Support in times of grief

Feeling grief is a natural, emotional response which can affect anyone when they experience a loss. Losing a loved one to death, divorce or even to Dementia; losing a job or relocating to a new area leaving behind treasured friends, can result in feelings that are associated with grief. These emotions can range from shock, sadness, denial, anger, anxiety and depression. Some people can get caught in one emotion and find it hard to move on. There are some natural therapies which can help navigate the emotional rollercoaster associated with grief, help remove the knot from the stomach and aid in achieving a good-night's sleep. Whilst the feelings of loss may never go away, help is available to enable the move forward to acceptance and happiness.  

Feelings of grief are individual. Professionals put forth “grief stages”, which must be experienced for a person to be able to “move-on”, after a loss has occurred. Some say there are 5, some say 7 stages to grief which can occur at different times and over various lengths.

The objective here is to provide support through the emotions caused by grief.

Herbs and nutrients to help with symptoms associated with grief

Herbal and nutritional medicine can help support the body in times of stress. They do this by offering a calming effect, replete depleted energy, help with stress adaptation and sleep; and unravel the knot often felt in the stomach (the gut-brain connection). 

• In times of acute stress, it can feel like the stomach has tied itself in knots. We know the gut and the brain are connected through the Vagus Nerve. It is natural for our emotions to transfer to physical effects felt in the gut. Calming the mind will often release the knot in the stomach.

Nutrients for calming the body and mind

Vitamins and minerals are needed for a healthy stress response. Magnesium, B vitamins, vitamin C and zinc are vitamins and minerals needed in times of stress, and can quickly become depleted. These nutrients help with  metabolism and production of some neurotransmitters, especially the calming neurotransmitter - GABA.

• The stress response can cause magnesium to be excreted through urine adding to a further depletion of stores.
• Zinc is needed to help control the stress response, and levels may be low in people suffering with anxiety.
• A multivitamin and mineral can help to reduce the risk of nutritional deficiency when appetite is low.

Herbs for anxiety, irritibility and sleep. 

• Passiflora incarnata (Passion flower) offers anxiolytic effect without impairing cognitive function. It is an herb used in traditional medicine for tension, irritability, anxiety and insomnia.
• Scutellaria lateriflora (Skullcap) helps with anxiety and may help with sleep promotion.
• Ziziphus jujuba var spinosa (Zizyphus), along with magnolia, are herbs which modulate neurotransmitter function.
• Magnolia officinalis (Magnolia) offers calming and anti-anxiety effects.

Herbs for sleep 

Feelings of grief can cause sleep disturbances, making it harder to fall asleep and achieve a restful sleep. Sleep disturbances can worsen stress-related conditions. The following herbs can be effective in improving sleep quality and quantity.  

• Piper methysticum (Kava kava) is a natural treatment for anxiety and insomnia.
• Matricaria recutita (Chamomile) offers mild anxiolytic effects promoting relaxation.
• Passiflora incarnata (Passion flower) helps with insomnia.
• Valeriana officinalis (Valerian) helps with muscle relaxation and sleep promotion.

Herbs for depression

Feelings of grief will usually lessen over time, followed by acceptance, allowing the individual to move forward to happiness - in most cases. For some this process is harder and can be debilitating. Medical care should be sourced if this is the case. Herbal medicine which may be of help include:

Hypericum perforatum (St John’s Wort) works as an antidepressant, and is good for anxiety. It also offers a sedative action.

Avena sativa (Wild oats) works as an antidepressant and can help with melancholia, general debility and insomnia.

Stress adaptation

The body goes through a process when confronted with a stressful situation. The fight or flight response is often the first stage - increased heart rate, increased blood pressure and increased cortisol released from adrenals, signals the alarm. After the initial reaction the body begins recovery - to bring responses back to normal. When stress continues for an extended period of time, the body goes through changes as it tries to adapt. Extended periods of stress can result in physical, emotional and mental exhaustion. The following herbs help the body adapt to stress. 

• Rehmannia glutinosa (Rehmannia) is a traditional herb used for nervous tension in times of chronic stress.
• Withania somnifera (Winter cherry) has been shown to reduce plasma cortisol levels by supporting adrenal gland function and protects against the negative effect of elevated cortisol. 

Energy repletion

Most herbs offer a number of different actions making them suitable for a variety of symptoms. Adaptogens help the body to adapt in times of stress. 

• Rhodiola rosea (Rhodiola) is a botanical adaptogen which offers antidepressant properties. Rhodiola can also help with energy and cognitive function.
• Panax quinquefolius (Korean ginseng) is a botanical adaptogen shown to aid in the restoration of energy and offers anxiolytic effects (helps with anxiety).
• Eleutherococcus senticosus (Siberian ginseng) another adaptogen which supports adrenal function. 

Inhalation and massage

Inhalation and massage, using essential oils, has been shown to be effective for symptoms of depression and may help with relaxation and stress relief. The aroma from essential oils stimulates receptor cells in the nasal passages, which send messages to areas of the brain responsible for memory, emotion and behaviour.

• Lavender oil offers antidepressant and sedative properties.
• German chamomile may reduce symptoms of anxiety and help with sleep.
• Bergamot oil can help reduce the severity of anxiety and depression, and may help with insomnia and digestive distress.
• Rose oil can help with anxiety and stress, enticing feelings of calmness.
• Ginger oil (Zingiber officinale) may reduce stress and anxiety, and also alleviate nausea and stomach upsets.

References

1. Grief Reaction https://pubmed.ncbi.nlm.nih.gov/29939609/
2. Grief: A Brief History of Research on How Body, Mind, and Brain Adapt https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6844541/
3. A Biopsychosocial Approach to Grief, Depression, and the Role of Emotional Regulation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389251/
4. Cautioning Health-Care Professionals -Bereaved Persons Are Misguided Through the Stages of Grief https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5375020/
5. Understanding grief and bereavement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5033290/
6. Sleep disturbances in bereavement: A systematic review https://www.sciencedirect.com/science/article/pii/S1087079220300745
7. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection https://pubmed.ncbi.nlm.nih.gov/27013349/
8. Herbal Medicine for Depression and Anxiety: A Systematic Review with Assessment of Potential Psycho-Oncologic Relevance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5938102/#R121
9. Rhodiola rosea L. as a putative botanical antidepressant https://pubmed.ncbi.nlm.nih.gov/27013349/
10. Herbal medicine for depression, anxiety and insomnia: A review of psychopharmacology and clinical evidence https://www.sciencedirect.com/science/article/pii/S0924977X1100071X?via%3Dihub
11. Herbal medicine for depression, anxiety and insomnia: A review of psychopharmacology and clinical evidence https://www.sciencedirect.com/science/article/pii/S0924977X1100071X?via%3Dihub
12. https://www.sciencedirect.com/topics/medicine-and-dentistry/scutellaria-lateriflora
13. https://www.sciencedirect.com/topics/medicine-and-dentistry/scutellaria-lateriflora
14. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/eleutherococcus-senticosus
15. The Effectiveness of Aromatherapy for Depressive Symptoms: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241490/
16. Therapeutic Effects of Phytochemicals and Medicinal Herbs on Depression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414506/
17. Effects of lavender on anxiety: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/pii/S0944711319303411
18. https://www.mayoclinic.org/diseases-conditions/complicated-grief/symptoms-causes/syc-20360374