Using the Mind-Body Connection to Manage Stress & Take Control of Your Life!

By Sherry McHenry

What is the Mind-Body Connection?

We are learning amazing things about how the mind influences the body and how the body influences the mind. An emerging field of scientific study, called psychoneuroimmunology (PNI), is discovering an interconnectedness of our thoughts, beliefs, images and biochemistry through neuropathways. We are appreciating more fully how our thinking influences our bodily chemistry. Repetitive thought processes and feelings can create chemical changes on a cellular level within our bodies. We have an innate ability to affect our well-being. How we perceive our lives and how we respond to stress is key to wellness and vitality.

The day-to-day complexities of our lives can cause much internal distress, affecting our ability to cope and to be at peace within. When we are chronically stressed, our bodies are constantly in the “fight or flight” response. Over time chronic stress weakens the immune system and the inner networks of healing within our body. We can also develop destructive habits of coping such as nail biting, self-medicating with alcohol, drugs or food and negative or anxious thinking patterns.

What follows are three useful Mind-Body interventions to counter the effects of stressful living. All three interventions provide the basis for personal change and are the foundation for other self-care strategies including exercise, nutrition and the integration of conventional medicine and pharmacology.

As with any self-care technique, the following interventions rely upon personal motivation and discipline to develop positive change for a proactive lifestyle. A practitioner who is trained in teaching the following skills serves as a guide and coach, helping you use these skills independently.

The Relaxation Response

Herbert Benson, M.D., founder of the Mind/Body Institute at Harvard Medical School coined the term “relaxation response” to describe a physical state of deep rest. Studies at his institute show that deep rest changes the physical and emotional responses to stress such as decreasing heart rate, blood pressure and muscle tension. Elicitation of the relaxation response is not difficult and can be brought forth through techniques such as progressive relaxation, meditation, repetive prayer and breath focus. Practiced regularly, it can have lasting effects and can improve health. As little as 10 minutes can create balance. 90-second “mini sessions” can be incorporated throughout the day. Regular elicitation of the relaxation response is scientifically proven to be an effective treatment for a wide range of stress-related disorders.

Guided Imagery

Guided Imagery is a proven form of focused relaxation that harmonized the mind/body/spirit. It has been widely researched and proven to be very beneficial in helping the body to heal and to create goal-oriented outcomes. A person activates the sensory processes of the mind-body to elicit wanted change. For example, by focusing one’s inner mind on a peaceful place, such as a beach, you can activate sensory memories so that your mind thinks it’s really there. When you relax and imagine hearing the sound of the ocean, seeing the colors, smelling the air, you elicit the same quality of experience within the body. It is a process of incorporation the power of the mind to assist the body to heal, maintain health or relax by way of inner communication. The mind seems capable of using imagery, even symbolically, to assist in bringing about the change that we imagine.

Guided Imagery is a simple, low-cost tool. Clinical studies are demonstrating the positive effect of imagery on immune systems activity. Imagery is also used for the purposes of enhancing performance, deepening connection with the core self and reducing stress by creating a relaxed, peaceful inner state.

Hypnotherapy

Hypnotherapy is a modern form of hypnosis that incorporates a variety of techniques such as guided imagery, goal-directed relaxation and self-hypnosis. Hypnosis was approved by the American Medical Association in 1958, and is classified as a mind-body intervention.

It is a very natural process and actually is a communication system between one’s conscious and subconscious mind. Consciously one may want to change a pattern of behavior but if there is confliction or fear about the change within, it becomes difficult to succeed long term. Wanted suggestions (a form of affirmations) are given while in a state of inner absorption, concentration and focused attention, known as a state of trance. When the mind is concentrated and focused, a person is able to use more of their potential.

Experiencing states of trance is something that people do often. For instance, one can be so absorbed in thought while reading a book that they fail to notice what is happening around them. While zoned out, another level of consciousness, which is referred to as the subconscious mind, took over.

There is a lot of misinformation about hypnosis due to stage and TV shows. Hypnosis is not mystical or magical. A deep, comatose state is not required for hypnosis to be effective in most instances. Most people experience a light to medium state of trance and are in control. All hypnosis is self-hypnosis. A person’s subconscious mind is very protective and will reject suggestions that go against his or her belief system. Hypnosis is not a cure-all, but is a valuable tool that is complementary to medical treatments.

Studies indicate that most adults are somewhat hypnotizable and that effects can be cumulative. About 5-15 percent have a very high capacity to respond, while those with mental disabilities are the least responsive. It takes about 21 days to develop new behavior patterns or techniques. Repetitive practice of techniques reinforces desired outcomes.

Research indicates that hypnosis is effective in the following areas: managing stress and pain, irritable bowel syndrome, enhancing immune system functioning, migraines, medical and dental procedures, sleep patterns, phobias, peak performance, weight/smoking and more.

Mind-Body Interventions

As of 2001, Mind-Body Interventions has been classified as one of the major categories in a 5-category system of complementary and alternative medicine (CAM) by the National Institute of Health’s (NIH) National Center for Complementary and Alternative Medicine (NCCAM). Among the interventions constituting Mind-Body are deep relaxation, meditation, guided imagery and self-hypnosis.

Glossary:

Fight-or-flight response: a series of biochemical changes that prepare you to deal with threat or danger.

Resources:

www.nccam.nih.gov
www.webmd.com
www.mbmi.org

To contact Sherry McHenry for more information or to schedule an appointment: 513-708-9621; sherrymchenry@fuse.net www.innerchange4u.com