We’ve all grieved the loss of loved ones, or we will someday. But grief doesn’t arrive only through death or a devastating diagnosis. We also grieve lost relationships, lost futures, lost versions of ourselves. And when disasters happen, we grieve collectively for our communities and for our world.
Grief is more than just an emotion. It’s a full-body, whole-brain experience. And it affects our mental health in profound ways.
When we’re grieving, levels of cortisol and other stress hormones are elevated. Serotonin and dopamine may be dysregulated. This is why grief is often coupled with fatigue, difficulty concentrating, and a loss of interest in things that used to bring joy.
Acute grief can effectively shut down the brain’s prefrontal cortex, affecting our ability to plan and make decisions. The amygdala, which is the brain’s alarm system, may stay activated, and we can become hypervigilant or shut down entirely. Both are examples of the nervous system trying to protect us from overwhelming pain.
“Grief brain” also includes forgetfulness, confusion, and trouble following conversations. But you’re not losing your mind; your brain is redirecting enormous resources toward processing your loss.
We All Grieve Differently
Not everyone experiences grief the same way. Some of this is temperament. In my psychiatry practice, I find it helpful to think about three basic nervous-system types.
Some people are naturally more activated — they tend toward anxiety, restlessness, racing thoughts. For them, grief often shows up as agitation, insomnia, and an inability to settle.
Others have a calmer baseline, but they become rigid or stuck when stressed. Their grief might look like withdrawal and difficulty adapting to the new reality. They may get caught in repetitive thoughts about their loss.
Still others are naturally more sluggish. These types tend toward low energy and can easily slip into depression. For them, grief can feel like being underwater, and the world feels slowed down and muffled.
None of these responses is better or worse. But knowing your own tendency can help you choose the strategies that best support your system rather than fight against it.
Support Without Suppressing
When it comes to protecting your mental health, the goal isn’t to get over grief quickly. It’s to support yourself so you can move through it without it completely depleting your resilience. These approaches can help all nervous-system types.
- Protect your sleep. When grieving, you need rest. Keep a consistent bedtime. Limit screen time in the evening. If you’re prone to lying awake with racing thoughts, get up and do something soothing — make tea, read a comforting book, sit quietly. Then try again.
- Nourish your nervous system. Omega-3 fatty acids from fish oil help support brain function and mood regulation. B vitamins, especially their methylated forms, help your body manage stress. Magnesium can ease the physical tension that grief creates. These nutrients aren’t quick fixes, but they provide building blocks for your depleted system. (See “8 Key Supplements to Boost Your Mental Health — Naturally” for more natural remedies to support your well-being.)
- Move your body gently. You don’t need intense workouts when you’re already drained, but do try to keep moving so grief doesn’t get stuck in your body. Walking, gentle yoga, or simple stretching can help move that stagnant energy through. Discover how physical movement can help you navigate grief in “Mourning Movement,” and find a seated grief flow.
- Create boundaries for your grief. This might sound strange, but you can’t actively grieve all the time. Set aside time daily to intentionally feel and process — maybe 20 minutes in the morning to journal or just be with the sadness. Then gently redirect your attention to the tasks of the day. This isn’t avoidance; it’s giving yourself permission to not be consumed.
- Let others in, even a little. Isolation makes everything harder. Yet connecting with others doesn’t have to mean explaining yourself or accepting unwanted advice. Let someone sit quietly with you or bring you food. Let a friend or family member know you’re struggling. Grief is not meant to be processed alone.
- Savor what remains. Take in a beautiful sunset, your child’s laugh, a good cup of coffee. Let yourself notice them without guilt. This isn’t about toxic positivity. These moments of sweetness don’t diminish your loss. They sustain you through it.
This article originally appeared as “Grief and Mental Health” in the November/December 2026 issue of Experience Life.
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