Traditionally, emotional experiences have been largely viewed as completely separate from one’s physical sensations. Clearly, there are some ailments that are entirely physical in nature, such as a broken bone. But, there are some medical concerns that can be linked to stress, anxiety, and additional mental health issues.
The mind-body connection is a powerful force. In a perfect world, the mind and body would always be allies who work together in harmony, but the reality of the situation may not be as clear or perfect. In actuality, the mind and body can sometimes work against each other and the relationship between the two can turn into a confusing one.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Understanding the Mind-Body Connection
Neuroscientists have studied the link between the mind and body, and have proven its existence. The body houses the mind, and the mind has the ability to control the body.
Certain thought patterns, viewpoints, and mindsets can negatively affect your biological functioning. Physical health can impact the mind, and vice versa. When you think positively, you can reduce physical stress. On the other hand, when you think negatively and engage in negative self-talk, you can decrease your physical health. If you struggle with negative self-talk, check out our blog “Cognitive Behavioral Therapy (CBT) for Negative Self-Talk.”
How we care for our bodies, from engaging in regular exercise to eating well-balanced meals and sleeping well, all impact our mental health. You can think of the mind-body connection as a two-way relationship with each the body and the mind having the same ability to impact one another.
An example of the mind-body connection in action can be stress. When your brain perceives a threat, your fight-or-flight response is activated. Your fight-or-flight response is a physiological reaction that occurs as a response to a perceived harmful event, attack, or even threat to your survival. This is an involuntary response that you have in your mind and body when you feel threatened.
An exposure to stress can cause physical reactions, such as a fast heartbeat, elevated cortisol levels, and faster breathing. If you have prolonged, chronic stress, you may experience additional physical issues, like stomach problems, hypertension, and a weakened immune system.
If you are a child, teen, or young adult, your fight-or-flight mode may be triggered more easily compared to adults and senior citizens because your brain is not fully formed yet.
Luckily, there are physical relaxation techniques that you can learn from a licensed stress therapist to help lessen the mental stress you are experiencing, further showcasing the link between the mind and the body.
For more information, read “Everything You Need To Know About Stress Management Therapy.”
The Complexities of the Mind-Body Connection
The mind-body connection plays a big role in how you experience anxiety.
For example, let us consider that you are under a strict deadline for work. No matter how long you work, it feels like you are barely making a dent in the project. Perhaps you start to get a headache or a stomachache, your muscles tighten up, you feel tired, and so on.
Now, let us look at a reverse example. If you have recently been diagnosed with a chronic disease, it is expected to feel excess stress or concern, even leading to depression and anxiety.
When you are happy and excited, think about how your body feels. It is likely that you feel lighter and more energized. When you are feeling good it is almost as if you are magically experiencing less stress in your life and enhanced contentment.
For additional information, our blog “3 Ways to Manage Your Physical Anxiety Symptoms” is a must-read.
Your good mood and good physical health can be used in a loop to positively impact one another. Studies have proven that, if you have a positive outlook, you are more likely to enjoy better health, tolerate pain better, and recover faster from an injury or illness.
The brain and body are connected through neural pathways that send signals back and forth to one another. The brain creates chemicals that impact the physical body. For instance, we can take endorphins as an example which is basically a natural painkiller, lessening discomfort and increasing pleasure and relaxation.
Even when no danger is present, fear, stress, and worry can trick your body into entering into fight-or-flight mode. This natural response to physical, worldly threats can cause fast changes within your body, like a fast heartbeat, fast breathing, and an influx of hormones (e.g., adrenaline to prepare the body to deal with the perceived danger).
A positive outlook can contribute to many positive physical health advantages, like:
Better sleep
Healthier blood sugar levels
Lowered blood pressure
Longer life
Better heart health
Better recovery from illness
Healthier body weight
Scientists do not know the exact extent to which mental health impacts the physical body, and vice versa, but we do know that it is important.
How Can The Mind-Body Connection Become Damaged?
Life transitions and life experiences can damage the mind-body connection. As we discussed previously, stress can cause an imbalance amongst the mind and body. Prolonged time periods of stress can lead to enhanced cortisol levels, impacting both your physical and mental health.
Trauma is another trigger of an unhealthy mind-body connection. Physical or emotional trauma can cause this disconnect. Traumatic experiences can lead to certain conditions, like Post-Traumatic Stress Disorder or PTSD, where your mind’s response to stress can cause unwanted physical symptoms. Check out our previous blog “Everything You Need To Know About CBT for PTSD.”
Childhood trauma can also impact your mind-body connection. Childhood trauma can affect your mind-body link even years after the traumatic event(s) occurred since it is such an uprooting of your sense of safety and stability as a child or teen. For more information, read “How Childhood Trauma Can Cause Anxiety, Depression, & PTSD.”
Persistent negative thoughts and beliefs have the ability to affect your physical health. Constant worry or anxiety can trigger physical issues, like headaches or issues sleeping. Perhaps you are someone who struggles with health anxiety- you may convince yourself that a harmless headache is indicative of a serious brain tumor. If you struggle with this, read our blog “3 Ways to Overcome Health Anxiety.”
A generally unhealthy lifestyle can also weaken your mind-body connection.
Here are some habits indicative of an unhealthy lifestyle:
Poor diet
Lack of exercise
Inadequate sleep
These factors negatively impact physical and mental health, causing a vicious cycle.
How Can I Restore A Healthy Mind-Body Connection?
There are many mind-body treatments that can help restore your mind-body connection. A disconnect between your mind and body can sometimes feel shocking. You may feel sad. You may feel betrayed, like your body is purposefully working against you. Or, you may become numb to the experience- feeling as if you are watching yourself struggle from someone else’s point of view.
Oftentimes, you may find that both your mind and body need a release from the prolonged tension you have been experiencing. If the body does not find a release as well, you will be stuck in a continuous fight-or-flight loop.
As a result, there are many types of treatment you can use to best suit your needs.
Cognitive Behavioral Therapy (CBT) for Stress and Anxiety
At Anchor Therapy, we offer CBT counseling for stress and anxiety. Our CBT therapists will teach you how to redirect your thoughts, emotions, and behaviors to mitigate the chronic physical pain you have been experiencing.
For example, let us say that you are experiencing high stress levels, resulting in a stomach ache. Instead of thinking, “Oh no. My stomach is starting to hurt again”, you can think “I have successfully handled stress before and I can do it again.”
Here are the benefits of working with a CBT counselor for restoring your mind-body connection:
A holistic approach
Improved self-efficacy
Long-term benefits
Promoting mindfulness
Addressing physical symptoms
Pinpointing negative thought patterns
Managing stress and anxiety
2. Meditation for Stress and Anxiety Reduction
Meditation triggers a relaxation response within your body, and gives you a moment to pause and lessen the perception of the pain you are experiencing.
There are many forms of meditation you can utilize, such as:
Mindfulness meditation
Loving-kindness meditation
Transcendental meditation
Guided meditation
Body scan meditation
Movement-based meditation (e.g., yoga)
Breath awareness meditation
For more information, read “How Meditation Can Lead to Stress Reduction.”
3. Mindfulness-Based Cognitive Therapy (MBCT) for Stress and Anxiety
MBCT therapy at Anchor Therapy works to restore the mind-body connection through mindfulness practices. Mindfulness practices will help you cultivate present-moment awareness of your thoughts so you can simply observe your thoughts, feelings, and bodily sensations with zero judgment attached. Therefore, you gain the ability to delve into your physical sensations and emotional patterns.
MBCT also helps you break negative thought patterns that lead to stress, anxiety, and depression. A mindfulness practice will make you more aware of these thoughts which, in turn, allows you to respond to them with greater clarity and self-compassion.
In MBCT counseling for the mind-body connection, you will also:
Increase your ability to regulate your emotions (Check out our blog “How to Regulate Your Emotions” for more guidance)
Improve your body awareness
Lessen stress and anxiety
Promote self-compassion
Build resilience
4. Relaxation Routines and/or Techniques
Relaxation comes in many forms. For some people it may look like snuggling up on the couch with a good book and a hot cup of tea. For others, it may look like going to the gym and squeezing in a hard workout session.
The key to engaging in relaxation is figuring out what is relaxing to you which may take some trial and error. For example, many people largely view doing a face mask or taking a bubble bath as optimal forms of self-care and relaxation, but this may not resonate for you. Perhaps doing a face mask even feels like a chore for you.
Once you find out what you enjoy doing, you can make it a point to engage in it regularly and make it a part of your regular schedule. For more information, check out our blog “The 8 Forms of Self-Care and How You Can Practice Them.”
Relaxation techniques, like progressive muscle relaxation, can help you lessen the perception of your pain levels. To practice progressive muscle relaxation, you can start with your facial muscles and work your way down your body. You tighten each muscle group for 20 to 30 seconds then release. As the muscles relax, you can think about the release of tension you are experiencing which provides a sense of relaxation.
5. Deep Breathing Exercises
During times of pain and distress, breaths are shallow and quick. When you direct your attention back towards your breath to take deep breaths, you can quiet your mind and induce relaxation.
Here is a deep breathing exercise that you can try:
Find a comfortable place to sit or lie with no distractions.
Close your eyes.
Begin by taking a slow, deep breath and inhaling for a count of four.
Hold your breath for a count of four.
Breath out your mouth for a count of four.
Hold your breath for a count of four.
Repeat this box breathing exercise for several minutes.
We live in a high-stress world where a lot of things are being thrown our way which have the ability to negatively impact our mind-body connection. Mental health concerns, such as anxiety, depression, and trauma, can worsen the link between your mind and your body.
Working yourself to points of exhaustion, not eating enough or eating too much, not getting an adequate amount of sleep, and not exercising are all examples of lifestyle components that can trigger a disconnect between your mind and your body.
Certain health conditions or chronic pain can also play a role in the mental anguish and physical discomfort you may be feeling.
Luckily, there are many mind-body connection treatment options available if you are struggling. Speaking with a health professional, from your primary care doctor to a licensed mental health counselor, is a great place to start your healing journey.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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