7 Ways Your Mental Health Is Impacting Your Physical Health

Anyone who’s sat with me in the therapy room has heard me say this, but here it is for anyone who hasn’t met me yet: the brain and the body are deeply connected. For this reason, many therapists will use treatment methods that incorporate the mind-body connection such as mindfulness, somatic-based therapies, and holistic practices like yoga or dance. Looking at yourself through a “whole-person” perspective means examining your needs regarding your physical health, mental health, social environment, and greater social systems and cultures. Using this framework helps to keep your mind and body in balance.

When you are out of balance, you may notice certain physical symptoms that can emerge based on the state of your psychological well-being (or lack thereof). Here are 7 ways your mental health might be impacting your physical health:

1. Muscle tension

Have you ever stopped for a moment only to realize your shoulders are super scrunched or your hands are balled up? That’s muscle tension, my friend. And while it’s super common to experience this when you’re feeling stressed, anxious, or angry, it’s not the healthiest for our bodies. Contracted muscles on a chronic level can lead to feeling fatigued and, in some cases, immune system suppression. Not good.

Try this:

Settle into a comfortable position and take a few deep breaths. Then, on your next breath in, clench all the muscles in your hands for 4-8 seconds, squeezing hard (but not to the point of being painful). As you exhale, abruptly release the tension in your hands and immediately relax them. Take about 10 seconds to relax and continue breathing in and out before targeting another muscle group (arms, shoulders, face, legs, etc.). This is called progressive muscle relaxation and there are tons of videos on YouTube if you’re interested in practicing this with a guide!

2. Energy levels

Honestly, this is a common side effect of so many things that it can be difficult to even realize when it’s happening because it sometimes just feels normal, but your energy levels can get suuuper out of whack when you’re struggling with your mental health. Anyone who has ever been depressed or anxious, raise your hands with me: who feels fatigued?! Fatigue or low energy is common with these conditions and really isn’t healthy long-term. On the flip side, someone who experiences bipolar disorder may find their energy levels to be through the roof, and may feel like they can go days without sleep. That can also be unhealthy!

Try this:

What I’m about to suggest will sound counter-intuitive, but I’m going for it: try some light exercise when you find that your energy levels are below average. Going outside for a 15- or 30-minute walk can vastly improve your energy and may be enough to reset how you feel. While you may not feel energized enough to run a marathon (honestly, who does?!) something light and low-impact can release enough endorphins to give you a quick boost of energy. If going out for a walk feels like too much, try doing some basic stretches for a few minutes — you can even do these on your couch! And if you’re on the other end of the spectrum, with too much energy, try a quick 10-minute body scan meditation to slow your body down.

3. Sleep hygiene

It’s probably no surprise to anyone to hear that how you’re feeling mentally will likely impact your sleep. Happy as a clam and feeling fulfilled? Yay, you’re more likely to get a good night’s rest! Stressed out from work or anxiously ruminating on different thoughts? Yeah, it’s gonna be a lot harder not only to fall asleep, but to stay asleep throughout the night. Also, conditions like obstructive sleep apnea, which is when your breathing pauses during sleep, occur more frequently in people with psychiatric disorders (Sleep Foundation, 2020). We all know that sleep is incredibly important to functioning well in our daily lives, so this is an important thing to monitor.

Try this:

Establish a bedtime routine that includes a strategy for relaxation and stress relief. The brain benefits from repetition, so having a routine that starts at approximately the same time each night can help cue your brain over time that it’s time to get ready for sleep. This routine might include things like no-screen time, low lighting, soothing music, herbal tea, yoga or meditation, or whatever else may help clear your mind and bring your body into a state of relaxation.

4. Weight gain or loss

While this looks different for everyone, research has shown that mental health issues have an impact on one’s weight. For one thing, many people turn to emotional eating when they are feeling depressed, or lose their appetite when they’re anxious. This can lead to a variety of issues, including irregular eating patterns, restrictive eating, binge eating, using eating as a coping skill… you name it. And gaining or losing weight often just add to the difficult emotions that you might already be experiencing, leading to further spiraling. For those on medication (psychotropic or otherwise), weight gain or loss can also be a side effect, so it’s super important to discuss with your psychiatrist or physician beforehand.

Try this:

If you find yourself guilty of emotional eating or using food as a coping skill, try to make some healthier swaps (dark chocolate instead of cookies, vegetable sticks instead of chips, etc). Another tactic is to utilize distraction in those moments where you want to reach for comfort foods — is there a comforting hobby you can do instead? A phone call you can make? A task you can do?

On the flip side, if you find yourself struggling to have any appetite at all because of stress or other emotional factors, try establishing routine times each day where you consume a healthy meal or snack. Perhaps a nutritional shake is easier than eating chicken at this point, and that’s okay. Over time, after establishing a routine in which you consume food at the same times each day, your body may recognize certain times as mealtimes and it may become easier to eat regularly.

I am not a nutritionist or a physician. Please consult with your physician if you are noticing drastic weight gain or loss, or if you would like guidance on healthy eating, as every body is different!

5. Headaches

We already know that stress can lead to headaches. But research has also shown that there’s a strong link between headaches and various mental health conditions. Tension headaches are common in folks with depression, often accompanied by fatigue or muscle/joint aches. Folks with anxiety or panic disorders have a higher likelihood of experiencing migraines which are the fucking woooorst. And those who have experienced trauma are also at an increased risk of developing migraines and tension headaches, often with a higher degree of disability when they come on (Verywell Mind, 2020).

Try this:

First, make sure you’ve had enough water, and maybe chug another 8oz. just to be safe. Then, if the headaches persist, try placing a cold compress onto your forehead. You can do this by putting ice in a Ziploc bag and wrapping the bag in a towel, or by grabbing the bag of frozen peas you keep in your freezer for this purpose. Either way, a cold compress can reduce inflammation which can help alleviate headache pain.

6. Substance use and/or abuse

“Substance use” = using substances. Drinking a glass of wine with dinner, having a beer at a social gathering, or consuming a small amount of cannabis before bed can all be forms of substance use that may be fine without causing problems in someone’s life. Now, if you’ve ever had a few drinks after a hard day, you might have been using substances as a coping skill or for escapism. While this is not uncommon, it’s important to notice this pattern before it escalates into substance abuse. “Substance abuse” = using substances to the point of dysfunction or problems occuring in someone’s life. When we’re talking about harder, more illicit drugs, the risks are even greater. One of the major causes of substance abuse is, unsurprisingly, a lack of healthy coping mechanisms. Another one is trauma. Folks who have been exposed to traumatic events are more likely to develop a substance abuse disorder or addiction. When we use substances to escape our feelings or problems, and begin to rely on those substances to feel okay, it can lead to continued problems throughout other parts of our lives.

Try this:

If you find yourself reaching for one too many glasses of wine when you’re stressed or upset, try distracting yourself with a different activity. If you’re angry or stressed, try using a punching bag or doing another high-intensity workout to relieve stress. If you’re feeling sad or depressed, try reading a book or watching a feel-good movie. Irritable? Take some deep breaths (reeeeally slow ones). Most importantly, know your triggers. What has just happened when you reach for that one-glass-too-many? Everyone’s tolerance for substances differs based on individual history, family history, and other factors, but it’s important to know when we’re doing something for fun vs. escapism or coping.

If you believe you may be struggling with substance abuse, please inform your physician and/or therapist so you can receive the help you may need. You can also look for a treatment center near you or check out https://www.samhsa.gov/ for more info.

7. Chronic disease

The link between chronic disease and mental health can feel cyclical at times. Folks who live with chronic physical health conditions experience higher rates of depression and anxiety; conversely, folks struggling with mental health issues can be at higher risk of developing chronic physical conditions. For example, folks who live with schizoprenia are often at higher risk for diabetes (Mental Health America, 2021), whereas folks with depression are at higher risk of developing cardiovascular disease, Alzheimer’s disease, chronic pain, and stroke (National Institute of Mental Health, 2021). These statistics are not meant to make anyone feel more hopeless about their situation, but rather to highlight the importance of seeking help — both for physical conditions AND mental health conditions — and taking care of yourself.

Good self-care involves monitoring the way you feel both physically and mentally. When one is out of alignment, the other probably will be too. Looking at yourself through a whole-person lens can help you identify when something feels wrong so you can get help. Try the above tips if you’re noticing any of those symptoms on a minor level — but make sure to consult your physician and/or your therapist if they persist or are more severe.