Understanding the Mind-Body Connection in Anxiety Management

Sunday rucking for the Sunday scaries ✨ I don’t currently have the Sunday scaries, but I used to get them a lot. I know how awful they can feel. Although the scaries can show up differently for everyone, often anxiety is present. Anxiety is a sympathetic nervous system response - it’s the flight of fight or flight. Your heart rate, blood pressure, and adrenaline all increase because the amygdala detected a threat (real or perceived), and your body is sensing that you need to move away from the threat. It can be a great idea to meet your body where it’s at… in a way that will work towards regulation. So this is where rucking could come into the picture. What the heck is it? Rucking is simply walking while carrying weight. The weight could be in a backpack like I have it or in a weighted vest. I add mindfulness by tuning into both my body and the environment. This part isn’t always easy for people, but even just checking in here and there can be helpful. There’s a lot of elements to rucking that have the potential to help your brain and body sense safety and ease anxiety. • Being outside and getting fresh air • The rhythm and repetition that happens with walking. This feels very safe for the lower brain structures. • The sense of strength that may be felt in the lower body because of the added weight • Tuning into the present moment when sensing body and noticing the environment Every time I have rucked while anxious, the anxiety has decreased dramatically. It doesn’t solve what’s under the anxiety or scaries, but it brings enough safety onboard to be able to be with those feelings and issues with more ease. There’s not a regulating activity that is going to work well for everyone, so know if this isn’t for you, that’s ok! There’s so many more ways of easing the Sunday scaries and anxiety. Have you ever tried rucking? I’d love to know your experience of it. #rucking #sundayscaries #mindbodyconnection #nervoussystemregulation #somatichealing

In my clinical practice, I've had the privilege of supporting individuals on their journey through anxiety, and I'd like to emphasize today that anxiety is far more than just a mental battle. While the psychological aspects of anxiety are well-known, it's vital to acknowledge that anxiety doesn't confine itself to the realm of thoughts and emotions. It reaches into the physical domain as well. People experiencing anxiety often endure a range of physical symptoms, which can include racing heartbeats, muscle tension, shortness of breath, digestive issues, and even chronic headaches. These manifestations are not imagined; they are genuine and impactful. Recognizing the physical dimensions of anxiety is essential for a holistic approach to mental health. It allows us to provide more comprehensive care and support for individuals facing this challenge. Understanding that anxiety is a mind-body experience helps break down the stigma surrounding mental health. It's a reminder that we must approach mental well-being with the same seriousness and empathy as physical health. Let's continue our collective effort to foster a deeper understanding of anxiety—one that encompasses its mental and physical aspects. Together, we can create a more compassionate and inclusive environment for mental health care. #MentalHealthMatters #AnxietyAwareness #MindBodyWellness #hafsafatimapsychologist

Mental and physical health are the same thing. It’s just two different ways of receiving the same message. ——— There’s no reaction that happens on a mental level that doesn’t also happen on a physical level. What’s happening in our mind is felt in our body and what’s happening in our body is felt in our mind. ——— We see this so well represented when it comes to stress, anxiety, and the gut. They all have a bidirectional relationship with one another. ——— Mental and emotional stress are experienced as physical symptoms in your gut like slowed motility, indigestion, acid reflux, cramping, nausea, etc. Then those same physical gut disturbances go on to create, or further perpetuate feelings of anxiety. ——— Cause not feeling well physically IS stressful. It affects your mood, self confidence, desire to socialize and be around others, energy levels, and more. ——— You can’t have strong physical health without strong mental health. And you can’t have strong mental health without strong physical health. ——— It’s why things like exercise, nutrient rich food, and time outdoors can drastically improve our mental health outcomes. And also why things like emotional trauma, mental distress, depression, addiction, and anxiety can deeply affect our physical health outcomes. ——— To the extent we can be doing “everything right” physically — eating all the veggies and working out — but still be sick if our mental and emotional health is in the dirt. You can’t have one without the other. ——— And while I admire terminology that conveys this relationship like the “gut-brain axis” and the “mind-body connection,” I don’t think they do it justice. Cause our mental and physical health are more than just connected. They’re one in the same. ——— And knowing this… It’s insane to me that mental healthcare services aren’t accessible and covered by insurance to the same extent as physical healthcare. ——— In 2020, the Assoc. of American Medical Colleges (AAMC) found 30% of American adults dealing with a mental health disorder were unable to get care due to cost alone. A 2014 AAMC study also found only 55% of psychiatrists accepted insurance, compared to 89% of healthcare practitioners of other specialties. ——— The average therapy appointment without insurance coverage can range anywhere from $60 to $400. And according to a study published in JAMA… Insured Americans are spending more money out of pocket on mental health services and treatment than on physical health conditions like diabetes and heart failure. ——— We have to recognize mental and physical health as being identical for them to be valued in the same way in our healthcare system. We won’t be able to improve our health outcomes on a societal level without recognizing they’re one in the same. #mentalhealth #mentalhealthcare #healthinnovation