The question about whether or not there is a mind-body connection is not a new one. For centuries, philosophers and scientists have held conflicting philosophical stances. There have often been two opposing camps for contextualizing the physical, mental, and emotional health of a person. The view made popular in the seventeenth century by French philosopher René Descartes suggested the mind-body were two separate entities, and in no way could they intersect (The MIT Press, 2019). Therefore, each should be treated separately and appropriately; one by a physician and the other by a psychologist. The second stance, and the more contemporary view for understanding the physical, mental, and emotional health of a person is the view that all these components of an individual’s functioning are interconnected, and thus should be treated holistically.
The connection between emotional well-being and physical health, has been well studied and researched over the last decade- supporting the idea of treating an individual holistically. Bessel van der Kolk, a best-selling author and scientific researcher, showed how the experience of trauma on an individual reshaped both body and brain (2014). Often when individuals are struggling with difficult emotions or suffering, feelings such as anger, aloneness, rage, despair, sadness, and anxiety are likely to be felt. When left in isolation with those feelings and without adequate support, unhealthy coping mechanisms are likely to take root; they can include numbing behaviors such as substance abuse, disordered eating, avoiding others, relationship conflict, anger or violent behaviors, risky behavior, working too much, or avoiding work (U.S. Department of Veterans Affairs, 2024). These behaviors not only have the ability to change the body and potentially create disease, but negatively impact the entire family system and future generations.
For individuals feeling as though they haven’t experienced a “big” enough trauma or event to have their emotional state negatively impact their health, think again. Even being in a state of dysregulation where you are simply unable to control your emotional response can impact your physical health. Sustained emotional states of anger, stress, anxiousness, and sadness can lead to high blood pressure, cardiovascular disease, weight gain/loss, musculoskeletal disease, lowered immune system, and memory loss (Levenson R. W., 2019).
This can be daunting news, but it can also be empowering. While negative thoughts and emotions can negatively impact physical health, the same is true that healthy thoughts and emotions can positively impact physical health. Research shows that people with an overall positive mindset, upbeat mental state, and who are emotionally well, live longer, have more fulfilling relationships, have lower rates of substance misuse, have lower blood pressure, are at a healthier weight, have better blood sugar levels, and are at lower risk for cardiovascular disease and cancer (National Institutes of Health, 2015).
In order to manage thoughts and emotions to improve overall health and well-being there is a helpful model I use both personally and professionally- it is called the Biopsychosocial-Spiritual Model. Put simply, it is a holistic view of the human being- looking at all the parts that inform one’s health. Developed by George L. Engel, a prominent scholar engaged in the psychosomatic movement in 1977, and modified more recently to include spirituality, the model does a good job of addressing the totality of a person (Saad, M., de Medeiros, R., & Mosini, A. C., 2017). What is helpful about the model is it is easy to use and has room for individuality and inclusiveness.
While some holistic providers use this model as a way to assess an individual’s needs, I find it helpful as an every day guide to emotional, mental, and physical well-being. As the name suggests there are four areas of your life you want to consider: biological, psychological, social, and spiritual. With a pen and paper, create four large circles, one for each category. Label each circle appropriately (i.e., bio, psycho, social, spiritual). Within each circle consider what is important to you, for instance within your biological circle you may write regular doctor’s appointments, or an exercise plan. As you work your way through each circle, consider what is important to you in each area of your life- this is your “north star” or “blue print for well-being”. Each morning when you wake up, begin the day with a simple action item list with the acronym BPSS (biopsychosocial-spiritual). Under each letter write one task that you will complete for the day that coordinates to each letter. For instance: Biological- will move my body for 30 mins., Psychological- will meet with my therapist, Social- will invite neighbors over for dinner, Spiritual- will meditate for 10 minutes. This short 5-minute routine will help organize your day in a meaningful and intentional way. By attending to all parts of yourself and tuning into your needs, you’re more likely to maintain positive thoughts, feel emotionally stable, and feel physically strong and able. Moreover, when you care for yourself in small ways daily, you feel more capable of caring for others. These modest additions to your daily life have the potential to change your life in a meaningful way- both emotionally, mentally, and physically.
References
Levenson R. W. (2019). Stress and Illness: A Role for Specific Emotions. Psychosomatic medicine, 81(8), 720–730. https://doi.org/10.1097/PSY.0000000000000736
NIH News in Health, (2015, August). Positive Emotions and Your Health, Developing a Brighter Outlook. https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health#:~:text=Research%20has%20found%20a%20link,sugar%20levels%2C%20and%20longer%20life.
Saad, M., de Medeiros, R., & Mosini, A. C. (2017). Are We Ready for a True Biopsychosocial-Spiritual Model? The Many Meanings of "Spiritual". Medicines (Basel, Switzerland), 4(4), 79. https://doi.org/10.3390/medicines4040079
Van der Kolk, B. A. (2015). The body keeps the score: brain, mind, and body in the healing of trauma. New York, New York, Penguin Books.
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