Transformation of the body through the power of consciousness: methods of psychosomatics
A person is a holistic organism, in which all elements are closely interconnected. Changes in physical well-being are impossible without working with internal thoughts and emotions. Transformation can only begin by learning to be present in the present moment and self-aware, as it is impossible to control what remains outside of our field of perception. Psychosomatologist Ekaterina Tur discusses productive ways to influence the body through the mind.
Article Contents:
Psychosomatics: the essence of science and Applications
To control your emotions and sensations, it’s important to become familiar with psychosomatics—a discipline that studies the influence of your internal emotional state on your physical health. A wealth of data has now accumulated confirming that intense feelings, especially anxiety, can trigger the development of various psychosomatic illnesses. One of the key foundational works in this field is Franz Alexander’s book “Psychosomatic Medicine: Principles and Applications.”
Nevertheless, the stereotypical belief persists that changes in the body are achieved exclusively through strict restrictions, prescriptions, and medical interventions. However, practice shows that such approaches often lead to breakdowns and relapses, and prescribed medications do not always achieve the desired results. This proves that a person is not only a body, but also thoughts, emotions, and past experiences. Specialists examine life situations that influenced the formation of personality, as traumas shape behavioral patterns and mechanisms for managing mental states.
The Connection between the Physical and the Emotional: Why a Holistic Approach Is Needed
Of course, treatment is incomplete without a specialist consultation and a visit to a medical facility. If restoring health requires addressing deficiencies, this task should be performed by a doctor. After conducting a comprehensive analysis and examination, a specialist will select the appropriate therapy, necessary medications, and vitamin complexes.
When it comes to harmonizing your physical condition, for example, losing weight or eliminating excess fluid, it’s important to consider a specific sequence of actions that will promote lasting results. To achieve this, simply following a diet is not enough – it requires mastering the skill of emotional management. The body is not an autonomous mechanism; it is directly controlled by internal experiences and thoughts, so without working with emotions, positive changes cannot be achieved.
Furthermore, emotional state directly affects the levels of stress hormones, such as cortisol, which can contribute to the accumulation of fat and a slower metabolism. Mindfulness practices, meditation, breathing exercises, and regular exercise help reduce stress and improve well-being, which ultimately accelerates recovery and healing. It’s important to develop self-regulation and emotional intelligence skills to effectively cope with internal anxieties and negative thoughts.
Thus, a holistic approach that combines a medical approach and emotional management allows for long-term and sustainable health results. Only when physical health and emotional state are in harmony can we truly experience well-being and quality of life.
Techniques for Working Through Negative Emotions
Modern people are faced with a constant stream of information, work pressures, everyday difficulties, anxiety, and stress. Therefore, it is crucial to effectively manage anxiety and process current emotions, such as anger. Many people are unable to adequately cope with stress, resulting in suppressed feelings remaining internalized, accumulating in the body. Most often, people hide their feelings, considering expressing emotions inappropriate or shameful. In such situations, various practices for working with negative emotional states can be helpful.
- Meditation. Meditation is becoming an increasingly popular method of mental relaxation. Through this practice, the ability to observe how internal reactions to events change develops, awareness, and the ability to be in the present moment develops. This is the foundation of emotional and physical intelligence. Meditation is recommended as a primary therapy for PTSD, depression, neuroses, obsessive-compulsive disorder, burnout, and other conditions associated with chronic stress.
- Keeping a list of irritating events. For mindful living anger, it is recommended to use a piece of paper. Write down all the situations that caused irritation over the past day, week, or month in which you were unable to speak up or stand up for yourself. After this, tear the sheet of paper into small pieces and throw them in the trash, symbolically releasing the accumulated negativity.
- The Practice of Mindful Crying. If you feel intense emotional stress and sense a nervous breakdown approaching, choose a dramatic film or play and simply watch it. Allow yourself to cry consciously and fully—feel the fatigue, irritation, fear, and other emotions. Crying should be controlled, avoiding hysteria: when you feel the emotions subsiding, stop, calm down, and finish watching.
- Sound Therapy. For increased anxiety, it is helpful to use the body-oriented psychotherapy technique of “humming.” It involves creating vibrations with the vocal cords, which, accompanied by conscious attention, help reduce muscle tension and emotional fatigue. In a comfortable position (sitting, hands on knees, shoulders and lower back relaxed), choose a vowel and gently hum it monotonously for 3-5 minutes, concentrating on how anxiety transforms into sound and leaves the body. This practice is a kind of meditation with bodywork that reduces stress and promotes positive changes in eating behavior. Freed from constant internal tension, you will gain strength for sports, dancing, and yoga.
- Diaphragmatic breathing. Simple breathing exercises facilitate effective self-improvement. Inhale smoothly through your nose, expanding your abdomen as much as possible, and hold your breath for 2 seconds. Then exhale forcefully, drawing your abdomen in and lifting your diaphragm upward. This technique activates the parasympathetic nervous system, which helps reduce anxiety by stimulating the vagus nerve.
By mastering these simple techniques, you can change your eating habits and learn to recognize your body’s signals. For example, if you previously had constant cravings for sweets, they likely reflected a need to replenish your internal resources. Now you’ll draw energy from healthier and more positive sources.
