Get Out of Your Head and Into Your Body
A Maryland therapist explains how paying attention to the body can reduce anxiety and improve mental health
The brain often takes center stage in therapy, but it’s not a solo show— the body plays an integral role. Mental health impacts physical health in myriad ways. Trauma, toxic stress, anxiety and other conditions can show up as physical pain, autoimmune disorders and chronic, often ‘invisible’ illnesses. Fortunately, profound healing in mental and physical health can come when the mind-body connection is nurtured.
The mood-elevating benefits of exercise are well-documented. Luckily for the non gym-lovers among us, there are simple, effective ways to connect with your body without breaking a sweat. When we are able to pay attention to the physical sensations within the body– a process called interoception– we can identify and release some of the tension we feel. This improves our overall sense of wellbeing.
3 Easy Ways to Strengthen the Mind Body Connection
Body Scans
In addition to relaxing the nervous system, body scans can lead to greater physical attunement with ourselves. They can also release psychological pain that may have become stuck.
What is a body scan? How do I do it?
Starting at the top of your head and moving down, slowly bring breath and awareness to every part of your body. As you scan, notice any physical sensations or places of discomfort as they arise.
When you find discomfort, pause to breathe into this area of your body, bringing awareness and a healing breath to it. Notice if the pain evokes certain images or memories. Do not try to change the sensation or get rid of the pain. Instead, simply notice and breathe.
If it is not too painful, stay with those images for a moment, and imagine your healing breath washing over them until the pain feels less sharp. Continue to move down your body this way until you have covered every part of your body in this healing breath. At the end of your body scan, send a message of thanks and love to your body.
Mindful Movement to Counter Anxiety and Manage Emotions
Improved mood and functioning are benefits of all types of exercise, but certain movement types are particularly powerful in processing strong emotions.
Qi Gong and/or Tai Chi: These peaceful practices involve meditation, visualization, breathwork and movement. By improving the flow of ‘qi’, or life force, throughout the body, regular practice leads to a greater sense of harmony. The gentle, focused movements help to process and move difficult feelings.
Yoga: All types of Yoga have physical and mental health benefits. For a more therapeutic yoga practice, consider more meditative styles that focus on turning the senses inward and deeply connecting with the self, like Yoga Nidra and Kundalini Yoga.
Expressive Dance: Whether it’s a structured dance class or simply bouncing your body to a song for 5 minutes, dancing releases tension, reduces the stress hormone cortisol, and causes the brain to release endorphins and dopamine, leading to reduced pain and improved mood.
Grounding Exercises
In an anxious state, the brain barrages us with unhelpful thoughts that can overwhelm our nervous systems. Grounding helps you to move out of your anxious brain and into your physical reality. There are many great grounding techniques, including physically grounding your bare feet into the earth and focusing on the sensation of the connection.
The 5-4-3-2-1 grounding technique involves all your physical senses, and can reset an anxious nervous system. It is as easy as it is powerful, and can be done anywhere.
Take a few deep breaths
Notice 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Experts have long known that the mind-body connection is powerful. When we take the time to connect with the physical sensations in our body, we deepen that connection and experience mind and body integration. Through mindfulness, meditation, and simple exercises like those above, we can experience better mental and physical health.
Our therapists understand that strengthening the mind-body relationship is crucial. We help clients in connecting to their emotional and physical feelings.
