The Physical and Emotional Health Connection
By Arlene Bascom
Research and relationship experts tell us that physical health is directly related to psychological health. It's impossible to care for others properly when neglecting your own needs. Are you taking care of your physical and emotional well-being?
To be completely healthy, you must take care of not only your physical health, but your emotional health, too. If one is neglected, the other will suffer.
There is a physical connection between what the mind is thinking and those parts of the brain that control bodily functions. According to Charles Goodstein, MD, clinical professor of psychiatry, New York University School of Medicine in New York City, the brain is intimately connected to our endocrine system, which secretes hormones or chemicals that can have a powerful influence on your emotional health. “Thoughts and feelings as they are generated within the mind [can influence] the outpouring of hormones from the endocrine system, which in effect control much of what goes on within the body,” says Dr. Goodstein.
"As a matter of fact, it’s very probable that many patients who go to their physicians’ offices with physical complaints have underlying depression,” he says. "People who visit their doctors reporting symptoms of headache, lethargy, weakness, or vague abdominal symptoms often end up being diagnosed with depression, even though they do not report feelings of depression to their doctors," says Goodstein. One reason for this is that depression causes you to be hyperaware of physical discomfort.
Taking care of your emotional health is as important as taking care of your physical body. If your emotional health is out of balance, you may experience high blood pressure, ulcers, chest pain, or any of the symptoms mentioned above. In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.
Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good, such as the ones listed below. Everyone is different; not all things will be equally beneficial to all people. Some people feel better relaxing and slowing down, while others need more activity, excitement, or stimulation to feel better. The important thing is to find activities that you enjoy and that give you a boost.
Here are 10 suggestions that can help you practice better stress management and boost your self-esteem. These strategies will help you stay resilient through everyday stresses and when larger personal issues arise.
1. Grow your circle of friends. It's very important that you have a support group of friends and family. No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and be your best. Humans are social creatures with an emotional need for relationships and positive connections to others. We’re not meant to survive, let alone thrive, in isolation. Everyone needs people with whom they can talk about their problems—people who will listen when we need to get things off our chest—so that we know we’re not alone. The best way to find a good listener? Be a good listener yourself. Develop a friendship with someone you can talk to regularly, and then listen to and support each other.
2. Learn more. Knowledge is power. Nurturing your mind is as important as nurturing your body, and it will make you better able to handle whatever life throws at you. Learn or discover new things. Think of it as “intellectual candy.” Try taking an adult education class, join a book club, visit a museum, learn a new language, or simply travel somewhere new. If you have a problem, learn whatever you can about the issue or the health condition you're facing. The more you know, the less you will fear what might happen.
3. Get moving. Any form of exercise that you enjoy will do. Exercise not only strengthens your heart and lungs, but it also releases endorphins, powerful chemicals that energize you and lift your mood. Regular exercise works as a good partner for people who are on medication. Exercise also works well for people who have mild or moderate depression and don't need to be on medication. Think of it as a great tool for stress management.
4. Get a dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, gardening, or socializing.
5. Develop a passion. Engage in meaningful, creative work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, writing, playing an instrument, or building something in your workshop. You should do something that brings you some real joy—a passion that's all yours. Having a hobby and taking pride in it is a great way to boost self-esteem.
6. Learn about good nutrition and practice it. The subject of nutrition is complicated and not always easy to put into practice. But the more you learn about what you eat and how it affects your energy and mood, the better you can feel. Eat and drink in moderation. Maintaining a healthy weight is important for your physical and your emotional health.
7. Make time for contemplation and appreciation. Think about the things you’re grateful for. Meditate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.
8. Manage your time. As you cross off the tasks on your to-do list, you will feel a sense of accomplishment that will help reduce stress. Make leisure time a priority, and include it in your schedule. Do some things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is not indulgence. Play is an emotional and mental health necessity.
9. Get enough sleep. To have good mental and emotional health, it’s important to take care of your body. That includes getting enough sleep. Most people need seven to eight hours of sleep each night in order to function optimally. If you are overly tired, every task and responsibility can seem exaggerated, and even small problems will feel like big ones.
10. Learn to say no. If you try to do more than you can handle, you will only end up frustrated and stressed out. If someone asks you to do something you absolutely can't do, say no. At the very least, ask for help. And if you can't do it, explain why, kindly but firmly.
If you’ve made consistent efforts to improve your mental and emotional health and you still don’t feel good or if you're having issues with anxiety or depression, then it’s time to seek professional help. Because we are so socially attuned, input from a knowledgeable, caring professional can motivate us to do things for ourselves that we would not be able to do on our own.