From: hubermanlab
Grief, a natural emotion that is universally experienced yet still mystifying to many, involves a deep feeling of loss that can be both emotional and logical. In the Huberman Lab Podcast, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, delves into the neuroscience and psychology behind grief, providing insights into how the brain and body navigate this complex process.
Understanding Grief
Grief arises from the loss of someone or something significant, such as a person, pet, or meaningful object. It can vary in intensity and duration depending on the closeness of the relationship lost. An essential aspect of grief is the profound attachment to the lost entity, which is interwoven with memories and experiences shared with them.
The Dimensions of Grief
Huberman explains that grief is intertwined with three main dimensions that our brains map in relation to significant others:
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Space: This dimension involves the physical closeness or distance of the individual or object we have lost. Our brains possess “place cells” that become active when we enter familiar locations associated with the person or object, and “proximity cells” that engage when we approach these locations [01:08:00], [01:05:37].
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Time: Temporal aspects of the relationship, such as the last interaction or the expectation of future interactions, play a significant role. Our brains maintain a “time map” mapping these details.
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Closeness: This emotional dimension involves attachment, representing the qualitative bond between the individual and the bereaved.
These dimensions are tightly interwoven, and loss disrupts the balance, leading to disorientation and a need for remapping the attachment in one’s mental and emotional landscape [00:24:02].
Grief as a Motivational State
Contrary to traditional beliefs that associate grief solely with sadness, modern science views it as a motivational state involving both yearning and desire. According to research, brain areas related to motivation and craving (e.g., the nucleus accumbens) are notably activated during grief, indicative of the desire to regain the lost connection [00:23:35]. Understanding dopamines role in motivation and satisfaction can provide more insight into such cravings understanding_dopamines_role_in_motivation_and_satisfaction.
The Role of Neuroplasticity
Grieving is similar to other forms of psychological adaptation and requires neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. Emotion-focused exercises and conscious efforts to reframe one’s mental map of the lost connection can promote adaptive grieving [00:02:09].
Factors Influencing Grieving Patterns
Biological and Chemical Factors
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Oxytocin: Known as the “bonding hormone,” higher levels or receptor sensitivity of oxytocin can intensify the grieving experience, as individuals with a robust oxytocin system tend to form intense bonds and experience deeper yearning in grief oxytocins_role_in_social_interactions [01:15:47].
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Catecholamines: Elevated levels of adrenaline (epinephrine) and other catecholamines are associated with complicated grief, potentially affecting one’s capacity to benefit from psychotherapy [01:23:15]. The role of hormones and their effects on perception and behavior is further explained in hormones_and_their_effects_on_perception_and_behavior.
Psychological and Environmental Factors
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Vagal Tone: Individuals with higher vagal tone, reflecting better autonomic nervous system regulation, might navigate the grieving process more adaptively. Practices that enhance vagal tone, such as specific breathing exercises, can be beneficial breathing_techniques_and_heart_rate_regulation [01:34:00].
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Sleep and Circadian Rhythms: Proper sleep and cortisol regulation significantly impact emotional and cognitive resilience, aiding in navigating the complexity of grief the role of sleep in learning and memory [01:44:00].
Tools for Navigating Grief
Huberman suggests dedicating regular periods for “rational grieving,” consciously anchoring to the memory of the attachment while acknowledging the changed reality. This involves balancing emotional experiences of attachment with a mindful disengagement from counterfactual thinking or persistent past memories [01:56:00].
Moreover, enhancing bodily functions through adequate sleep, balanced cortisol levels, and regular light exposure can bolster one’s capacity to cope and adapt through grief.
In summary, understanding the neuroscience and psychology of grief provides essential insights into managing what is often a profoundly challenging human experience. Through a structured approach involving neuroplasticity, emotional awareness, and lifestyle optimization, individuals can navigate the grief process more adaptively and healthily.