The body-mind connection in MS and other neurological conditions

The effects of MS on the brain can directly cause mood impairment, such as depression and anxiety. This is the case with other neurological conditions too. Common neurological symptoms such as chronic pain, fatigue, loss of mobility, difficulties with vision and thermoregulation can lead to increased frustration and stress. 

Likewise, increased emotional stress can also exacerbate physical symptoms. It is well known that prolonged and chronic stress can result in a state of nervous system arousal and the heightened possibility of a MS relapse. 

Research in psych neurobiology has shown that the brain processes physical symptoms and emotional distress through the same neural pathways. If someone is experiencing heightened emotional states, it can impact them physically, such as via pain or fatigue. We also know that stress hormones can increase our emotional sensitivity to symptoms. 

This complicated and complex feedback loop can be overwhelming, and it is important that we find ways to reduce both stress and emotional distress, so that we can improve our overall health.  

Somatic awareness is a gentle, non-judgmental way of paying attention to our body signals so we can better look after our health. The word ‘soma’ is Greek for body. The practice of somatic awareness is when we respond to the body’s signals with care, instead of reacting from habit.  

By slowing down and paying attention to the body’s signals and differentiating between them. For example, we are all familiar with terms like ‘gut feeling’, ‘butterflies in my tummy’, ‘a heavy heart’ and ‘a sinking feeling’. 

As life gets busier, it’s easy to forget that we have a body which is carrying us around. Through mindfulness and somatic awareness, we can be more present, so that our mind and body are in the same space. Aligning our body and mind can work to our benefit!  

Somatic awareness encourages us to slow down and pay more attention to what our bodies are saying. It is widely acknowledged that if we don’t stop, our bodies might say no for us.  

By being more present with our bodies and increasing body awareness, we naturally regulate the nervous system, helping us integrate the body and the mind to release stress and tension. It is based on the principle that the mind and body are intimately connected and influence one another.  

There are some simple yet effective steps we can take to improve our wellbeing.  

A holistic approach to self-care incorporates regular physical activity (within your capacity), good rest and sleep habits and a healthy diet.  These measures are foundational for good stress management. If you wish to improve your stress management, it’s encouraged to concentrate on these steps first.  

Embracing an active relaxation routine is also important. Practices like yoga or tai chi, mindfulness or meditation can promote relaxation and reduce stress. 

Staying connected with friends and family and scheduling time for relaxing activities that you enjoy can also improve your emotional and physical wellbeing. 

Being mindful of any past trauma or prolonged stress from your early life is important, as this can impact your nervous and immune systems. MSWA Counselling services can support you to gently process your emotions from past struggles and help you develop coping strategies for stressful difficulties you may be facing. 

As well, there are some simple, somatic exercises that you can try at home: 

1. Breathing techniques 
   Practice breathing techniques such as deep diaphragmatic breathing, extended exhalation and box breathing (inhaling for a count of four, hold for four, exhale for a count of four, hold for four).  
    
2. Grounding 
   This technique helps to bring your mind back to the present by using your senses and shifting you out of fight and flight mode. Simply, name three things you can see, two things you can hear and one thing you can feel. 
    
3. Crossover hug  
   Calm your nervous system with a crossover hug. Place your hands on opposite shoulders, tap your hands alternately while breathing slowly. This can help manage your stress. 
    
4. “Voo” sounding 
   Inhale deeply and exhale slowly making a low “voooo” sound and repeat several times. This is a simple somatic technique for stimulating the vagus nerve and promoting relaxation. 
    
5. Self-havening  
   A simple four step routine created by Dr Kate Truitt, where you stroke your upper arms, face and hands gently. This somatic practice creates a sense of safety, calm and relaxation. 
    
6. Body scan and progressive muscle relaxation (PMR) 
   This is a very effective way to start your journey into somatic awareness. There are many examples of these practices online that we can easily learn. 
    
7. Somatic walking meditation 
   A gentle way of breaking the cycle of negative thoughts and rumination, this method encourages us to stay present with our senses. 

At MSWA, we provide information and strategies related to somatic awareness through our counselling and wellbeing workshops. All of which are facilitated by our accredited Counsellors, who can also help you incorporate somatic awareness into your counselling sessions.  

With increased somatic awareness, we can respond more wisely to challenging situations. If you’re interested in the practice of somatic awareness and improving your general wellbeing, connect with our Counselling team today.