Given that it’s close to Thanksgiving, I thought it would be a good time to talk about the mind-body connection. Thanksgiving is a time to stop so you can appreciate all the wonderful things in your life and be grateful for them. That right there is a huge piece with the mind and body connection. Let’s explore this, shall we?
Have you ever thought (pun intended! Ha!) about how your mind can help control how your body feels or handles something? If this is a new concept for you, it might seem a little woo-woo but hear me out. There is actually some solid evidence that your mind has a good amount of control over your body.
First, your brain is your control center, so of course it's going to have some input. It controls both voluntary and involuntary actions and functions. Breathing - that's your brain. Digestion - that's your brain too. Go for a walk - that's your brain moving your legs. Pat your head and rub your tummy - yep, that's your brain controlling that fun little circus.
Second, when we experience something, it triggers emotions. Those emotions include happiness, stress, love, fear, anger, etc. When different emotions are triggered, different chemicals are released into the body to help you get through that event. For example, when you hug someone (especially someone close to you... your significant other, a child, a parent, a close friend), you start to feel love, which will release oxytocin. It helps you feel secure and calm, which in turn brings on more connection. On the other hand, if you get cut off in traffic, your stress and anxiety most likely will skyrocket. When that happens, your body will release cortisol, or the stress hormone. This helps prepare your body for fight or flight.
If you are constantly stressed and anxious, guess what? It ain't good my friends. Long term effects of high cortisol can include fatigue, irritability, weight gain, and even issues like acne. Yikes! No thanks!
One of the ways to help reduce the stress response and bring feelings of calm that has been studied a good amount is meditation. It has been shown to reduce stress and anxiety, but it also has been shown to help improve other factors such as sleep. And sleep is a huge piece of healing. Here are some ideas for you. These can be done with or without guidance.
Deep breathing - try to make the out breathe a little longer than the in breath.
Progressive muscle relaxation - a guided meditation is great for this one, but not absolutely necessary. Start at the top of your head or bottom of your feet and work your way down or up.
Box breathing - breath in for 4, hold for 4, breathe out for 4, and hold for 4. Repeat.
Wim Hof - this one I recommend using guidance because initially it takes some time to really understand it. One big warning though.... do not do this while driving/operating heavy machinery or while in water because it is possible to pass out (which is okay as long as you are in a safe place). Lying down or sitting on a bed or the floor is best.
Focus - focus on something such as how your belly feels when you breathe in and breathe out.
Guided imagery - this one works best as a guided meditation. It could be imagining yourself at the beach or in the woods. Wherever your favorite place is will do!
Five senses - for this one close your eyes and then take a few moments to focus on each of your 5 senses. What do you hear? What do you taste? What do you feel? What do you smell? Then, open your eyes. What do you see? This gets you to focus on the moment. It’s also a great one to do outside!
Now remember this is about training your mind to be in the present moment. It does not - I repeat - it does not have to be perfect! It is not going to be perfect. Your mind is going to wander, and that's okay! Don't get mad at yourself; just say "I'm thinking again. Let's come back to my meditation." Some days are going to be easier than others, and that's okay too!
Not a fan of meditation? No problem! There are other ways. Here’s a list to get you started:
Practicing gratitude - let's start here since we are well into the season of gratitude. When you practice gratitude, it helps decrease stress and increase overall satisfaction with life. You can do this several different way - you can write it down (some either start or end their day by listing three things they are grateful for), you can sit for a moment and focus on what you are grateful for (a form of meditation), or you can talk about it with loved ones.
Grounding - go outside, take off your shoes, and let your bare feet touch the ground (preferably in grass or dirt).
Play/hobbies - this one is so underrated. As adults, we tend to forget play completely. We think it's just for kids. But I'm here to tell you that it's not just for kids! It's for everyone! And it's really important!
Stop and smell the roses - this, of course, doesn't have to just be about smelling roses (but it can be if that's what you love). The point is to take in the beauty of the world . Enjoy the moment you are in vs thinking about the past or the future.
Laughter - laughter releases endorphins or those "feel good" hormones. It is essential for social bonding.
Music - have you ever noticed how listening to music can either enhance or completely change your mood? This one has a huge list of benefits - reduces stress, improves sleep, releases dopamine, improves pain tolerance - too many to name them all. So, throw on your favorite tunes and have a dance party in your living room.
Posture - chin up and shoulder back vs chin down and shoulders hunched. These two postures send your body two completely different signals. The first tells your body that everything is safe, so we are good to go. The latter signals danger (i.e. you are protecting your throat and chest), so your body starts to move towards fight or flight. To help with this, try to look up towards the sky instead of down at the ground. Or, when you are looking at your phone, hold it out in front of you instead of down.
Hugging, kissing, and touching - ever heard of the 20 second hug or the 6 second kiss? This has actually been studied, and it shows that if you hug for 20 seconds or longer/kiss for 6 seconds or longer, then your body releases oxytocin. This is also essential for social bonding.
Yoga - this one is meditation in motion. You are moving your body and breath together.
Journaling - getting your thoughts and emotions out onto paper can really help release a lot of stress. This can really help regulate your emotions.
Mindset shifting - this one is easier said than done especially when you are just starting with it. Start to try to recognize a negative thought and replace it with a positive one. For example, your neighbor has put up and turned on their Christmas lights right after Halloween. Instead of getting super annoyed, take time to see the beauty in those lights. That's the point of them, right? (and yes, that example is a personal one).
Find a heart - this one is a personal favorite, and it can really help get you going in the right direction with mindset shifting. I can't take credit for this (heard it on the Mel Robins podcast) but take some time every day to find a heart shape (or two) somewhere. It can be a leaf, a cloud, a rock, anything! I even found one on the feathers of a little baby bird that we rescued. It starts to become a fun game! I do it with my kids. To help keep me going, I have a reminder in my phone every morning.
Walking outside/being in nature - this one is such an important one. Our species, until just recently, were outside in nature all day, every day. It makes us feel like we are one with the earth - connected with the earth. It is such a huge benefit to our mental health.
You can see that there is a huge list of things you can do to connect your mind and body for the better! Pick your favorite(s) and start there! If you don't like to do one, then take a pass on it (who has two thumbs and hates journaling... this girl!). Use what you love because that makes it so much easier to implement.
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