November 2, 2024 • 17 mins
Text the show a topic request (or just say hello)
Can our thoughts and emotions truly influence our physical health? Join us as we explore this profound question and promise insights into the mind-body connection's crucial role in resilience. We delve into how stress affects the brain, particularly the prefrontal cortex and amygdala, which can impair decision-making and heighten emotional responses. Our discussion emphasizes the importance of understanding and managing stress, especially for marginalized communities facing systemic challenges. We'll provide practical tools, such as breath work, to calm the mind and body, nurturing overall well-being.
Self-care isn't just a buzzword; it's a vital practice for building resilience. We focus on equipping you with effective tools to manage stress rather than ignoring it. From practical breathing techniques to fostering self-awareness and using body-based practices, we offer strategies to enhance your resilience journey. Regular self-check-ins with questions like "What do I need right now?" can lead to powerful personal transformations. Remember, resilience is not just about individual strength but also about our interactions with the world around us. So, embrace the journey, every small step counts, and don't forget to breathe.
Find Reframing the Membrane: Crossing Boundaries
- Online @ reframingthemembrane.com
- Instagram @ reframingthemembrane
Disclaimer: This podcast serves solely for informational and entertainment purposes. It is not intended to replace professional medical or mental health advice, diagnosis, or treatment, nor does it substitute for a relationship with a licensed mental health clinician. Always consult your physician before deciding about your physical or mental health.
Help Resources:
- 988 Suicide & Crisis Lifeline
- National Helpline
- Find a Psychiatrist
- Find Treatment
- ANXIETY & DEPRESSION ASSOCIATION (ADAA) Find a Therapist
- FIND A CBT Therapist
- Self-Help Book Recommendations
- Somatic Breathing and Movement
- Good Days Start with Gratitude (My Favorite Gratitude Journal)
References:
- American Psychological Association. (2020). Understanding the impact of trauma on brain and body. American Psychological Association.
- Nsamenang. (2006). Human Ontogenesis: An Indigenous African View on Development and Intelligence. International Journal of Psychology, 41(4), 293–297.
#reframingthemembrane #speakout #advocacyseries
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kapri (00:00):
Hello everyone and welcome.
I'm your host, apri.
Thank you for joining me fortoday's episode, where we'll
discuss the mind-body connectionand how it plays a vital role
in building resilience.
In this episode, we'll explorewhat the mind-body connection
means and how our brains andbodies respond to stress.
I'll walk you through someactionable practices you can use
(00:21):
to calm the mind, ease the bodyand nurture your well-being
from the inside out.
Today's conversation will blendpractical advice with insights
from various cultural andscientific perspectives.
We'll also look at healingpractices from around the world
that emphasize community, andwe'll explore tools that can
help you take charge of yourmental and physical health.
(00:43):
So, wherever you are whetheryou're listening at home, on a
walk or during a break take amoment to breathe, settle in and
let's get started.
Let's start with the concept ofthe mind-body connection.
It's a phrase we've all heard,right, but what does it actually
mean and why does it matter?
At its core, the mind-bodyconnection is the idea that our
(01:04):
thoughts, emotions and mentalstates can influence our
physical health and vice versa.
It's why you might feel astomach ache when you're nervous
or experience tight shouldersafter a long day of stress.
Our mental and physical statesare constantly interacting and
affecting one another, often inways that we're not even fully
(01:24):
aware of the mind-bodyconnection isn't a new concept
either.
Many healing traditions aroundthe world have understood and
respected this relationship forcenturies.
Many practitioners talk aboutbalancing the body's vital
energy for overall health,believing that energy flows
through pathways in the body andthat blockages or imbalances
(01:45):
can lead to illness, bothphysical and mental.
Indigenous cultures around theworld often view wellness
holistically, connecting it tofamily, community and even
nature.
In these views, wellness isn'tsomething that exists within an
individual alone.
It's connected to theenvironment, to relationships
and to the larger social context.
(02:06):
Modern research backs up thisunderstanding, showing that our
mental state can directlyinfluence things like our immune
system, heart health and evenour ability to recover from
illness.
Theories like social ontogenesisand sociogenesis help us dive
deeper into this connection.
Social ontogenesis, forinstance, suggests that our
(02:29):
development as individuals isshaped by social surroundings.
We don't grow up in a vacuum.
Our minds and bodies are shapedby the people around us, our
culture and our socialinteractions.
Similarly, sociogenesis goes astep further, proposing that
even our genes and biology areinfluenced by our social lives.
(02:49):
This means that wellness isn'ta personal endeavor.
It's something that involvesour relationships, our community
and our social supports.
When we talk about resilience,it's not just about individual
strength.
It's about how we interact withthe world around us.
Now that we have a foundationalunderstanding of the mind-body
connection, let's explore whathappens when this connection is
(03:11):
disrupted.
Stress is something we allexperience, but its effects go
far beyond just feelingoverwhelmed.
When we're stressed, our bodiesproduce a hormone called
cortisol.
In small doses, this is helpful.
It's part of our fight orflight response that helps us
handle emergencies.
But when the levels stay highbecause we're dealing with
(03:31):
chronic stress, it starts towear on both our mind and body.
Imagine your brain as abustling city.
The prefrontal cortex, which isthe part of the brain
responsible for decision-making,which is the part of the brain
responsible for decision-making,self-control and emotional
regulation.
It's like a huge workforce andat the center of thought and
order.
When the levels are high for solong, imagine workers starting
(03:55):
to quit because the workforcethat they're working in is no
longer pleasant or it's toxic.
This is why, when we'restressed, it can feel harder to
think clearly, make decisions ormanage emotions.
Then there's the amygdala,which is the part of the brain
that's responsible forprocessing fear and other
intense emotions.
Then there's the amygdala, thepart of the brain responsible
(04:19):
for processing fear and otherintense emotions.
When we're under chronic stress,it's like someone's turning up
the volume in this area, makingus more sensitive to everything
around us.
We might start to feel on edge,ready to react to any little
thing, because our brain isstuck in this heightened state
of alertness.
The American PsychologicalAssociation has reported that
(04:40):
over 77% of Americans regularlyexperience stress, and nearly
half say that it negativelyimpacts their personal lives.
For marginalized communities,the stress can be even higher,
influenced by factors likesystemic discrimination or
economic hardship.
This isn't just uncomfortable.
It has real consequences forour health, affecting everyone
(05:02):
and everything from our immunesystem to our risk for chronic
diseases.
When you're feeling overwhelmedor anxious, it's not just in
your head.
Your brain and body arephysically reacting to stress,
and that is why it's importantto understand and manage it, so
we can protect our mentalclarity, our emotional stability
and our long-term health.
(05:23):
The Reframing the MembraneCrossing Boundaries podcast is
provided solely forinformational and entertainment
purposes.
It is not intended to replaceprofessional medical or mental
health advice, diagnosis ortreatment, nor does it
substitute for a relationshipwith a licensed mental health
clinician.
Always consult your physicianbefore deciding about your
(05:43):
physical or mental health.
Now that we understand howstress can impact our brain,
let's look at some techniquesthat can help us to manage
stress effectively.
Let's start with a simple butpowerful tool breathing.
Breath work is one of thesimplest and most effective ways
to manage stress.
When we're anxious, our breathoften becomes shallow and rapid,
(06:05):
which keeps our body in aheightened state.
But by practicing deep,intentional breathing we can
signal to our body that it'ssafe to relax.
Let's try out a few breathingtechniques together, and more on
.
These techniques are in theshow notes.
So one is what is referred toas belly breathing or two to one
breathing.
It's a fantastic and calmingtool for both the mind and the
(06:27):
body.
To try it, sit or lie downcomfortably, place one hand on
your belly and the other on yourchest.
Now inhale slowly through yournose for a count of four, three,
two, one, letting your bellyrise as you breathe in.
Then exhale through your mouth,as if blowing out through a
straw, for a count of eight,seven, six, five, four, three,
(06:54):
two, one.
This longer exhale helpsactivate the parasympathetic
nervous system, which we talkedabout in a previous episode,
which counteracts the stressresponse when I'm feeling
anxious.
Just two or three rounds ofthese exercises can make a huge
difference.
While traveling in Indonesia, ahealer advised me to practice
(07:16):
mindful meditation and breathingfor a few minutes every day.
Mindful breathing is a practicethat involves focusing your
attention entirely on eachbreath.
As you inhale, notice thefeeling of the cool air entering
your nostrils and the gentlerise of your chest.
As you exhale, pay attention tothe warmth of the air as it
(07:37):
leaves your body.
This practice helps ground youand over time, it can improve
your ability to manage stress byhelping you stay present in the
moment.
If your mind ever starts towander, that's totally okay.
Just gently bring it back toyour breath without judgment.
This practice strengthens yourfocus and it can be incredibly
(07:58):
calming during stressful moments.
We'll practice a breathingtechnique again in a bit.
Another technique that's veryeffective is the box breathing
technique, and it involves foursimple steps.
The first is to exhale fully,then inhale through your nose
for a count of four, three, two,one.
(08:19):
Hold the breath for four countsone, two, three, three, four.
Exhale slowly for another four,three, two, one.
Finally pause and hold yourbreath for four counts,
repeating this cycle a few times, and you'll notice a sense of
(08:40):
calm.
Settling in.
Box breathing is especiallyhelpful if you're feeling tense
or on edge.
It helps regulate oxygen andcarbon dioxide levels in the
body, creating a balanced,centered feeling.
If you're able to, right now,try one of these techniques,
notice how even a few mindfulbreaths can shift your state of
(09:01):
mind.
Practicing these techniquesregularly helps make them second
nature, so when stress doesarrive, you have a familiar tool
and you're able to handle itquickly.
If you're able, begin by sittingor lying down comfortably.
Focus on one muscle group at atime, starting with your feet.
Tense the muscles for 5 to 10seconds, then release.
(09:23):
Move up the body, repeatingthis process for each muscle
group.
Notice how your body feelsafterward and observe any
changes in relaxation or tension.
Now let's try a quick breathingexercise.
You may already be familiarwith the 4-7-8 technique, but if
this is new for you, keep yourmouth closed and breathe in
(09:43):
through your nose while countingto four.
Hold your breath for sevenseconds, then now slowly exhale
through the mouth for eightseconds.
Repeat once more.
(10:08):
Try these quick exercises overthe next week and let me know
how you're doing.
Find these exercises in theshow notes.
Now let's continue ourdiscussion.
Beyond breathwork, anotherelement of resilience is
self-awareness.
So let's talk about that andhow it can guide us in making
choices that support ourwell-being.
(10:28):
So let's talk about that andhow it can guide us in making
choices that support ourwell-being.
One of the most powerful habitswe can build is regularly
checking in with ourselves.
It sounds simple, but justasking what do I need right now
can be incredibly grounding.
It's a way of remindingourselves that our needs are
valid, that we matter and thatwe're allowed to take up space
and care for ourselves.
Think about how often we gothrough our day on autopilot.
(10:52):
We're focused on our to-do list, on meeting expectations and on
getting things done, but thisquestion what do I need right
now is a way of shifting back tothe present moment, of
listening to ourselves and ofresponding with compassion.
Maybe you need a break, maybe aglass of water, or maybe a few
deep breaths.
Whatever it is.
(11:13):
Acknowledging your needs helpsyou become more intentional
about meeting them.
Let's talk about emotions, too.
Instead of labeling emotions asgood or bad, try looking at
them with curiosity.
For example, if you're feelinganxious, rather than thinking I
need to get rid of this feeling,you might ask what is this
anxiety trying to tell me.
(11:34):
Emotions can be signals fromour body and mind that something
needs our attention.
By viewing emotions withcuriosity, we allow ourselves to
understand them rather thansimply reacting to them.
Over Over time, this practicecan make us more resilient, as
we develop a clearerunderstanding of what we need to
stay balanced.
(11:54):
Another great tool is to let goof comparison and embrace
gratitude.
In our world of constantcomparison, it is so easy to get
caught up in what others aredoing or achieving, but each
person's journey is unique.
You are unique and focusing ongratitude can help us ground
ourselves in our lives daily.
(12:15):
Practicing gratitude doesn'thave to be complicated.
It could be as simple asjotting down three things you're
thankful for each day.
This small habit can shift yourfocus away from comparison and
toward a sense of contentmentand appreciation.
I'll include in the show notesone of my favorite gratitude
journals.
That helps me stay grounded andfocused on what's important.
(12:37):
Lastly, think about the balancebetween consumption and
creation.
We're constantly consuminginformation.
You're consuming informationright now, and whether it's
social media to news orentertainment, it can be
overwhelming.
But engaging in creativeactivities whether it's writing,
painting, cooking, singing,dancing gives us an outlet to
(13:00):
process emotions and explore ourthoughts.
It allows us to engage withwhat matters to us most,
creating a sense of fulfillmentbeyond external pressures.
Building resilience involvesboth mental and physical
practices.
Now let's explore sometechniques that help to release
stored tension from the body.
Sometimes, stress and traumacan become trapped in the body,
(13:22):
creating areas of tension thatdon't go away.
Techniques like somaticexercise and EMDR, or eye
movement, desensitization andreprocessing, which is performed
by a licensed therapist only.
These are body-based therapiesthat are specifically designed
to help release stored trauma.
(13:42):
There are some that you can tryon your own, though, to release
physical tension.
One powerful technique iscalled body scanning.
This involves mentally scanningyour body from head to toe,
noticing areas where you'reholding tension.
Start at the top of your headand, as you move down, bring
awareness to each part of yourbody.
Pay special attention to areasthat tend to carry stress.
(14:05):
Maybe it's your jaw, your neckor your shoulders.
As you breathe, imagine sendingyour breath to these areas,
softening and releasing thetension with each exhale.
Another helpful practice ismindful movement.
Gentle stretching or yoga canbe great for releasing tension
and reconnecting with your body.
(14:25):
When you stretch, focus on thearea you're working on.
Maybe roll your shoulders,stretch your neck or do a gentle
twist.
This practice connects to yourbody.
This practice connects you toyour body, helping you release
built-up tension.
Check the show notes forexamples of these movements.
(14:45):
Our breath is one of the mostpowerful tools we have for
balancing our mental andphysical state.
Try setting aside a few minuteseach day to practice deep
breathing, mindful breathing orany other technique that
resonates with you.
Think of it as a way to reset,reframe, bringing yourself back
to a balanced state.
(15:06):
Are you ready to make adifference in your community?
In our Speak Out AdvocacySeries, we're here to empower
you to use your voice for change.
Whether improving access tomental health care, reducing
stigma or shaping importantsocial policies, this series
provides the tools to create alasting impact.
If advocating for better care,breaking down barriers or
(15:27):
transforming mental healthservices speaks to your heart,
this is the perfect space tolearn and take action.
Do you have a topic you'repassionate about or need support
advocating for yourself orothers?
We'd love to hear from you.
Text the show to share yourthoughts.
Just check the details in theshow notes.
Together, let's build acommunity that fosters change.
(15:48):
Keep enjoying reframing themembrane.
All right, let's bringeverything together.
Today we talked about themind-body connection, the impact
of stress on the brain,practical breathing techniques,
self-awareness and body-basedpractices.
Building resilience isn't aboutignoring stress.
It's about giving ourselves thetools to manage it.
(16:09):
This week, I want you to trychecking in with yourself.
Ask what do I need right nowand see where that question
takes you.
And if any of these techniquesresonated with you, try
incorporating them into yourroutine.
Share your experiences with meby texting the show details in
the show notes, and rememberthis is a journey and every
(16:31):
small step you take matters.
Until next time, take care ofyourself and breathe.
Hello everyone and welcome.
I'm your host, apri.
Thank you for joining me fortoday's episode, where we'll
discuss the mind-body connectionand how it plays a vital role
in building resilience.
In this episode, we'll explorewhat the mind-body connection
means and how our brains andbodies respond to stress.
I'll walk you through someactionable practices you can use
(00:21):
to calm the mind, ease the bodyand nurture your well-being
from the inside out.
Today's conversation will blendpractical advice with insights
from various cultural andscientific perspectives.
We'll also look at healingpractices from around the world
that emphasize community, andwe'll explore tools that can
help you take charge of yourmental and physical health.
(00:43):
So, wherever you are whetheryou're listening at home, on a
walk or during a break take amoment to breathe, settle in and
let's get started.
Let's start with the concept ofthe mind-body connection.
It's a phrase we've all heard,right, but what does it actually
mean and why does it matter?
At its core, the mind-bodyconnection is the idea that our
(01:04):
thoughts, emotions and mentalstates can influence our
physical health and vice versa.
It's why you might feel astomach ache when you're nervous
or experience tight shouldersafter a long day of stress.
Our mental and physical statesare constantly interacting and
affecting one another, often inways that we're not even fully
(01:24):
aware of the mind-bodyconnection isn't a new concept
either.
Many healing traditions aroundthe world have understood and
respected this relationship forcenturies.
Many practitioners talk aboutbalancing the body's vital
energy for overall health,believing that energy flows
through pathways in the body andthat blockages or imbalances
(01:45):
can lead to illness, bothphysical and mental.
Indigenous cultures around theworld often view wellness
holistically, connecting it tofamily, community and even
nature.
In these views, wellness isn'tsomething that exists within an
individual alone.
It's connected to theenvironment, to relationships
and to the larger social context.
(02:06):
Modern research backs up thisunderstanding, showing that our
mental state can directlyinfluence things like our immune
system, heart health and evenour ability to recover from
illness.
Theories like social ontogenesisand sociogenesis help us dive
deeper into this connection.
Social ontogenesis, forinstance, suggests that our
(02:29):
development as individuals isshaped by social surroundings.
We don't grow up in a vacuum.
Our minds and bodies are shapedby the people around us, our
culture and our socialinteractions.
Similarly, sociogenesis goes astep further, proposing that
even our genes and biology areinfluenced by our social lives.
(02:49):
This means that wellness isn'ta personal endeavor.
It's something that involvesour relationships, our community
and our social supports.
When we talk about resilience,it's not just about individual
strength.
It's about how we interact withthe world around us.
Now that we have a foundationalunderstanding of the mind-body
connection, let's explore whathappens when this connection is
(03:11):
disrupted.
Stress is something we allexperience, but its effects go
far beyond just feelingoverwhelmed.
When we're stressed, our bodiesproduce a hormone called
cortisol.
In small doses, this is helpful.
It's part of our fight orflight response that helps us
handle emergencies.
But when the levels stay highbecause we're dealing with
(03:31):
chronic stress, it starts towear on both our mind and body.
Imagine your brain as abustling city.
The prefrontal cortex, which isthe part of the brain
responsible for decision-making,which is the part of the brain
responsible for decision-making,self-control and emotional
regulation.
It's like a huge workforce andat the center of thought and
order.
When the levels are high for solong, imagine workers starting
(03:55):
to quit because the workforcethat they're working in is no
longer pleasant or it's toxic.
This is why, when we'restressed, it can feel harder to
think clearly, make decisions ormanage emotions.
Then there's the amygdala,which is the part of the brain
that's responsible forprocessing fear and other
intense emotions.
Then there's the amygdala, thepart of the brain responsible
(04:19):
for processing fear and otherintense emotions.
When we're under chronic stress,it's like someone's turning up
the volume in this area, makingus more sensitive to everything
around us.
We might start to feel on edge,ready to react to any little
thing, because our brain isstuck in this heightened state
of alertness.
The American PsychologicalAssociation has reported that
(04:40):
over 77% of Americans regularlyexperience stress, and nearly
half say that it negativelyimpacts their personal lives.
For marginalized communities,the stress can be even higher,
influenced by factors likesystemic discrimination or
economic hardship.
This isn't just uncomfortable.
It has real consequences forour health, affecting everyone
(05:02):
and everything from our immunesystem to our risk for chronic
diseases.
When you're feeling overwhelmedor anxious, it's not just in
your head.
Your brain and body arephysically reacting to stress,
and that is why it's importantto understand and manage it, so
we can protect our mentalclarity, our emotional stability
and our long-term health.
(05:23):
The Reframing the MembraneCrossing Boundaries podcast is
provided solely forinformational and entertainment
purposes.
It is not intended to replaceprofessional medical or mental
health advice, diagnosis ortreatment, nor does it
substitute for a relationshipwith a licensed mental health
clinician.
Always consult your physicianbefore deciding about your
(05:43):
physical or mental health.
Now that we understand howstress can impact our brain,
let's look at some techniquesthat can help us to manage
stress effectively.
Let's start with a simple butpowerful tool breathing.
Breath work is one of thesimplest and most effective ways
to manage stress.
When we're anxious, our breathoften becomes shallow and rapid,
(06:05):
which keeps our body in aheightened state.
But by practicing deep,intentional breathing we can
signal to our body that it'ssafe to relax.
Let's try out a few breathingtechniques together, and more on
.
These techniques are in theshow notes.
So one is what is referred toas belly breathing or two to one
breathing.
It's a fantastic and calmingtool for both the mind and the
(06:27):
body.
To try it, sit or lie downcomfortably, place one hand on
your belly and the other on yourchest.
Now inhale slowly through yournose for a count of four, three,
two, one, letting your bellyrise as you breathe in.
Then exhale through your mouth,as if blowing out through a
straw, for a count of eight,seven, six, five, four, three,
(06:54):
two, one.
This longer exhale helpsactivate the parasympathetic
nervous system, which we talkedabout in a previous episode,
which counteracts the stressresponse when I'm feeling
anxious.
Just two or three rounds ofthese exercises can make a huge
difference.
While traveling in Indonesia, ahealer advised me to practice
(07:16):
mindful meditation and breathingfor a few minutes every day.
Mindful breathing is a practicethat involves focusing your
attention entirely on eachbreath.
As you inhale, notice thefeeling of the cool air entering
your nostrils and the gentlerise of your chest.
As you exhale, pay attention tothe warmth of the air as it
(07:37):
leaves your body.
This practice helps ground youand over time, it can improve
your ability to manage stress byhelping you stay present in the
moment.
If your mind ever starts towander, that's totally okay.
Just gently bring it back toyour breath without judgment.
This practice strengthens yourfocus and it can be incredibly
(07:58):
calming during stressful moments.
We'll practice a breathingtechnique again in a bit.
Another technique that's veryeffective is the box breathing
technique, and it involves foursimple steps.
The first is to exhale fully,then inhale through your nose
for a count of four, three, two,one.
(08:19):
Hold the breath for four countsone, two, three, three, four.
Exhale slowly for another four,three, two, one.
Finally pause and hold yourbreath for four counts,
repeating this cycle a few times, and you'll notice a sense of
(08:40):
calm.
Settling in.
Box breathing is especiallyhelpful if you're feeling tense
or on edge.
It helps regulate oxygen andcarbon dioxide levels in the
body, creating a balanced,centered feeling.
If you're able to, right now,try one of these techniques,
notice how even a few mindfulbreaths can shift your state of
(09:01):
mind.
Practicing these techniquesregularly helps make them second
nature, so when stress doesarrive, you have a familiar tool
and you're able to handle itquickly.
If you're able, begin by sittingor lying down comfortably.
Focus on one muscle group at atime, starting with your feet.
Tense the muscles for 5 to 10seconds, then release.
(09:23):
Move up the body, repeatingthis process for each muscle
group.
Notice how your body feelsafterward and observe any
changes in relaxation or tension.
Now let's try a quick breathingexercise.
You may already be familiarwith the 4-7-8 technique, but if
this is new for you, keep yourmouth closed and breathe in
(09:43):
through your nose while countingto four.
Hold your breath for sevenseconds, then now slowly exhale
through the mouth for eightseconds.
Repeat once more.
(10:08):
Try these quick exercises overthe next week and let me know
how you're doing.
Find these exercises in theshow notes.
Now let's continue ourdiscussion.
Beyond breathwork, anotherelement of resilience is
self-awareness.
So let's talk about that andhow it can guide us in making
choices that support ourwell-being.
(10:28):
So let's talk about that andhow it can guide us in making
choices that support ourwell-being.
One of the most powerful habitswe can build is regularly
checking in with ourselves.
It sounds simple, but justasking what do I need right now
can be incredibly grounding.
It's a way of remindingourselves that our needs are
valid, that we matter and thatwe're allowed to take up space
and care for ourselves.
Think about how often we gothrough our day on autopilot.
(10:52):
We're focused on our to-do list, on meeting expectations and on
getting things done, but thisquestion what do I need right
now is a way of shifting back tothe present moment, of
listening to ourselves and ofresponding with compassion.
Maybe you need a break, maybe aglass of water, or maybe a few
deep breaths.
Whatever it is.
(11:13):
Acknowledging your needs helpsyou become more intentional
about meeting them.
Let's talk about emotions, too.
Instead of labeling emotions asgood or bad, try looking at
them with curiosity.
For example, if you're feelinganxious, rather than thinking I
need to get rid of this feeling,you might ask what is this
anxiety trying to tell me.
(11:34):
Emotions can be signals fromour body and mind that something
needs our attention.
By viewing emotions withcuriosity, we allow ourselves to
understand them rather thansimply reacting to them.
Over Over time, this practicecan make us more resilient, as
we develop a clearerunderstanding of what we need to
stay balanced.
(11:54):
Another great tool is to let goof comparison and embrace
gratitude.
In our world of constantcomparison, it is so easy to get
caught up in what others aredoing or achieving, but each
person's journey is unique.
You are unique and focusing ongratitude can help us ground
ourselves in our lives daily.
(12:15):
Practicing gratitude doesn'thave to be complicated.
It could be as simple asjotting down three things you're
thankful for each day.
This small habit can shift yourfocus away from comparison and
toward a sense of contentmentand appreciation.
I'll include in the show notesone of my favorite gratitude
journals.
That helps me stay grounded andfocused on what's important.
(12:37):
Lastly, think about the balancebetween consumption and
creation.
We're constantly consuminginformation.
You're consuming informationright now, and whether it's
social media to news orentertainment, it can be
overwhelming.
But engaging in creativeactivities whether it's writing,
painting, cooking, singing,dancing gives us an outlet to
(13:00):
process emotions and explore ourthoughts.
It allows us to engage withwhat matters to us most,
creating a sense of fulfillmentbeyond external pressures.
Building resilience involvesboth mental and physical
practices.
Now let's explore sometechniques that help to release
stored tension from the body.
Sometimes, stress and traumacan become trapped in the body,
(13:22):
creating areas of tension thatdon't go away.
Techniques like somaticexercise and EMDR, or eye
movement, desensitization andreprocessing, which is performed
by a licensed therapist only.
These are body-based therapiesthat are specifically designed
to help release stored trauma.
(13:42):
There are some that you can tryon your own, though, to release
physical tension.
One powerful technique iscalled body scanning.
This involves mentally scanningyour body from head to toe,
noticing areas where you'reholding tension.
Start at the top of your headand, as you move down, bring
awareness to each part of yourbody.
Pay special attention to areasthat tend to carry stress.
(14:05):
Maybe it's your jaw, your neckor your shoulders.
As you breathe, imagine sendingyour breath to these areas,
softening and releasing thetension with each exhale.
Another helpful practice ismindful movement.
Gentle stretching or yoga canbe great for releasing tension
and reconnecting with your body.
(14:25):
When you stretch, focus on thearea you're working on.
Maybe roll your shoulders,stretch your neck or do a gentle
twist.
This practice connects to yourbody.
This practice connects you toyour body, helping you release
built-up tension.
Check the show notes forexamples of these movements.
(14:45):
Our breath is one of the mostpowerful tools we have for
balancing our mental andphysical state.
Try setting aside a few minuteseach day to practice deep
breathing, mindful breathing orany other technique that
resonates with you.
Think of it as a way to reset,reframe, bringing yourself back
to a balanced state.
(15:06):
Are you ready to make adifference in your community?
In our Speak Out AdvocacySeries, we're here to empower
you to use your voice for change.
Whether improving access tomental health care, reducing
stigma or shaping importantsocial policies, this series
provides the tools to create alasting impact.
If advocating for better care,breaking down barriers or
(15:27):
transforming mental healthservices speaks to your heart,
this is the perfect space tolearn and take action.
Do you have a topic you'repassionate about or need support
advocating for yourself orothers?
We'd love to hear from you.
Text the show to share yourthoughts.
Just check the details in theshow notes.
Together, let's build acommunity that fosters change.
(15:48):
Keep enjoying reframing themembrane.
All right, let's bringeverything together.
Today we talked about themind-body connection, the impact
of stress on the brain,practical breathing techniques,
self-awareness and body-basedpractices.
Building resilience isn't aboutignoring stress.
It's about giving ourselves thetools to manage it.
(16:09):
This week, I want you to trychecking in with yourself.
Ask what do I need right nowand see where that question
takes you.
And if any of these techniquesresonated with you, try
incorporating them into yourroutine.
Share your experiences with meby texting the show details in
the show notes, and rememberthis is a journey and every
(16:31):
small step you take matters.
Until next time, take care ofyourself and breathe.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Ridiculous History
History is beautiful, brutal and, often, ridiculous. Join Ben Bowlin and Noel Brown as they dive into some of the weirdest stories from across the span of human civilization in Ridiculous History, a podcast by iHeartRadio.