Rachel Brandwene, LCSW

3 Ways Mental Health Affects Physical Health

Learn more about how your mental health affects physical health and how to deal with the effects of the latter. 

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Licensed Therapists share their mental health tools, insights, and answers to a wide variety of mental health topics in weekly blogs and interviews. The Frame blog also features mental health advocates sharing their therapy journeys because every story is worth talking about. Frame is here to listen. 

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Have you ever noticed the reaction your body has during a stressful situation? You’d often feel hot, your chest tightens up, it feels like you can’t breathe, and you know something doesn’t feel right. As we begin to discuss mental health more frequently, we often leave out the discussion around how it impacts us physically.
Mental health refers to your psychological and emotional well-being, but what happens if your psychological and emotional well-being feel stuck and unbalanced? Maybe you <a href="https://tryframe.com/discussions/category/anxiety" style="color: #ff6943;">struggle with anxiety</a> and find it difficult to concentrate throughout the day, or maybe you can’t get out of bed and have zero motivation to leave the house. Regardless of what the emotion is, you better believe that the physical body is also reacting to our experiences.
Here are 3 ways our mental health affects our physical health, along with skills to help you manage these sensations as they occur:
<h2 style="font-size: 16px;">1. Increase in Heart Rate or Blood Pressure Have you ever experienced pain in the chest and heart during an overwhelming situation? Whether we are aware of it or not, once our nervous system is triggered, the heart rate can become elevated and, over time, can lead to high blood pressure. So what can we do when life throws us an unpredictable curveball and our heart rate goes haywire?&nbsp;</h2>
If there is time allotted, connecting your body through movement can be extremely beneficial whether with light stretching or yoga. Also, implementing breathwork during a stressful situation can be a huge help in returning the heart rate back into a state of balance. For example, you can opt for square breathing, where you inhale for 5 seconds, hold for 5, exhale for 5, and hold for 5; then repeat the exercise for 3 rounds.
Getting outside in nature for a hike or walk is also of utmost importance. This practice not only helps with regulating the heart rate but also often helps you put things into perspective. 
<h2 style="font-size: 16px;">2. Sleep Disruptions and Fatigue</h2>
Maybe you're feeling burnt out and overworked. If your mental health is in a state of disruption and inconsistency, you might notice difficulty falling or staying asleep, nightmares, and extreme feelings of being tired, with little to no motivation. So how do we get our sleep back to a place where we can feel more rested and energized throughout the day?
First thing’s first: create a sleep routine. Instead of watching TV right before bed, give yourself the comfort of reading a cozy book for 20-30 minutes, or maybe listen to sleep meditation sounds. Allowing yourself to engage in something that disconnects from a screen allows space for presence and can create differences in your ability to fall asleep at night. If you’re feeling worried or consumed by a situation, writing down your thoughts helps to create an outlet for your mind so that you can separate yourself from the thought itself. 
<h2 style="font-size: 16px;">3. Unstable Weight Fluctuations &amp; Inconsistent Eating Habits</h2>
Have you ever completely lost your appetite after feeling hopelessness and unclarity? Or maybe the opposite, do you end up finding solace in comfort foods as a way to cope? During moments of loneliness and sadness, finding an activity to reconnect to your body can be beneficial
You can start by signing up for an activity that gets you into a schedule. Maybe it's an exercise class or maybe it's a 5k. Having something to create structure can help you get back in balance with your appetite.
Calling a friend or social support is also a good idea to help with accountability. Maybe it's a close friend or a family member, getting in touch with someone who understands you can help you build more motivation.
<a href="https://tryframe.com/" style="color: #ff6943;">Reaching out to a therapist</a> is also important. Talking to someone who understands what you're going through and who is able to create a warm, nonjudgmental space can help you realign to what you value and build more tools for the tough moments. 
Getting a better understanding of how our mental health is connected to our physical health can give us a better idea of how to make changes that support a healthy and happy psychological and emotional well-being. Oftentimes, we may experience a sensation in the body way before we are able to bring awareness to the emotion or thoughts that coincide. The more in-tune we can become with our bodies, the more we can recognize how to manage and support our mental health needs as they arise. 
---
About the author: Rachel Brandwene is a California based therapist specializing in anxiety, insecure attachment, and self esteem concerns.&nbsp;<a href="https://client.tryframe.com/therapists/rachel-brandwene" rel="noopener" target="_blank" style="color: #ff6943;">Click here to view Rachel's therapist profile</a>&nbsp;to learn more about her approach, and schedule a free introductory call if you're interested in exploring therapy.
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Have you ever noticed the reaction your body has during a stressful situation? You’d often feel hot, your chest tightens up, it feels like you can’t breathe, and you know something doesn’t feel right. As we begin to discuss mental health more frequently, we often leave out the discussion around how it impacts us physically.

https://8349570.fs1.hubspotusercontent-na1.net/hubfs/8349570/Image%20Templates%20%2863%29.png

Have you ever noticed the reaction your body has during a stressful situation? You’d often feel hot, your chest tightens up, it feels like you can’t breathe, and you know something doesn’t feel right. As we begin to discuss mental health more frequently, we often leave out the discussion around how it impacts us physically.

Analee Phang, LMFT

A Therapist's Guide to Managing Anxiety in the Workplace using Assertive Communication

Ways to incorporate assertive communication to build healthier boundaries and relationships at work. 

TL;DR: In This Guide You'll Learn:

<ul>
<li>What is Assertive Communication?</li>
<li aria-level="4">How it Looks in Action</li>
<li aria-level="4">Ways You Can Practice</li>
</ul>
I'm a LMFT in California and I often work with clients dealing with anxiety caused by workplace stress or workplace relationships. This is something that is an incredibly common experience.
<a href="https://tryframe.com/discussions/tools-to-reduce-workplace-anxiety" rel="noopener" target="_blank" style="color: #ff6943;">Anxiety</a> is something that almost everyone experiences to some degree, and it is often caused by stress in one's environment. Our workplaces unfortunately are often the most stressful environment in our lives. Knowing how to communicate through those stressful situations can help with building confidence, improving work-life balance, and making the most of the relationships we come across in our careers. Incorporating assertive communication techniques instead of aggressive or passive communication can be a powerful tool to improve workplace relationships and reduce stress. So what are the differences between these three types of communication: passive, aggressive, and assertive? Passive communication is communicating in a way that focuses on other's needs instead of your own. Aggressive communication tends to lack empathy and solely focuses on your needs with no regard for other's desires. Assertive communication is the happy medium where there is a desire to hold space for both your own needs and emotions, while also taking into account the emotions and needs of the other person.
An example in a workplace may be a boss asking you to work late.&nbsp;
<ul>
<li style="list-style-type: none;">
<ul>
<li aria-level="4">Passive communicators may just say "yes" because they want to meet their boss's desires, even if it is inconvenient for themselves.&nbsp;</li>
<li aria-level="4">An aggressive communicator may blatantly disregard that boss's requests and express that "there's no way I'm going to stay late".&nbsp;&nbsp;</li>
<li aria-level="4">An assertive communicator however, may offer a compromise. That compromise may sound like, "I will be heading out on time tonight, but I can assist with the project first thing in the morning."&nbsp;</li>
</ul>
</li>
</ul>
Time to Practice: I want you to think about how anxious thoughts may show up in your workplace. How could you use assertive communication to foster better relationships and reduce anxiety in your workplace? Think of one interaction at work recently that made you anxious. Did you respond in a way that was&nbsp; passive or aggressive (or a combo of the two)? Whose needs were you prioritizing? How could you have changed your language to be assertive? ---
About the therapist:&nbsp;<a href="https://client.tryframe.com/therapists/1187" rel="noopener" target="_blank" style="font-weight: normal; color: #22374b;">Analee Phang</a>&nbsp;is a California based&nbsp; LMFT, who works with multiracial identifying women on building understanding of their identities and relationships.&nbsp;<a href="https://client.tryframe.com/therapists/analee-phang" rel="noopener" target="_blank" style="font-weight: normal; color: #22374b;">Click here</a>&nbsp;to view Analee's therapist profile and learn more about her approach and style.
&nbsp;

TL;DR: In This Guide You'll Learn:

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TL;DR: In This Guide You'll Learn:

Rodman Walsh, LMFT

Ways to Identify Symptoms of Stress versus Anxiety

A therapist's guide to knowing the difference between symptoms of stress & anxiety, and what you can do about it. 

"Am I anxious or stressed?" Here are the ways to tell the difference between symptoms of Stress and Anxiety, and what you can do about them.
&nbsp;Stress is typically the result of external factors that place demand or pressure on the brain or body.&nbsp; Stress can often be tied to a specific situation or circumstance where there is a clear trigger (work, finances, relationships, prepping for a big exam, job interview, moving, etc). 
Often once the situation is resolved, your stress will subside (if feelings linger long after, this may look more like anxiety).&nbsp;
While stress can compound and contribute to anxiety, Anxiety often occurs in the absence of a clear trigger and may feel more constant. You may notice a general fear, worry, nervousness or unease.&nbsp;
Techniques to reduce Stress &amp; Anxiety:&nbsp; - Limit caffeine and alcohol (we think these help to cope but can make symptoms worse).&nbsp; - Get good sleep and create a routine. - Exercise &amp; movement - Meditating &amp; mindfulness practices.&nbsp; - Balance: make time for things you enjoy.&nbsp; - Journal thoughts, feelings, and things that trigger stress and anxiety.&nbsp; - Breathe: breathing practices can be done anytime, anywhere.&nbsp; - Talk to a friend, partner, family member or therapist about your experiences. It helps.&nbsp;
&nbsp; --
About the author:&nbsp;<a href="https://client.tryframe.com/therapists/246" rel="noopener" target="_blank" style="color: #ff6943;">Rodman Walsh</a>&nbsp;is a California based Therapist whose specialities cover relationship issues, personality disorders, general anxiety, and more.&nbsp;<a href="https://client.tryframe.com/therapists/246" rel="noopener" target="_blank" style="color: #22374b;">Click here to read more content from Rodman&nbsp;</a>and schedule a free introductory call.&nbsp;&nbsp;

"Am I anxious or stressed?" Here are the ways to tell the difference between symptoms of Stress and Anxiety, and what you can do about them.

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"Am I anxious or stressed?" Here are the ways to tell the difference between symptoms of Stress and Anxiety, and what you can do about them.

Jane Teixeira, LMFT

Ask A Therapist: How Should I Talk to My 14 Year Old Niece About Body Shaming?

Resources & language to use when speaking to a younger loved one about about body shaming and disordered eating patterns. 

Dear Therapist: &nbsp;I’m starting to notice that my 14 year old niece is making comments about her weight. At family dinners she just nibbles on things and says “I don’t have a big appetite anymore”. Really recently she’s started to say things like “look at my stomach in these jeans”. I am so aware of the power of words and really don’t know the right way to respond in these moments. I don’t want to spotlight her in front of everyone or tell her to stop, and dismiss her. Any advice on how to respond in those moments, or in private? <a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Frame Community Therapist Jane </a><a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Teixeira weighs in…</a> Based on what you’ve shared, it sounds like your niece is in a place where she is finding it hard to love her body. This can happen for any number of reasons, including sudden body changes as a result of puberty, peer pressure, and social media use. Body criticism is widely accepted and highly contagious. If the adults in her life are modeling body criticism or food restriction this can further reinforce that it isn’t okay to be content with our bodies. Dissatisfaction with our bodies can lead into disordered eating and in some cases can contribute to symptoms of body dysmorphia. It is estimated that about 30 million people in the US will suffer from an eating disorder in their lifetime. It is estimated that about 2% of the general population in the US suffers from body dysmorphic disorder. Sonya Renee Taylor, author of The Body is Not an Apology describes the idea of radical self-love and celebration of our bodies as being not just important, but essential in a world that is constantly set on making us feel less worthy. Many of us relate to our bodies as things to be fixed, controlled, and challenged. Few of us relate to our bodies as sources of joy and occasions for celebration. In my work I often hear people express the depth of their dissatisfaction with their bodies; healing that relationship takes consistent time and effort. I wouldn’t recommend calling your niece out in front of everyone, but I do think it would be a good idea to check in with her in private.&nbsp; Gently acknowledge the pattern you’ve been observing with your niece. Something along the lines of “Hey, I’ve noticed you’ve been kind of critical about your appearance and seem to have lost your appetite recently. I’m wondering if there’s something you’re worried about regarding your body?”&nbsp; It’s important not to invalidate how she is feeling about her body, but rather to explore her feelings and the factors that might be reinforcing them. If she’s open to talking to you, it may be helpful to discuss social media use, peer relationships, and beliefs about her body and health. Normalize her body changing and also the discomfort about her body changing without reinforcing the need to control her body.&nbsp; It can also be helpful to talk to her parents about your observations to help them increase awareness of the behaviors and how they can help. If possible, I recommend sharing resources with your niece and her family to help her start to challenge toxic messaging about her body and nutrition. Here are a few of my favorites for you to check out:
<ul>
<li aria-level="1">Books: The Body is not and Apology by Sonia Renee Taylor, Making Peace with your Plate, by Robin Croze and Espra Andrus, and Eating by the Light of the Moon by Anita Johnston. </li>
<li aria-level="1">Podcasts: Let us Eat Cake, Food Psych, and The Rebel Eater’s Club. </li>
<li aria-level="1">YouTube: Abby’s Kitchen </li>
</ul>
&nbsp;
You can read, listen, and watch along with your niece to help facilitate conversations about bodies, food, social acceptance, and our relationships to those things.
--- About the author:: Jane Teixeira, LMFT is a licensed therapist practicing in Sacramento, CA. She has been working with people struggling with disordered eating, anxiety, self-esteem, depression, and trauma for 10 years. She is certified in Brainspotting and enjoys incorporating mindfulness techniques into therapy to help people develop a deeper, more fulfilling relationship with their bodies. Explore more of her work and read her blog by<a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" id="__hsNewLink" style="color: #ff6943;"> visiting her Frame profile here.&nbsp;</a>

Dear Therapist: &nbsp;I’m starting to notice that my 14 year old niece is making comments about her weight. At family dinners she just nibbles on things and says “I don’t have a big appetite anymore”. Really recently she’s started to say things like “look at my stomach in these jeans”. I am so aware of the power of words and really don’t know the right way to respond in these moments. I don’t want to spotlight her in front of everyone or tell her to stop, and dismiss her. Any advice on how to respond in those moments, or in private? <a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Frame Community Therapist Jane </a><a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Teixeira weighs in…</a> Based on what you’ve shared, it sounds like your niece is in a place where she is finding it hard to love her body. This can happen for any number of reasons, including sudden body changes as a result of puberty, peer pressure, and social media use. Body criticism is widely accepted and highly contagious. If the adults in her life are modeling body criticism or food restriction this can further reinforce that it isn’t okay to be content with our bodies. Dissatisfaction with our bodies can lead into disordered eating and in some cases can contribute to symptoms of body dysmorphia. It is estimated that about 30 million people in the US will suffer from an eating disorder in their lifetime. It is estimated that about 2% of the general population in the US suffers from body dysmorphic disorder. Sonya Renee Taylor, author of The Body is Not an Apology describes the idea of radical self-love and celebration of our bodies as being not just important, but essential in a world that is constantly set on making us feel less worthy. Many of us relate to our bodies as things to be fixed, controlled, and challenged. Few of us relate to our bodies as sources of joy and occasions for celebration. In my work I often hear people express the depth of their dissatisfaction with their bodies; healing that relationship takes consistent time and effort. I wouldn’t recommend calling your niece out in front of everyone, but I do think it would be a good idea to check in with her in private.&nbsp; Gently acknowledge the pattern you’ve been observing with your niece. Something along the lines of “Hey, I’ve noticed you’ve been kind of critical about your appearance and seem to have lost your appetite recently. I’m wondering if there’s something you’re worried about regarding your body?”&nbsp; It’s important not to invalidate how she is feeling about her body, but rather to explore her feelings and the factors that might be reinforcing them. If she’s open to talking to you, it may be helpful to discuss social media use, peer relationships, and beliefs about her body and health. Normalize her body changing and also the discomfort about her body changing without reinforcing the need to control her body.&nbsp; It can also be helpful to talk to her parents about your observations to help them increase awareness of the behaviors and how they can help. If possible, I recommend sharing resources with your niece and her family to help her start to challenge toxic messaging about her body and nutrition. Here are a few of my favorites for you to check out:

https://8349570.fs1.hubspotusercontent-na1.net/hubfs/8349570/Image%20Templates%20%2855%29.png

Dear Therapist: &nbsp;I’m starting to notice that my 14 year old niece is making comments about her weight. At family dinners she just nibbles on things and says “I don’t have a big appetite anymore”. Really recently she’s started to say things like “look at my stomach in these jeans”. I am so aware of the power of words and really don’t know the right way to respond in these moments. I don’t want to spotlight her in front of everyone or tell her to stop, and dismiss her. Any advice on how to respond in those moments, or in private? <a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Frame Community Therapist Jane </a><a href="https://client.tryframe.com/therapists/1748" rel="noopener" target="_blank" style="color: #ff6943;">Teixeira weighs in…</a> Based on what you’ve shared, it sounds like your niece is in a place where she is finding it hard to love her body. This can happen for any number of reasons, including sudden body changes as a result of puberty, peer pressure, and social media use. Body criticism is widely accepted and highly contagious. If the adults in her life are modeling body criticism or food restriction this can further reinforce that it isn’t okay to be content with our bodies. Dissatisfaction with our bodies can lead into disordered eating and in some cases can contribute to symptoms of body dysmorphia. It is estimated that about 30 million people in the US will suffer from an eating disorder in their lifetime. It is estimated that about 2% of the general population in the US suffers from body dysmorphic disorder. Sonya Renee Taylor, author of The Body is Not an Apology describes the idea of radical self-love and celebration of our bodies as being not just important, but essential in a world that is constantly set on making us feel less worthy. Many of us relate to our bodies as things to be fixed, controlled, and challenged. Few of us relate to our bodies as sources of joy and occasions for celebration. In my work I often hear people express the depth of their dissatisfaction with their bodies; healing that relationship takes consistent time and effort. I wouldn’t recommend calling your niece out in front of everyone, but I do think it would be a good idea to check in with her in private.&nbsp; Gently acknowledge the pattern you’ve been observing with your niece. Something along the lines of “Hey, I’ve noticed you’ve been kind of critical about your appearance and seem to have lost your appetite recently. I’m wondering if there’s something you’re worried about regarding your body?”&nbsp; It’s important not to invalidate how she is feeling about her body, but rather to explore her feelings and the factors that might be reinforcing them. If she’s open to talking to you, it may be helpful to discuss social media use, peer relationships, and beliefs about her body and health. Normalize her body changing and also the discomfort about her body changing without reinforcing the need to control her body.&nbsp; It can also be helpful to talk to her parents about your observations to help them increase awareness of the behaviors and how they can help. If possible, I recommend sharing resources with your niece and her family to help her start to challenge toxic messaging about her body and nutrition. Here are a few of my favorites for you to check out:

A Therapist's Guide to a Balanced Day

Frame therapist Rodman Walsh shares 5 tools for a more balanced day. We challenge you to explore these tools starting today, and take note of any changes you see over the next week.&nbsp; MORNING Get Centered: A 1-3 minute simple meditation or silent dedication is a great way to feel connected and rooted,&nbsp;
Gratitude: Reflect on a few things you're grateful for. This shifts our perspective and brings us to the present moment.&nbsp; MID-DAY: Movement: Get up, move around, stretch. Our bodies hold tension and stress. Step outside, take a brief walk, get some sun.&nbsp; Breathe: Breathing is one of the most helpful tools and can be used anytime, anywhere. Take a deep inhale through your nose and a deep exhale through your mouth. Do this 5 times. Deep breathing slows down our central nervous system, which becomes activated when we are stressed or anxious.&nbsp; EVENING/NIGHT: Relax/Unplug: Spend the last hour of your night unplugged from technology. Focus on relaxation. Reflect on gratitude. Get good rest.&nbsp; 
- Rodman Walsh, LMFT About the Author:&nbsp;<a href="https://client.tryframe.com/therapists/246" rel="noopener" target="_blank" style="color: #ff6943;">Rodman Walsh</a>&nbsp;is a California based Therapist whose specialities cover relationship issues, personality disorders, general anxiety, and more. Check out additional content from Rodman by viewing his<a href="https://client.tryframe.com/therapists/246" rel="noopener" target="_blank" style="color: #ff6943;"> Frame profile here.&nbsp;</a>
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Frame therapist Rodman Walsh shares 5 tools for a more balanced day. We challenge you to explore these tools starting today, and take note of any changes you see over the next week.&nbsp; MORNING Get Centered: A 1-3 minute simple meditation or silent dedication is a great way to feel connected and rooted,&nbsp;

https://8349570.fs1.hubspotusercontent-na1.net/hubfs/8349570/Image%20Templates%20%2851%29.png

Frame therapist Rodman Walsh shares 5 tools for a more balanced day. We challenge you to explore these tools starting today, and take note of any changes you see over the next week.&nbsp; MORNING Get Centered: A 1-3 minute simple meditation or silent dedication is a great way to feel connected and rooted,&nbsp;

A Therapist's Guide to a Balanced Day

Rodman Walsh, LMFT

Personal Growth, Coping Skills

June 16, 2022

2 min read

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Ask A Therapist: How Should I Talk to My 14 Year Old Niece About Body Shaming?