and the Mind-Body Connection
In honor of Mental Health Awareness Month, I had the opportunity to collaborate with Healthy & Well x The Namaslay Network and sit on the speaking panel for Mental Health Happy Hour. We had a meaningful discussion around mental health and ways to manage stress in the mind and body. Here's a look at some of the topics we touched on.
What alternative medicines are available for people battling with depression?
While traditional medicines and talk therapy have been found to be effective ways to treat depression, I always encourage people to consider a holistic perspective to improving mental health. Thinking about what you put into your body or what environments you are in can give a lot of insight into what may be causing depression. Engaging in movement or spending time outside can boost serotonin levels, eating nutritious foods can improve gut health and balance hormones, and engaging in community with people who affirm you can be empowering and illicit feelings of support.
When should someone seek help to manage their mental health?
All the time. The same ways that we go to a doctor and dentist for a routine check up, we should seek help in managing mental health. There's limitations to that and we're still working towards getting to a place where society prioritized mental health just as much as physical. Someone should especially seek help to manage their mental health when they are noticing challenges in functioning (sleep, eating, work life, personal life, etc.).
How does someone decrease stress when they constantly feel busy and overwhelmed?
I personally struggled with feelings of overwhelm a lot. One things that I had to learn to reframe was the idea that I needed a full day or a couple full days to get rest. That expectation only added to the stress. When trying to decrease stress or integrate any new practice its important to start small. We all have varying degrees of time and resources so just start with what you have. Can you find 5 minutes in your day to practice a relaxation technique. (ex- Red Light Meditation)
What effects does stress have on the body?
Stress, especially chronic stress has significant long term effects on the body. When we feel stress the brain releases cortisol hormones (fight or flight mode). The more stress we have the more we are in this mode of being. As humans we weren't meant to be in this mode all the time, to be in constant alert. Being in this state all the time creates an imbalance in the production of our stress hormones. When there are imbalances in the body it can lead to our cells not functioning at their fullest capacity and that's where illness and disease, aches and pains, begin to show up. Long term stress causes the body to work harder than it is intended to. Stress has a negative impact on our overall wellbeing and quality of life.
How can someone use the body to calm the mind and vice versa?
The mind and the body can be a power partnership when we nurture that connection. Our body sends messages to our minds through the nervous system and vice versa. Some times the nerves in our bodies pick up information in our environment and responds before our minds can even create language around what we are experiencing (we get butterflies in our stomach or our shoulders become stiff). Other times we have a thought of worry maybe about somethings that's going to happen later, and that sends our nervous system into action.
Depending on what's happening for us, we can work to reframe our though process to one that's more supportive, one that allows us to let our body know it is safe, there's no immediate danger and we can relax. Or on the other hand, we can utilize the practice of mindfulness to bring awareness to the sensations happening in our body, fueling our anxious thought process (maybe we notice or breathing is face paced or restricted and start to take some mindful deep breathes, maybe we utilize movements to release feelings of tension and stress. Having a combination of regulation tools for both top-down and bottom-up processing can be helpful in nurturing that mind-body connection in order to feel more calm.
What does is mean to regulate your nervous system and why is important?
To regulate your nervous system, you first have to be able to recognize the signs of being dysregulated. Regulating the nervous system is important because when we recognize our nervous system is in a state of activation, or under-activation, we can engaging a response that helps us get back into our Window of Tolerance (a place of calm and balance). You may need to down-regulate yourself (for a nervous system that is more activated) or up-regulate yourself (for a nervous system that is under activated). My go to self-regulation practice involves connected to the breath. Breathwork is a wellness practice which incorporates different breathing technique to regulate to body and clear the mind. You can also regulate with grounding techniques that involve bring all 5 sense online (focusing in on what you can see, touch, feel, hear, and smell). Any wellness practices that allow you to tune in to your senses, helps you regulate your nervous system (Sound Baths, Aromatherapy, Music + Dance, Nature Hikes, Float Therapy, etc.). We can regulate ourselves by going to the gym, taking a warm bath, writing in a journal, drinking a cold glass of ice water, dimming the lights in your room, and even co-regulating with others. There's so many different ways to regulate your mind and body and it looks different for everyone.
How can we ensure that mental health conversations and resources are accessible and all, considering everyone’s unique experiences and cultural backgrounds?
I think about the phrase "be the change you want to see in the world." For a long time, and still today in certain spaces, talking about mental health can be taboo. In order to change that narrative we have to focus on how we may be contributing to it, and what we can do to shift the dynamics and cultural norms. Is there room for us to get a little bit more courages about talking about our mental health, asking others about their mental health, and pouring into spaces that place value on accessible, culturally conscious, mental health conversations and resources? I didn't always feel like I had access to mental health spaces and resources. My experiences with these challenges are a large part of my desire to create the Power Through Process Wellness Collective and to become a holistic therapist. Prioritizing our mental health, especially in a world that hasn't historically valued or even acknowledged mental health and wellness, is not easy. Its a challenge at the individual and systemic level. But there are more people and organizations committed to making a difference that are emerging each day.
There's also an array of mental health and wellness organizations that are aimed at creating space to access mental health resources. Be sure to connect with Health & Well Yoga and The Namaslay Network to stay updated on future community events and offerings.
Resources:
Here's a list of some additional mental health and/or wellness spaces in Los Angeles. Check out the Resource Directory for more information.
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About the Author
Chelsey is a relational therapist based in Los Angeles, CA. She works with adult, teens, couples, and families to help them release stress, tension, and trauma to better connect to themselves and the world around them. She offers group, individual, and couples therapy and offers a sliding scale rate to increase accessibility to services. She also facilitates holistic wellness offerings such as sound bath and yoga sessions, and social gatherings to be in community and have space to engage in conversations about mental health and wellness. If you're ready to go deeper in your health and wellness journey you can explore working with Chelsey by booking a free therapy consultation HERE.
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