by Mila McManus, MD
Most often, when our society talks about health, the focus is on the body. People come to our medical practice for help with various body parts, including skin, liver, kidneys, lungs, heart, stomach, intestines, and gallbladders. Or maybe they come to get help with their biology and chemistry, such as cholesterol, blood pressure, nutrient deficiencies, and insulin levels. When medical providers focus solely on the body, however, we overlook the inseparable connection between the body and the mind. Mental health is integral and essential to physical health. We cannot change one without the other, nor can we treat one without treating the other. The mind-body connection is inseparable.
Like physical health, mental health is a fundamental aspect of overall wellness. If we are serious about creating a healthier society, then mental well-being is foundational to it, not an optional add-on or bonus feature. While we often discuss the mind and body as if they were separate entities, they are, in fact, interdependent. They work together as a single system, constantly exchanging information between them and being fully interdependent on each other.
Stress, anxiety, depression – these are not just emotions. They trigger real physiological responses in the body, ranging from disrupting sleep and altering body temperature to weakening the immune system and instigating pain. Chronic negative emotions have been linked to all sorts of health problems, including high blood pressure, heart disease, cancer, and immune dysfunction. We know that stimulating the vagus nerve, which regulates internal organ functions such as digestion and heart rate, may alleviate depression and anxiety. Research clearly shows that people who exercise their bodies regularly report a more positive outlook on life and less depression. In fact, exercise has proven more effective in the treatment of depression than anti-depressants.
If we are going to take mental health seriously, then not only do we want to react and treat past trauma and current stress, anxiety, and depression, but we must also take a preventative, proactive approach to nurturing good mental health. When we adopt a proactive perspective and take daily steps to build mental resilience, we also boost our physical health. Here are four simple ways to build mental resilience every day.
- Be curious about how your brain handles stress, emotions, and decision-making. Observe yourself and journal or witness what you do under stress, with emotions, and in decision-making. Do a little homework to learn what science knows about the mind so that you can understand how yours works. Here’s an example of a recent study.
- Manage stress, knowing that not all stress is bad. Stress is a part of life, a practical reality, and it can help you to grow. When we take on a new challenge, learn something new, or push ourselves outside of our comfort zone, we experience healthy, life-giving stress. We can’t and shouldn’t want to eliminate it. Distress, on the other hand, when it becomes chronic, wreaks havoc on mental and physical health. We may need to take steps to eliminate distress wherever possible. We can find effective ways to manage stress through movement, talking it out, setting boundaries, and practicing mindfulness, which are just a few ways to live well with healthy stress.
- Cultivate an authentic positivity. Psychological research indicates that genuine emotions, such as gratitude, hope, optimism, peace, and playfulness, can have a profoundly positive impact on health and overall well-being. By the way, researchers also found fake positivity does not improve wellbeing. Create space for your positivity to grow in authentic ways, finding joy in small rituals or meaningful projects. Practice gratitude and surround yourself with people and environments that support your mental and physical well-being.
- Exercise and movement are critical to good mental health. Physical movement releases endorphins that help regulate mood, reduce stress, and calm the nervous system. We hold our hardest experiences and feelings in both the mind and the body, so it makes sense that modalities that tap into the mind-body connections are most successful in healing mental wounds. Yoga, walking your dog, dancing, lifting weights, and even creative arts and drawing allow the brain to process emotional, visual, physiological, and sensory experiences that were felt at the time of a past event.
When it comes to your health, the mind and body are not competitors; they’re teammates. They are inseparable. Caring for both gives you the best shot at staying healthy, resilient, and whole.
References:
https://ampsychfdn.org/mind-body-health-connection
https://drhyman.com/blogs/content/mind-body-techniques-for-healing-trauma?_pos=2&_sid=816549740&_ss=r