An Introduction to the Mind Body Connection
A significant part of my day to day practice with clients is conducting psychoeducation around the mind-body connection. For many of my clients, our session time is the first time they have heard of the concept. If you find yourself to be in a similar position, don’t worry! This post will break down the scientific backing for this perspective as well as how you can begin a practice that cultivates awareness of your own connection between mind and body.Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Giving a definition of the mind body connection in simplistic terms: our emotional well being and physical health are intimately intertwined. Some common examples of this phenomenon are chemical imbalances creating behavioral or cognitive symptoms of depression or those who have dealt with a significant loss experiencing ‘broken heart syndrome’ where there are physical pains in their chest. In short, the way we feel mentally can be informed by our physical states and vice versa.
Taking a historical approach, we can see that many cultures already have practices in place that center around checking in with the body as a means to cultivate mental wellness. Yoga originated in India as a means of connecting the body to the mind and spirit. Meditation originated is also thought to have originated in places like India, China, and Egypt. Food has been historically used to heal in Korea, China, and Japan: the list of examples can go on. All of this to say, the concept of connecting mind and body has been around for centuries but is still relatively new to many folks who are starting a journey to better their wellness.
The importance of creating an awareness
In thinking about how to better conceptualize what the mind body connection might look like when it is applied, the beginning steps are centered on creating an awareness. Most people would say that they are aware of their bodies in terms of how it interacts with the space around them. We avoid running into objects that are in our path, move our limbs in the appropriate manner when navigating our daily lives, and give the other people around us a certain amount of space. Taking this a step further, the awareness we can have of our bodies in space can also be applied to the ways our bodies react to the way we feel.
In creating a mindset that allows you to begin connecting your body and emotions, you may ask yourself: When my emotions are in a heightened state, how does my body feel? Where in my body is there tension? Are there certain physical states that are an uncomfortable part of my daily life? These are all examples of how to begin creating an awareness of how states of feeling have a physical impact on the body and a good place to start in building your practice.
Reframing to get into your body
Let’s say that you’re someone who is already pretty aware of the state your body is in during your day to day, what’s next? Following an awareness of how your body feels comes the work of getting into your body and releasing the leftover tension from a previous event. In short, life events or significant emotional experiences can ‘live’ in our bodies if not cycled out.
This may sound strange at first until we take a look at some of the research available. Many first responders (police, firefighters, EMTs, etc.) live with high blood pressure due to the natural reaction of our bodies in an emergency to activate our adrenal gland. Veterans who are living with PTSD experience many physical symptoms such as tics, sleep disturbances, and mood swings. The body states seen in these populations are due to their lived experiences while in the line of duty and the emotions associated with them.
Granted, these examples are more on the extreme side. However, the same principles can apply to more everyday examples. Have you ever experienced a car accident? Have you ever lost a loved one? Been incredibly disappointed or let down by a partner? Do you remember any significant physical states accompanying these events? Did you feel ‘off’ for a few days or weeks afterwards even though the event itself had passed?
Two clinicians that pioneered this type of therapeutic work, who are pillars in their fields respectively, are Bessel van der Kolk and Peter Levine. Van der Kolk’s book The Body Keeps the Score is a seminal piece of literature on the mechanisms of how traumatic live events are stored within our brains and bodies. I recommend this book to everyone who is beginning a journey on becoming better connected with their bodies with the attached disclaimer that some of the content might be incredibly challenging to read.
Additionally Peter Levine, the developer of Somatic Experiencing, has developed an evidence based fully body oriented approach to treating trauma and stress disorders over the past fifty years. His work, primarily with combat veterans has yielded incredible results where his clients feel at home in their bodies again.
So with all of that being said: we've touched on the roots of the mind-body connection in ancient cultures, the importance of creating an awareness of your body, the importance of working through life events through a body oriented perspective, and clinicians who have the years of experience to pass on essential knowledge. In my view, the best way to wrap this up would be to establish where are some good places to start!
Where you can start
I’m a list person, so a quick list of starting places is my typical go to when working on beginning a new practice!
Body centered self care
Whether it’s an at home spa treatment, cooking a delicious meal, or taking a hike in the woods: check in with what your body needs and create some self care around it in a way that feels attainable to you.
Tracking journal
A tracking journal can be a great way to establish how your mood, thoughts, and physical states looked over the week. Bonus points for attaching events that brought out a shift in any of the three listed above!
Beginning a meditation practice
Daily meditation is a mainline strategy to get in touch with your mind and body! Even taking five minutes to do some breathing can have a significant impact if practiced daily.
Incorporating daily movement
Take some time in your day to move! Whether it’s a walk, a bike ride, stretching, whatever you like. Movement can be an excellent way to get the ‘ick of the day’ off as I like to say.
