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The importance of balance between mind and body was understood by ancient Chinese medicine, which viewed holistic health as a yin-yang dynamic – placing emphasis on balance for a healthy life.

The fact is that our lives are in a constant state of change. Life is not static; it changes with every moment. ‘Our levels of rest, stress, and nutrition are constantly shifting. Whether we realise it or not, we are constantly altering ourselves so that we feel more grounded and whole.’^[1]

Of course, we all struggle to maintain that necessary balance but it’s important to remind ourselves that it’s OK to lose our footing. Equally important is the reminder that we can find that balance once again.

When we are struggling or feeling lost, confused or out of balance, it’s easy to become overwhelmed by feelings of negativity and pessimism, and believe that the world is working against us.

However, if we take a step back and foster a sense of curiosity about our feelings, we can begin to ask ourselves why we might be feeling a certain way.

Many of us are guilty of blaming our feelings on external circumstances. We might blame our boss for causing us stress, or a spouse or friend for not listening to us in a time of need. However, blame is rarely fruitful. Instead, it is worth exploring our internal environment and figuring out what might be happening within, and how that could be impacting our mental health and wellbeing.

Throughout this blog, we will consider the relationship between mind and body as it relates to mental health, and we will look at proven methods for improving our mental health with a physical health approach.

The Importance of Exercise

We live in a time where both physical and mental difficulties are met with almost immediate medical intervention. Unfortunately, many medications carry harmful or adverse side effects. This is not to say that one should not take medication if it is needed, but there are alternatives and preventative measures one can take in dealing with mental and physical illnesses, one of those being regular exercise. There is, in fact, evidence to suggest that exercise may be an intervention often neglected when it comes to mental health care.^[2]

Common mental health issues, like anxiety and depression, have been proven to be reduced by doing aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing.^[3] In her article, Guszowska proposes that the reduction in these issues, and the reported improvement in mood, is due to improved blood circulation to the brain, specifically the hypothalamic-pituitary adrenal (HPA) axis. This influences a person’s physiological reactivity to stress.’^[4]

According to Callaghan, exercise improves mental health by ‘reducing anxiety, depression, and negative mood, and by improving self-esteem and cognitive function.^[5]

The myriad of health benefits – both physical and mental – resulting from regular exercise should not be underestimated. Some of these benefits include:

• Reduced stress.
• Improved sleep.
• Increased libido.
• Improvements in mood.
• Increased energy.
• Increased stamina.
• Reduced tiredness.
• Reduced cholesterol levels.

Meditation

Yoga and meditation are commonly known to promote deep breathing and the relief of stored physical tension, which can translate to emotional tension. By incorporating yoga and meditation practices into your daily routine, you allow your mind and body to relax which, in turn, mediates the adverse effects of stress.^[6]

How Diet Influences our Mental Health

How we nourish our bodies has been found to strongly correlate to our mental health and wellbeing, according to a study published in 2014.^[7] The study examined behavioural factors relating to mental health, and found that consistently correlating behaviour was the level of consumption of fruits and vegetables. The study involved almost 14,000 participants aged 16 and over, including both men and women. It was found that higher consumption of nutrient-rich foods like fruits and vegetables was associated with ‘increased odds of high mental well-being and reduced odds of low mental wellbeing.’^[8]

The aforementioned study notes that mental health and wellbeing constitutes more than just the lack of illness, disease, or psychiatric pathology.^[9] It is also concerned with positivity, optimism, emotional resilience, positive interpersonal relationships, positive functioning, and a sense of agency and autonomy.^[10]

Serotonin

Our mental health and wellbeing is largely influenced by a neurotransmitter, or chemical messenger, known as serotonin. Serotonin helps us in regulating our sleep and appetite, inhibiting pain, and mediating our moods.^[11] Though it is released in the brain, up to 95% of our serotonin is produced in the gastrointestinal tract, which is lined with about 100 million nerve cells. The functionality of these nerve cells and the production of serotonin is greatly influenced by the good bacteria within an area of the intestine known as the microbiome. It makes sense, then, that the quality of food that we introduce into our gut greatly influences our mental wellbeing, which is dependent on sufficient levels of serotonin.

Studies and research aren’t necessary when it comes to understanding the positive impact a nutrient-rich diet will have on your mind and body so mental health will also be improved. You can discover the beneficial effects yourself by increasing your intake of healthy foods and reducing your intake of unhealthy, highly processed foods. Notice your mood and energy levels, and any shifts that happen as a result of your dietary improvements.

Sources:

^[1] Spencer, J., 2008. Food for thought: the role of dietary flavonoids in enhancing human memory, learning and neuro-cognitive performance. Proceedings of the Nutrition Society, 67(2).

^[2] Callaghan, P., 2004. Exercise: a neglected intervention in mental health care?. Journal of Psychiatric and Mental Health Nursing, 11(4).

^[3] Guszkowska M.. Effects of exercise on anxiety, depression and mood [in Polish] Psychiatr Pol. 2004;38:611–620.

^[4] Guszkowska M.. Effects of exercise on anxiety, depression and mood [in Polish] Psychiatr Pol. 2004;38:611–620.

^[5] Callaghan, P., 2004. Exercise: a neglected intervention in mental health care?. Journal of Psychiatric and Mental Health Nursing, 11(4).

^[6] Desai, M., Kapadia, M. and Parikh, R., 2019. Yoga And Meditation In Promoting Mental Health. [ebook] Department of Psychiatry, Jaslok Hospital and Research Center, Mumbai, India. Available at: <https://www.actascientific.com/ASNE/pdf/ASNE-02-0100.pdf> [Accessed 29 May 2020].

^[7] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[8] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[9] Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[10]Stranges, S., Samaraweera, P., Taggart, F., Kandala, N. and Stewart-Brown, S., 2014. Major health-related behaviours and mental well-being in the general population: the Health Survey for England. BMJ Open, [online] 4(9). Available at: <https://bmjopen.bmj.com/content/4/9/e005878> [Accessed 29 May 2020].

^[11] MD, E., 2015. Nutritional Psychiatry: Your Brain On Food – Harvard Health Blog. [online] Harvard Health Blog. Available at: <https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626> [Accessed 29 May 2020].

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As individuals and families across the country begin to acclimatise to the newly imposed restrictions in response to the COVID-19 pandemic people are now seeking ways to cope with the significant and sudden change to routine and lifestyle.  The world is simultaneously in panic and mourning; attempting to deal with and manage the uncertainty of what the future has in store, alongside the grief for a way life we once had that we know we are unlikely to ever go back to, and the thousands that have died as a result of the virus. At moments like this it can feel difficult to show gratitude. However reminding yourself daily of what you are grateful for, can have untold benefits especially in times like these.

There are various ways to protect oneself from the psychological effects of the pandemic; namely attempts to take attention away from the never ending news reports on the virus and to maintain as much of a routine as possible. However, one thing that is believed to be effective in reducing psychological and physical strain, is to practice gratitude as a way to focus on positive emotions to best integrate what has been lost; in terms of freedom of movement, our careers, financial loss, disruption in our social life and interaction our friends and family, and in the worst cases, the lives of loved ones.

While these losses are real and it is important to feel free (to) and unashamed to express these feelings of loss, it is also important and necessary to remember what we do have, what has not been lost, but in fact being appreciated, understood and therefore strengthened.

Research confirms that gratitude effectively increases happiness and reduces depression. According to a 2012 study by the University of Kentucky, gratitude enhances empathy and reduces aggression. Participants of the study experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge[1].

Did you also know that grateful people sleep better?

It can be difficult to know what to give gratitude for. But in all honesty, we can give our gratitude to anything we like; big or small. Below are several ideas about what we can be thankful for, at any point and even in times of crisis.

Gratitude for human compassion

The incredible generosity and kindness shown by individuals and organisations in this difficult, dark time is something to be grateful for. While we may have seen pictures of empty shelves and heard reports of panic buying and hoarding, the vast majority are condemning this behaviour and many more stories evidence many people going out of there way to help the elderly and vulnerable as they are forced into self-isolation to either avoid or contain the virus.

We were aware of the growing strain on social care and extreme loneliness elderly people faced as a result, but very rarely did many people act on it, until now. Those choosing to self-isolate who had busy social lives now have an enhanced understanding of how damaging this can be to emotional wellbeing and in response, the majority of the country are now taking action. Celebrities are donating large amounts of money such the South African billionaire Motsepe, who has pledged a donation of $57 million to fight the virus, or the 750000 British volunteers willing to support the NHS, alongside endless small random acts of kindness normal people are now offering to each other as a result of this crisis.

Gratitude for our friendships, relationships and family

As society became increasingly fragmented, image conscious and inward looking, it is a good time to remember how important it is to nurture our social connections, support networks and most importantly, public services. A new appreciation for workers in, what were previously believed to be, low skilled jobs are now being revered for their hard work and dedication to provide services to the public putting their own life at risk. Refuse workers won a campaign for full time sick pay for their staff, encouraging other key workers to demand recognition for the important role they play in society.

Gratitude for our infrastructure, health services and the promise of positive change

Gratitude can expand to the recognition of how incredibly unusual and nearly incomprehensible the crisis is. Many countries face lethal diseases without a fraction of the resources or support from government and public services, we are truly lucky to have governments that are able to afford to subsidise large percentages of wages and are continuing to work tirelessly to ensure people are not left without food or accommodation.

While we may be currently in the thick of the crisis, looking towards undoubtedly more weeks and even months of disruption to our routine, we are lucky to be assured that this is temporary and will come to an end eventually. Even though the pandemic may have lasting repercussions, we have the opportunity to learn valuable lessons. What and who are truly important, and to understand our value in society.

These things are worth considering, not only to protect our psychological wellbeing but also for the benefits that stress relief has on our physical health. Stress reduction has been proven to strengthen our immune systems and protect us from illnesses that typically occur as a result of burn-out and overworked nervous systems. Every night before we go to sleep and every morning we wake up, we could practice remembering at least three things that we are grateful for as an empowering orientation of our focus.

If you have a client, or know of someone who is struggling to find the right help for any form of mental health issue during this pandemic, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours)

[1] https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude (accessed 30/3/2020)

The post Using Gratitude to Stay Positive During the COVID-19 Pandemic appeared first on Khiron Clinics.

During any neural activity, including our thoughts, dreams, and emotions, the neurons in our brains fire in certain patterns. The patterns that fire create a bond, or memory, over time, so that when one piece of the pattern fires, the rest will follow. What fires together, wires together, so when we apply some conscious effort into cultivating positive states of mind, the responding flow of reward-related neurochemicals (Dopamine, Oxytocin, Serotonin, and Endorphins, or D.O.S.E) influences the pathways in our brain to adapt, so that these pathways strengthen and the chemicals become more accessible. Although this article is mainly focussed on neuroplasticity, in order to fully highlight the magnificent power of the brain, it is worth mentioning another of the brain’s amazing abilities – neurogenesis. This is the brain’s ability to grow new neurons. The potential to replace neurons that have died could open up amazing opportunities for neuro-scientists in the treatment of dementia, or traumatic brain injuries^[2]Ackerman, Courtney E. “What Is Neuroplasticity? A Psychologist Explains [+14 Exercises]”. Positivepsychology.Com, 2019, https://positivepsychology.com/neuroplasticity/. Accessed 5 Dec … Continue reading.

It has been found that when there is a higher level of activity in the left prefrontal cortex of the brain relative to the right, the individual generally experiences more positive emotions and well-being. Therefore, if we make a conscious effort to encourage more activity in the left prefrontal cortex, we can stimulate the cultivation of positivity and well-being.

Because the neurons that fire together wire together, we must be conscious of negative influences on our neural pathways. Rewiring our brain circuitry is not just a matter of creating new pathways, it is also a matter of discarding those that are destructive. Stress is a destructive factor that can be detrimental to both physical and mental health. This is due to the release of the hormone cortisol in the brain. Frequent release of cortisol can cause damage to the hippocampus, which is associated with visual-spatial memory, and with memory of context and setting. Research in adults has shown that those with a history of frequent stress have lost approximately 25% of the volume of their hippocampus, leaving them with a compromised ability to form new memories. It is clear then that taking a step back from the stress in our lives can have a positive effect on our health. In order to reduce stress and weaken the neural pathways that it has formed, one could make space in their life for relaxation, perhaps by taking up a hobby such as reading or painting, yoga, or beginning a meditation practice.

In order to rewire the brain so that it is better adapted to allow the flow of the D.O.S.E neurochemicals, we must practice receiving them, and allow the body to naturally widen the chemicals’ accessibility to us. The decision to reshape one’s neural pathways and create a more positive state of being must be consciously made by the individual. This process begins by finding our negativity, our judgements and cognitive biases, and replacing it honest, realistic expectations of ourselves. We are often quite harsh on ourselves over our perceived failures, like bad relationships or laziness. Instead of ruminating on these negatives, which could only cause happiness if the individual finds some indulgent pleasure in wallowing or self-pity, we can take a step back, detach from those negative thinking patterns, and look for better things in our lives. When we replace negativity with gratitude, we are providing our brains with the opportunity to produce and release more of the D.O.S.E neurochemicals.

Initially, the changes that come about as a result of the practice of gratitude, reduction of stress, and conscious awareness of our thoughts and feelings will be temporary, but over time these changes will be noticeably less temporary as the bonds created between the synaptic nerves will increase in strength, because neurons that fire together, wire together.

This was our last blog looking at scientific ways to make ourselves happier. Please keep an eye out for our forthcoming articles on Personality Disorders, specifically those categorised under the Cluster B of Personality Disorders. If you have a client, or know of someone who is struggling with seriously low moods during these dark winter months – reach out to Khiron. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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