Healing After Loss: A Holistic Approach to Grief at Inquire Within™ Behavioral Health

Grief is a universal experience, yet it is deeply personal and can touch every aspect of our lives—mind, body, and spirit. Whether you are mourning the loss of a loved one, a relationship, or a significant life change, grief can feel overwhelming, isolating, and even physically exhausting. At Inquire Within™ Behavioral Health, we believe in a holistic approach to grief that honors your unique journey, blending evidence-based therapies, nutritional and herbal support, lifestyle changes, and, when appropriate, medication. If you or a loved one is struggling with grief, contact us now—you are not alone.

Understanding Grief: Symptoms and When to Seek Help

Grief is a natural response to loss, but sometimes the pain persists or becomes so intense that it disrupts daily life. This may be a sign of prolonged grief disorder (PGD) or complicated grief (American Psychiatric Association, n.d.; Mayo Clinic, 2022; WebMD, 2024).

Common symptoms of grief and PGD include:

• Intense yearning or longing for the deceased
• Difficulty accepting the loss or disbelief about the death
• Avoidance of reminders of the loss
• Emotional numbness or detachment
• Persistent sorrow, anger, or bitterness
• Difficulty engaging in daily activities or planning for the future
• Feeling that life is meaningless or empty
• Intense loneliness or social withdrawal
• Trouble trusting others or forming new relationships
• Physical symptoms such as fatigue, sleep disturbances, changes in appetite, headaches, or digestive issues (American Psychiatric Association, n.d.; NHS, 2024; WebMD, 2024)

Grief can also manifest in stages—denial, anger, bargaining, depression, and acceptance—but everyone’s journey is unique and non-linear (NHS, 2024).

If your grief is severe, persistent, or accompanied by thoughts of self-harm, reach out for professional support.

Medications for Grief: How They Work

While grief is not an illness, certain medications can help manage symptoms, especially in cases of prolonged or complicated grief or when depression and anxiety are present.

Antidepressants

• Selective serotonin reuptake inhibitors (SSRIs) such as escitalopram and paroxetine have shown promise in reducing both depressive and grief-specific symptoms, especially when grief is accompanied by major depression (Simon et al., 2007; Zisook et al., 2001).
• Tricyclic antidepressants like nortriptyline may help with depressive symptoms, though their effect on grief intensity is more modest (Pasternak et al., 1991; Reynolds et al., 1999).
• Antidepressants can also help individuals engage more fully in therapy and reduce the risk of developing severe depression (Shear et al., 2006).

Naltrexone

• Early research suggests that naltrexone, an opioid receptor antagonist, may help reduce the intense yearning and craving for the deceased by modulating the brain’s reward pathway (Liebman et al., 2021). This medication is currently being studied as a novel treatment for PGD.

Beta Blockers and Aspirin

• Short-term use of low-dose beta blockers and aspirin may reduce the physiological stress response and lower the risk of “broken heart syndrome” (stress-induced heart problems) in acute bereavement, while also reducing anxiety and blood pressure (Tofler et al., 2020).

How they work: These medications help by balancing neurotransmitters, reducing physiological arousal, and supporting emotional regulation. Medication is most effective when combined with therapy and lifestyle changes.

Herbal Remedies and Supplements: Nurturing Mind and Body

Herbs and supplements can gently support the nervous system and emotional well-being during grief. While not a replacement for therapy, they can be a valuable part of holistic healing (Birks, 2025; Healthylife, 2014; Gottlieb, 2012).

Key herbs and supplements for grief:

• Lavender: Calms the nervous system, promotes restful sleep, and eases anxiety.
• Chamomile: Mild sedative that soothes tension, supports digestion, and helps with insomnia.
• Ashwagandha: An adaptogen that helps the body cope with stress, reduces anxiety, and restores energy.
• Lemon Balm: Calms the mind, reduces nervousness, and supports healthy digestion.
• St. John’s Wort: May help with mild to moderate depression by supporting serotonin levels (consult your provider before use, especially if taking other medications).
• Valerian Root: Promotes relaxation and improves sleep quality without causing drowsiness.
• Hawthorn: Traditionally used to support heart health and emotional healing.
• Passionflower: Calms racing thoughts and reduces anxiety, especially before sleep.
• Rhodiola: Supports neurotransmitter balance and resilience to stress (Birks, 2025; Healthylife, 2014; Gottlieb, 2012; Ecoversity, 2024).

How they work: These herbs and supplements act on the nervous system, help regulate stress hormones, and support neurotransmitter production, promoting calm and emotional balance. Always consult with a healthcare provider before starting any supplement, particularly if you are taking other medications.

Nourishing the Brain-Body Connection: Foods for Healing

Grief can disrupt appetite, digestion, and energy. Nutrition plays a vital role in supporting emotional and physical health during this time (Illumeapps, n.d.; AtaLoss, 2025; Piedmont, 2024).

Nutritional strategies for grief:

• Eat a rainbow: Include a variety of colorful fruits and vegetables for antioxidants, vitamins, and minerals that support mood and immune function.
• Lean proteins: Poultry, fish, legumes, and eggs provide amino acids for neurotransmitter production.
• Omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds, omega-3s support brain health and may reduce depression (Illumeapps, n.d.; Piedmont, 2024).
• Whole grains: Oats, brown rice, and quinoa provide steady energy and B vitamins for nervous system support.
• Comfort foods: Warm, easy-to-digest meals like soups, stews, and porridges can be soothing and nourishing (AtaLoss, 2025; Harry & David, 2024).
• Fermented foods: Yogurt, kefir, and sauerkraut support gut health, which is closely linked to mood.

How they work: These foods stabilize blood sugar, reduce inflammation, and provide the nutrients needed for healthy brain function and emotional resilience. Eating regular, balanced meals also helps regulate sleep and energy (Illumeapps, n.d.; AtaLoss, 2025).

Therapy: The Heart of Healing

Therapy is the cornerstone of holistic grief care, providing a safe space to process loss, learn coping skills, and find meaning (Bradley University, 2024; SonderMind, 2023).

Effective therapeutic approaches include:

• Cognitive Behavioral Therapy (CBT): Helps identify and reframe negative thought patterns, develop coping strategies, and process emotions (Bradley University, 2024; SonderMind, 2023).
• Acceptance and Commitment Therapy (ACT): Encourages acceptance of difficult emotions and commitment to meaningful action (Bradley University, 2024; SonderMind, 2023).
• Complicated Grief Therapy (CGT): Targets persistent, intense grief and helps individuals gradually confront and process their loss (SonderMind, 2023).
• Interpersonal Therapy (IPT): Focuses on improving relationships and social support.
• Mindfulness-Based Cognitive Therapy: Uses meditation and body awareness to promote present-moment focus and relaxation.
• Eye Movement Desensitization and Reprocessing (EMDR): Especially helpful for traumatic grief, EMDR helps process distressing memories and reduce their emotional impact (SonderMind, 2023).
• Establishing routines: Creating daily structure can help regulate emotions and soothe the nervous system (Bradley University, 2024).

How therapy helps: Therapy offers validation, support, and practical tools to navigate grief, reduce isolation, and foster hope. Research shows that combining therapy with medication and lifestyle changes leads to the best outcomes (Shear et al., 2006; SonderMind, 2023).

The Importance of Sleep Hygiene and Exercise

Sleep Hygiene

Sleep disturbances are common in grief and can worsen emotional distress (Sleep Foundation, 2023; Healthline, 2022). Up to 91% of people with complicated grief report sleep problems (Sleep Foundation, 2023).

Tips for better sleep:

• Keep a consistent sleep schedule, even on weekends.
• Create a calming bedtime routine (reading, gentle stretching, herbal tea).
• Limit screen time and bright lights before bed.
• Make your bedroom cool, dark, and quiet.
• Avoid caffeine and large meals late in the day.
• Seek professional help if sleep problems persist (Sleep Foundation, 2023; Healthline, 2022).

Why it matters: Quality sleep restores the nervous system, supports emotional regulation, and reduces the risk of developing complicated grief.

Exercise

Physical activity is a powerful tool for healing after loss. Exercise releases endorphins, reduces stress, improves sleep, and can provide a sense of control and accomplishment (The Gardens, n.d.; Healthline, 2022).

Recommendations:

• Aim for regular, moderate-intensity activity (walking, cycling, swimming, yoga).
• Start small—gentle stretching or short walks are beneficial.
• Exercise with others for social support.
• Mind-body practices like yoga or tai chi can be especially soothing (The Gardens, n.d.).

How it helps: Exercise boosts mood, relieves anxiety, and helps process emotions, making it easier to cope with grief.

Moving Forward with Compassion

Grief is a journey, not a destination. At Inquire Within™ Behavioral Health, we honor your unique path and offer holistic support—therapy, nutrition, herbal remedies, medication when needed, and lifestyle strategies—to help you heal and rebuild. If you or a loved one is struggling with grief, contact us now. Healing is possible, and you don’t have to walk this path alone.

References (APA Format)

American Psychiatric Association. (n.d.). Prolonged grief disorder. https://www.psychiatry.org/patients-families/prolonged-grief-disorder

AtaLoss. (2025, March 24). Nourish your body when you are grieving. https://www.ataloss.org/nourish-your-body-when-you-are-grieving

Birks, A. (2025, February 1). Using herbs to support grief: A nutritional perspective on healing. https://www.alisonbirks.com/using-herbs-to-support-grief-a-nutritional-perspective-on-healing

Bradley University. (2024, January 16). 5 key strategies for grief counseling. https://onlinedegrees.bradley.edu/blog/grief-counseling-strategies

Ecoversity. (2024, January 30). Healing in times of great change: Grief, loss, & herbs to support. https://www.ecoversity.org/blog/herbs-for-grief

Gottlieb, M. S. (2012). Nutritional, herbal and natural remedies for grief, stress and anxiety. https://www.getwellquick.com/storage/app/media/5b104b9466960_Nutritional_Herbal_and_Natural_Remedies_for_Grief_Stress_and_Anxiety_2012.pdf

Harry & David. (2024, August 30). Comfort food and grief. https://www.harryanddavid.com/articles/staying-connected/comfort-food-and-grief

Healthline. (2022, July 6). Coping with grief and can’t sleep? You’re not alone. https://www.healthline.com/health/grief-cant-sleep

Healthylife. (2014, May 7). Grief support with natural therapies. https://www.healthylife.com.au/learn/grief-support-with-natural-therapies

Illumeapps. (n.d.). Grief and nutrition: Nourishing your emotional well-being through diet. https://illumeapps.com/griefworks-blog/grief-and-nutrition-nourishing-your-emotional-well-being-through-diet/

Liebman, R. E., et al. (2021, February 1). Naltrexone treatment for prolonged grief disorder: Study protocol for a randomized, triple-blinded, placebo-controlled trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC7848251/

Mayo Clinic. (2022, December 13). Complicated grief: Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/complicated-grief/symptoms-causes/syc-20360374

NHS. (2024, November 12). Get help with grief after bereavement or loss. https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/grief-bereavement-loss/

Pasternak, R. E., et al. (1991). Nortriptyline for bereavement-related depression. [Journal reference].

Piedmont. (2024, March 5). Good-mood foods: What to eat for mental health. https://www.piedmont.org/living-real-change/good-mood-foods-what-to-eat-for-mental-health

Reynolds, C. F., et al. (1999). Nortriptyline and interpersonal therapy for bereavement-related depression. [Journal reference].

Shear, M. K., et al. (2006). Treatment of complicated grief: A randomized controlled trial. [Journal reference].

Simon, N. M., et al. (2007). Open-label trial of escitalopram for complicated grief. [Journal reference].

Sleep Foundation. (2023, December 22). Grief and its effect on sleep. https://www.sleepfoundation.org/mental-health/grief-and-sleep

SonderMind. (2023, July 24). 6 powerful grief therapy techniques. https://www.sondermind.com/resources/articles-and-content/grief-therapy-techniques/

The Gardens. (n.d.). Benefits of exercise on mental health when dealing with loss. https://www.thegardens.com/benefits-of-exercise-on-mental-health/

Tofler, G. H., et al. (2020, February 10). Common medication may lower risk of “broken heart” during bereavement. https://www.sydney.edu.au/news-opinion/news/2020/02/10/medication-may-lower-risk-of-broken-heart-during-bereavement.html

WebMD. (2024, February 20). What is prolonged grief disorder? https://www.webmd.com/mental-health/prolonged-grief-disorder

Zisook, S., et al. (2001). Bupropion SR in bereavement-related depression. [Journal reference].

This post is for informational purposes only and does not replace professional medical advice.