Anxiety is a stage of grief. After all, death makes everyone anxious. We experience sudden change and vulnerability. Death shatters our comfort zone and reminds us we are mortal. This can lead to what’s called “complicated grief.” As we navigate the stages of mourning, anxiety can get us stuck in the process. Before you know it, you can’t tell if you’re struggling with grief or an anxiety disorder.

Grief is inevitable. Anxiety is the most common mental health disorder. This means you will likely find yourself in such a struggle in your life. A good first step toward coping is self-education.

Symptoms of Anxiety

Anxiety disorders come in a few varieties. Some symptoms are virtually universal across the board. For example:

• Loss of concentration: You’ll have difficulty staying focused and often, your thoughts will feel as if they are racing and out of control.

• Restlessness: Do you tap your feet or bounce your leg or engage in any other kind of frequent fidgeting?

• Chronic worrying: It could be ruminating about the past. It could be dreading something in the future.

• Body aches and tension: Common areas of discomfort are the neck, shoulders, and jaw.

• Sleep issues: As you might imagine, all of the above can have a negative impact on your sleeping habits.

• Irritability: Anxiety can shorten your temper and reduce your patience.

Symptoms of Grief

Grief strikes each of us differently. But again, there are common signs and symptoms to watch for, e.g.

• Feeling hopeless: Nothing prepares you for loss. When it hits, you can lose any sense of hope or understanding.

• Loss of energy: Look out for general fatigue. You may also be sleeping far more than usual.

• Anger: You may feel like life is unfair or that others are to blame.

• Numbness and apathy: It’s hard to get motivated to do anything. Everything else feels unimportant compared to your mourning.

• Guilt: Perhaps you blame yourself. You may also feel guilty that you’re still here, while your loved one has passed on.

• Anxiety: Re-read the anxiety symptom list above

4 Healthy Steps for Coping with Anxiety After Your Loss

1. Self-Care

You will need mental and physical resiliency to endure this ordeal. A powerful step in that direction is a daily self-care regimen. Elements to include:

• Relaxation techniques like meditation

• Physical activity and exercise

• Regular sleep patterns

• Healthy eating choices

2. Self-Education

The more you know, the smoother the bereavement period. Do the work to learn about anxiety — its causes and how to manage it. It’s not your enemy but it can overwhelm you. Also, do some reading on grief and loss. Work toward an understanding of this unavoidable scenario.

3. Do Not Suppress Your Feelings

You must feel what you need to feel. Do not avoid emotions. Even if it’s scary or painful, grief must be processed.

4. Keep a Journal

A helpful method for processing grief is journaling. You can find clarity in the simple act of writing down your feelings. Keep track of your emotions and monitor your triggers. Your journal will also come in very handy during therapy sessions (see below).

You Do Not Have to Handle This Alone

Mourning can provoke strong feelings of loneliness. You may feel like no one understands. This can lead to social self-isolation. Contrary to such emotions, withdrawal is the last thing you need. Create a support system. Look into online bereavement groups. Best of all, talk to a therapist.

Regular counseling sessions can provide you with a safe space to process your grief and anxiety. Together, you and your therapist will find new approaches as you work to heal.

I am here to help. Please read more about anxiety treatment and reach out for a consultation soon.