tunnel vision, and increased levels of the stress hormone cortisol.
Social isolation may affect mood and lead to anxiety symptoms, so consider connecting with trusted loved ones from time to time, even if virtually. Self-care, such as getting enough sleep, focusing on nutrient-dense diets, engaging in physical activity, and practicing relaxation techniques, can help decrease the chance of experiencing anxiety symptoms during grief.
Anticipatory grief, grieving before experiencing the loss, often leads to anxiety due to fear of the impending loss. Disenfranchised grief, a loss that may not be recognised as significant in your culture, can also cause anxiety due to lack of validation.
If you're in crisis, resources are available. In the United States, you can call or text the 988 Suicide and Crisis Lifeline, chat with professionals at Lifeline Chat, text "HOME" to the Crisis Text Line, or check out Befrienders Worldwide or Suicide Stop if you're not in the United States and need to find your country’s crisis hotline.
Therapy can offer a safe space to express feelings and learn coping skills to manage emotions during grief and anxiety. There are many types of therapy to choose from and many ways to find a therapist. If you call an emergency number like 911, ask the operator to send someone trained in mental health, like Crisis Intervention Training (CIT) officers.
In conclusion, while grief and anxiety can be overwhelming, understanding their connection and employing strategies to manage both can lead to a path towards healing.
