Does Grief Cause Anxiety?

When I lost my father at age 10, my life was never the same and nor should it have been. Not only did my since of safety and security completely vanish but it also began a period of instability for my family.

I was an adventurous child, friendly, talked a lot, and involved in many different sports and activities. I was fearless and wild. After my father died, I remember my mother’s reaction when she learned that he had died and because of her emotional and physical response I began to fear that she was harmed in some way. That was my first experience with anxiety. It wouldn’t be my last.

Walking up to the casket at my father’s viewing, caused anxiety and the sudden realization that people do die before they are 100 years old.

Suddenly going to school and worrying that other kids were staring at me, suddenly wondering if they knew that my father died, if they knew all the things happening at home.

I then began having intrusive images in my mind about people dying, worrying other loved ones would die, and worrying that I would die.

So, when you ask, does grief cause anxiety? The simple answer is Yes, it does.

The longer, more in depth answer is that grief and anxiety are closely linked, and research shows that grief can indeed trigger or exacerbate anxiety. This connection stems from the profound emotional distress and uncertainty that loss brings, which can manifest in physical, cognitive, and emotional symptoms.

Here are some key insights on how grief can lead to anxiety:

1. Emotional Overload

Grief after losing a loved one can be an intense emotional experience, overwhelming the body and mind. Not only is the loss difficult, and then some of us are asked to prepare and plan for a funeral, take care of the loved one’s belongings, and end their financial responsibilities. This emotional overload can lead to heightened anxiety as individuals struggle to process their emotions. The fear of facing life without the deceased can trigger feelings of worry, helplessness, and a lack of control.

2. Uncertainty and Fear

Loss often introduces a sense of uncertainty about the future, which can contribute to anxiety. The fear of additional loss, the unknowns about how life will continue, and even concerns about one’s own mortality may come to the forefront. Anxiety tends to thrive in these moments of uncertainty.

3. Physical and Somatic Symptoms

Grief and anxiety share similar physical symptoms such as chest pain, shortness of breath, palpitations, and a general sense of panic. These physical sensations can create a feedback loop, where physical distress feeds into emotional distress, and vice versa, leading to prolonged anxiety.

4. Existential Crisis

Grief, especially after significant losses, can trigger existential questions about life, meaning, and purpose. These deep questions can bring about an increased sense of anxiety, especially if the individual feels lost or without direction.

5. Complicated or Traumatic Grief

While many people experience some level of anxiety in the grieving process, others may develop what’s known as complicated grief or traumatic grief. This involves the way in which the loved one died. If the loved one died suddenly and traumatically, such as a murder, a person can be left with intrusive images, intense anger and a sense for a need of justice, especially if the perpetrator is on trial and the family must attend the trial. This interferes with day-to-day life and increases the risk of anxiety disorders, including generalized anxiety and panic disorders. Other ways grief can become complicated or traumatic is having watched the loved one die or take their last breath. Many people reported nightmares and intrusive memories or images of their loved ones, causing severe anxiety.

6. Triggers in Daily Life

Everyday reminders of the deceased can trigger anxiety. Certain dates, places, or objects can serve as grief triggers, leading to sudden bouts of anxiety as the individual is reminded of their loss.

7. Social Withdrawal and Isolation

As in my story above, many of us worry about how we are being perceived while we are grieving. We wonder if others are judging us and our grief process and judging our loved one due to the nature of their death. Many grieving individuals withdraw socially, avoiding others and isolating themselves. This can contribute to anxiety, as loneliness and a lack of social support tend to exacerbate feelings of fear and unease.

8. Anxiety About Coping

People grieving often develop anxiety around their own ability to cope with the loss. They may question whether they’ll ever feel normal again or fear that the grief will last forever. This can manifest as a form of anticipatory anxiety, where people worry about how they’ll handle future emotions or situations.

9. Vulnerability to Mental Health Conditions

Grief often increases vulnerability to mental health conditions like anxiety, particularly in individuals who have pre-existing mental health issues. According to the National Institute of Mental Health, grief can act as a trigger for those already predisposed to anxiety or depression.

Coping Mechanisms for Grief-Related Anxiety:

• Mindfulness and Meditation: Practicing mindfulness and engaging in deep-breathing exercises can help alleviate anxiety by grounding individuals in the present moment.

• Talk Therapy: Engaging in therapy, such as Cognitive Behavioral Therapy (CBT) or Grief Counseling, helps people process their grief and reduce anxiety by providing coping tools. EMDR therapy can assist with the traumatic images and experiences from the loss.

• Support Groups: Connecting with others who have experienced similar losses can help normalize feelings of anxiety and provide a sense of community.

• Medication: In some cases, medication such as anti-anxiety drugs or antidepressants may be prescribed to help manage symptoms of anxiety during the grieving process.

• Exercise and Movement: Physical activities like walking, yoga, or other forms of exercise can reduce anxiety by promoting the release of endorphins, which elevate mood.