Physical and mental wellbeing are inextricably linked and if you neglect your mental health, your physical health can suffer too. This article explores the link between the two and offers tips for safeguarding your physical and mental wellbeing.
Our mental and physical health are deeply connected, forming a complex web of interactions that profoundly impact our overall wellbeing. While many people traditionally view mental and physical health as separate, research increasingly shows that they are more interlinked than many people realise.
Our psychological state directly influences physiological processes, with chronic stress, anxiety, and emotional challenges manifesting as tangible symptoms that can compromise our long-term health and quality of life.
So how does mental health manifest in the body?
Muscle tension and headaches
There are several ways that anxiety, depression or other mental health conditions can manifest as physical symptoms in the body. For example, if you’re experiencing chronic stress, you may notice that you also experience muscle tension, recurring headaches, or unexplained physical discomfort like aches and pains, especially in the shoulders and neck. These symptoms aren’t coincidental. They represent evidence of your body's complex stress response.
Finding ways to reduce the stress in your life, such as meditation or mindfulness, can help, but it’s also important to seek out help for the physical symptoms too, for example, reflexology which can help ease muscle pain and stress-related discomfort.
Weakened immune system
Prolonged neglect of your mental health can profoundly disrupt the body's hormonal equilibrium and immune system functionality. Consistent elevated stress levels lead to sustained cortisol production, which can suppress immune responses, increase inflammatory markers, and create a physiological environment susceptible to various health complications.
This dysregulation has the potential to contribute to increased vulnerability to infections, autoimmune disorders, and chronic health conditions, underscoring the critical importance of comprehensive mental health management.
Digestive issues
Anyone who has struggled with anxiety will know the impact it can have on your stomach and digestive system. From appetite changes and stomach pains to diarrhoea and constipation, our brain can have a significant effect on our stomach. If you have poor mental health, you might notice that you regularly feel nauseous, suffer with irritable bowel syndrome, or deal with indigestion more than those around you.
Chronic conditions
Studies have shown that depression has been linked to several chronic illnesses, including asthma, arthritis, diabetes and even certain cancers. Similarly, people who have been diagnosed with schizophrenia also tend to be disproportionately diagnosed with heart and respiratory diseases.
It’s also important to note that this can work in reverse: people who deal with chronic illnesses may find that managing their mental health is more difficult, which creates a never-ending cycle.
What can you do to protect your body and mind?
When we take care of our mind, our body also reaps the rewards, and vice-versa. Here are a few ways you can take care of yourself, mentally and physically.
Get good quality sleep
Sleep is so important for our physical health, but it can be challenging for those struggling with their mental health. You may find it difficult to fall asleep or you might be tired all the time and want to sleep constantly.
Try to go to bed and wake up at the same time every day, even on weekends, as this can help your body get into a rhythm. It’s also worth finding a calming activity before bed that doesn’t involve your phone or the TV. Try reading a book, listening to calming music, or doing some gentle yoga to wind down.
Embrace your creativity
Creative expression is more than just a way to pass the time. This can reduce stress, calm a racing mind, and give us a sense of purpose, all of which are beneficial to a host of mental health conditions.
From painting and photography to sewing, knitting or music, why not find a creative hobby that you enjoy that can give your day focus and put you in a more positive mindset?
Create a routine
When we feel low, it prevents us from doing things that typically lift our mood. It can be hard to find the motivation to meet up with friends or work on that project you started when you’re depressed or struggling mentally.
However, sticking to a routine and pushing through when motivation is low can actually help us to feel more in control, which has a positive effect on our mood. Your schedule doesn’t need to be packed to have an impact. Even scheduling one or two tasks that you can do every day will give you a sense of achievement.
Adopt a healthy lifestyle
We all know the components of a healthy lifestyle, from getting regular exercise to making sure we eat our five-a-day and drink enough water. But there have been many studies carried out that confirm that a healthy routine benefits us physically and mentally.
In addition to these steps, stopping or limiting your intake of alcohol, quitting smoking and removing other harmful stimulants from your life can all help enormously to support your body and mind.
Reach out for help when you need it
If your physical or mental health symptoms are having a negative impact on your routines and lifestyle, it’s crucial that you speak to someone. Family, friends and colleagues will be able to help you when you’re struggling if they know what’s going on. They might be able to help you with household chores, for example, assist you with medical appointments, or help you to adjust your work schedule on days when you’re finding it hard to function.
Taking care of your mental health is important for myriad reasons, and when we ignore symptoms, this can quickly escalate, negatively impact our physical health and creating a detrimental cycle to our overall wellness.
If you need support with your mental health, don’t suffer alone; find local sources of support on this website. With thanks to Annie Button for this article.
