Everyone who has sat in therapy with me has heard this. But here it is for those who haven’t yet met me: The brain and the body are intimately connected. Many people will agree that mental health is the same as physical health.
Many therapists use mind-body-based treatments such as mindfulness, yoga, and other holistic practices. A holistic view of yourself means looking at your health and your social environment from a whole-person perspective. This framework will help you keep your mind and body balanced.
You may experience physical symptoms when you feel out of balance. This is due to your mental health (or lack thereof). These are 7 signs that your mental health could be affecting your physical health.
1. Muscle Tension
Did you ever stop for a second and realize that your shoulders were super tight or your hands were balled up? This is muscle tension, my friend. It’s quite common to feel this way when you are feeling anxious, stressed, or angry. However, it is not the best for your body. Chronically contracting muscles can cause fatigue and even immune system suppression. It’s not good.
This is what you can do:
Relax in a comfortable place and take several deep breaths. Next, take a deep breath and then squeeze your hands hard for about 4-8 seconds. After exhaling, release all tension from your hands and relax them immediately. After a few seconds, relax, and then breathe in and out to target other muscle groups (arms and shoulders, legs, etc.). If you are interested in learning more about progressive muscle relaxation, there are many videos on YouTube.
2. Energy levels
This is an often-occurring side effect of many things. It can sometimes feel normal but can cause your energy levels to drop if you are struggling with your mental health. If you’ve ever felt fatigued or depressed, please share your experience with me. These conditions can cause fatigue or low energy, which is not healthy long-term. Bipolar disorder can also cause extreme fatigue and can lead to a person feeling unable to sleep for days. This can be dangerous!
This is what you can do:
Although it may sound counterintuitive, I am going to recommend that you do some light exercise if your energy levels drop below the average. A short walk outside can help boost your energy levels and could even be enough to make you feel better. Although you might not feel enough energy to run a marathon, it is possible. You can get enough endorphins from something simple and low-impact to boost your energy. You don’t have to go on a long walk if you feel tired. Try doing some simple stretches for a short time. These can be done even from your couch. If you feel like you have too much energy and are struggling to get out for a walk, a 10-minute body scan meditation can help slow down your body.
3. Hygiene during sleep
No one is surprised to learn that your mental state can have an impact on how you sleep. Are you happy as a clam, and feel fulfilled? You’re more likely than not to get a good night of sleep! Are you stressed out at work? Or ruminating on other thoughts? It’ll be much harder to not only fall asleep but stay asleep through the night. People with psychiatric disorders are more likely to experience conditions such as obstructive sleeping apnea (when your breathing stops during sleep), and other sleep-related problems (Sleep Foundation 2020). It is important to keep track of your sleep.
This is what you can do:
A bedtime routine should include a strategy to relax and relieve stress. Your brain enjoys repetition so having a bedtime routine that begins at the same time every night can signal to your brain that it is time for you to go to sleep. You might use this routine to help you relax and clear your mind.
4. Weight gain or weight loss
Although this may look different for everyone, research shows that mental health issues can have an effect on weight. One reason is that many people resort to emotional eating when they feel depressed or have trouble with their appetite. These can lead to many issues such as irregular eating patterns, binge-eating, restricted eating, binging, and eating as a coping strategy. Weight gain or loss can often add to the already difficult emotions, which can lead to more spiraling. Weight gain or loss for those taking medication (psychotropic or not) can also be side effects. It’s important to talk with your doctor or psychiatrist before you do anything.
This is what you can do:
You might be guilty of emotional eating, or using food to cope with your emotions. Try making healthier swaps, such as dark chocolate instead of cookies, vegetables sticks instead of chips, and so on. You can also use distraction to distract yourself from the temptation to reach for comfort food. Is there something you can do instead? You can make a phone call? Do you have a task that you can complete?
If you are experiencing difficulty eating due to stress or other emotional factors you can try setting up a routine where you eat a healthy meal or snack every day. It may be that a nutritional shake is more convenient than eating chicken, but that’s perfectly normal. Once you establish a routine where you eat food at certain times every day, your body will begin to recognize these times and may find it easier to eat regular meals.
I am not a doctor or nutritionist. If you notice drastic weight loss or gain, please consult your doctor.
5. Headaches
Stress can cause headaches, as we all know. Research has shown a strong connection between headaches, various mental conditions, and stress. People with depression are more likely to experience tension headaches. These headaches can be accompanied by fatigue and muscle/joint pains. People with anxiety and panic disorders are more likely to experience migraines, which can be very painful. People who have suffered trauma also are at higher risk for developing tension headaches and migraines.
This is what you can do:
Make sure you have enough water. You might want to chug an additional 8oz. Just to be safe. If the headaches don’t go away, you can apply a cold compress to your forehead. This can be done by placing ice in Ziploc bags and wrapping it in a towel. Or, you could use the frozen peas bag that you have in your freezer to do the same thing. A cold compress can be used to reduce inflammation and help with headache pain.
6. Substance abuse and/or substance use
Substance use is the act of using substances. A glass of wine at dinner, a beer at a party, or small amounts of cannabis before bed are all forms of substance abuse that can be acceptable and not cause problems. If you have ever drunk alcohol after a difficult day, it is possible that you were using substances to cope with stress or as an escape from reality. This isn’t a common occurrence, but it’s important that you recognize it before it escalates into substance abuse.
Substance abuse is the use of substances to the point that they cause dysfunction in a person’s life. The risks of using harder and more illegal drugs are greater. Unsurprisingly, substance abuse is a major cause. Trauma is another. People who have experienced trauma are more likely develop a substance abuse disorder. It can cause problems in other areas of your life if you use substances to get rid of your feelings or problems.
This is what you can do:
You might find yourself drinking too much wine when you are stressed. To relieve stress and anger, you can try a punching bag or another intense workout. You can read a book, or watch a movie to feel better if you are feeling down or sad. Irritable? Deep breaths, but slow ones. Know your triggers. What happens when you drink one glass too many? Every person’s tolerance to substances is different. However, it’s important that we know the difference between doing something for pleasure and coping.
You should inform your doctor if you suspect you are struggling with substance abuse. You can also look for a treatment center near you or check out https://www.samhsa.gov/ for more info.
7. Chronic disease
Sometimes, the link between mental health and chronic disease can seem cyclical. People who have chronic health conditions are more likely to experience depression or anxiety. Those with mental health problems can also be more at risk for developing chronic conditions. People with schizoprenia, for example, are more likely to develop diabetes (Mental Health America 2021), while people with depression are more at risk of developing chronic conditions such as stroke, Alzheimer’s disease and cardiovascular disease (National Institute of Mental Health 2022). These statistics do not make people feel less hopeful about their lives. They are meant to help them see the importance of seeking treatment for both mental and physical health issues, as well as taking care of themselves.
Self-care is about taking care of your mental and physical health. If one of these is not in alignment, then the other will likely be. You can see yourself from a holistic perspective and identify any issues so that you can seek help. If you are experiencing any of these symptoms, please consult your doctor or therapist.
