The mind/body connection refers to our body's response to the way we think, act and feel. When we are stressed, anxious or upset our body responds to tell us that something isn't right. Some of the physical signs that your emotional health is out of balance are:- Back pain
- Change in appetite
- Chest pain
- Dry mouth
- Headaches
- High blood pressure
- Insomnia (trouble sleeping)
- Lightheadedness
- Palpitations (the feeling that your heart is racing)
- Stiff neck
- Sweating
- Upset stomach
- Weight gain or loss
- Constipation or diarrhea
Express your feelings in appropriate ways. If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. It’s OK to let your loved ones know when something is bothering you. However, keep in mind that your family and friends may not be able to help you deal with your feelings appropriately. At these times, ask someone outside the situation--such as your family doctor, a counselor or a religious advisor--for advice and support to help you improve your emotional health.
Live a balanced life. Try not to obsess about the problems at work, school or home that lead to negative feelings. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life too. Some research has shown that having a positive outlook can improve your quality of life and give your health a boost. You may also need to find ways to let go of some things in your life that make you feel stressed and overwhelmed. Make time for things you enjoy.
Calm your mind and body. Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching or breathing deeply.
Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising to relieve pent-up tension. Avoid overeating and don’t abuse drugs or alcohol.
The Immune System and Emotion
Have you noticed that you get sick more often during finals week or when you are stressed? Stress takes a toll on our immune system often making us sick. In the text book Bernie S. Siegal says, “…research has shown that people who give vent to their negative emotions survive adversity better than those who are emotionally constricted.” Also in the book they say it’s estimated that 90% of all physical problems have emotional roots. It’s important to find ways that work for you to relax and best handle your stress.
The following are some ways to help relieve your stress:
- Develop a system of time management to help you best plan out your day.
- Do something each day that you love such as reading a favorite book, taking a walk or talking to a close friend.
- Get plenty of sleep.
- Get plenty of exercise.
- Eat a balanced diet.
- Fill your life with humor.
In an article titled “Moving Toward the Mind-Body-Spirit Connection,” author Ed Morris defines the difference between spirituality and religiosity. He states, “A person may be very spiritual but not religious, or a person could be very religious but have a poorly developed sense of their own spirituality.” As outlined by Rachel Remen, “Religion is a bridge to the spiritual but the spiritual lies beyond religion. Unfortunately, in seeking the spiritual we may become attached to the bridge rather than crossing over it. Religion can, at times, impede the growth of the human spirit.”
In the article, spirituality is described as an integration of three facets: an insightful relationship with oneself and others, a strong personal value system, and a meaningful purpose to one’s life.
The first facet, an insightful relationship with oneself and others, “includes an understanding of our conscious attitudes, feelings, and self-perception.” The article further suggests activities like prayer, meditation or contemplation to grow spiritually as we move from the conscious to the unconscious mind.
The second facet, a strong personal value system, may be idealized as harmony between each of our core values. When we experience this harmony, we experience a sense of spiritual health. The opposing experience from a disarray of core values is stress. We know that stress has detrimental effects on the “mindbody.”
The third facet, a meaningful purpose to one’s life, refers to our personal quests to find meaning in our lives. This personal experience is not a one time event but rather a continual process over the course of our entire lives.
An individual sense of spirituality is important in understanding and healing a victim of any sort of disease since the mind, body, and spirit are intricately connected. As we gain a personal sense of spirituality, we are better able to experience harmony as a whole. I would like to emphasize a specific aspect in our search for spirituality: meditation. Whether of the LDS faith or not, I feel the words of President Hinckley apply to each one of us: “Our lives become extremely busy. We run from one thing to another. We wear ourselves out in thoughtless pursuit of goals which are highly ephemeral. We are entitled to spend some time with ourselves in introspection, in development.”
I would like to conclude with 5 suggestions for developing spirituality as outlines in Aaron Shill’s article, “Noise Around Us Can Block Out Spiritual Connection”:
1. Wake up earlier. The morning hours are conducive to prayer, reading and solitude. Avoid postponing scripture study and meditation until right before bedtime, when the mind and body are fatigued and less receptive.
2. Give your ears a break. Find areas within your daily routine where you can replace noise with quiet. For example, turn the car stereo off during one stretch of your commute or put the iPod away for an hour.
3. Designate time without distractions. Set aside a period of time when you can avoid interruptions. This can be anything from closing the office door to just turning off the cell phone for a half-hour.
4. Go for a walk. Quiet neighborhoods or parks are ideal, but even a walk around the city can be effective. Take time to recognize and appreciate the surrounding environment.
5. Spend more time in nature. The outdoors are an invitation to ponder, says institute instructor S. Michael Wilcox. But remember that phones, boats and all-terrain vehicles often defeat that purpose.
