The Gut Is Connected To The Brain Via The Vagus Nerve

The gut and the brain are intimately connected. The gut is home to millions of neurons and a complex network of nerves that form a separate nervous system called the enteric nervous system (ENS). It’s made up of two layers: an inner layer called the myenteric plexus that connects to your spinal cord, and an outer layer called the submucosal plexus. These two layers communicate with each other via neurotransmitters like serotonin, which helps regulate mood, sleep patterns and hunger signals in your body.

The ENS also contains more than 500 million neurons, more than all the nerve cells found in your spine. This means that every single thought you have has been influenced by signals sent from your gut through these neurons traveling up into your brain via a network of complex pathways known as the vagus nerve.

The vagus nerve is a major part of the parasympathetic nervous system. It connects your gut to your brain and is responsible for regulating digestion, heart rate, and breathing—which means it’s involved in how you experience emotions. The vagus nerve also has receptors that detect inflammation in the body, so stress that causes inflammation can affect it directly.

While there are many different types of nerves throughout our bodies that control various functions (called cranial nerves), only two motor nerves—the facial nerve and the glossopharyngeal nerve—use parasympathetic pathways to communicate with other parts of the nervous system. In fact, these two pathways are linked through an area called C 3-C 4, which means they share some neural connections but have unique functions as well.

The Gut And Brain Use The Same “Language”

The gut and brain communicate through the vagus nerve, which connects the two organs.

The vagus nerve is a key part of your nervous system. It’s responsible for regulating heart rate and breathing, among other functions. The gut uses this information to determine how it should respond when you’re in danger or experiencing stress—and vice versa. Your emotions can be felt in your gut because of the connection between those two systems.

In addition to providing data from the gut back up toward the brain (which will help explain why some people feel their emotions in their guts), this information exchange also happens in reverse order. If a person feels threatened by something externally, their muscles will tense up as a response; that change can be transmitted through the vagus nerve back down into the gut, meaning the person affected will feel that tension there as well.

The Gut And Brain Can Affect Each Other In Many Ways

The gut-brain axis is a term used to describe how your gut and brain are connected. In fact, the two organs are continually communicating with each other in many ways. The vagus nerve is the longest cranial nerve in your body and connects different parts of your digestive system to the brain. This nerve can carry signals from both organs back and forth, so if something happens in one area it’s likely to affect the other.

For example, when you’re stressed out or anxious about something, your heart rate speeds up as part of an automatic response that prepares your body for danger. If you’re already feeling overwhelmed by anxiety, then this can make digestion even more difficult because now there’s less blood flow going into your stomach due to increased heart rate. Ultimately, this means less nutrients are being absorbed into your body. In the long run this can be detrimental to physical and mental health.

A Healthy Gut Is Key For Mental Health

When it comes to the gut and brain, there’s no doubt that they are linked. The vagus nerve, which connects the two organs, allows for communication between them. Nerves in the gut actually use chemicals similar to those used by neurons in our brains.

So what does this mean for your mental health? A healthy gut is key for mental health because it influences more than digestion; it also helps regulate your immune system and even affects moods by releasing hormones into your bloodstream that affect areas of the brain involved with emotion.

It’s Not Always Clear How Gut Health Affects Emotions

While it’s not always clear how gut health affects emotions, some studies have shown that the gut-brain connection can influence emotional responses. For example, one 2010 study found that when participants were given probiotics, they reported feeling more positive emotions than those who did not receive probiotics.

Another study showed that people with irritable bowel syndrome (IBS) had lower levels of positive emotion and higher levels of negative emotion compared to healthy people. It’s important to note that these findings are still preliminary and more research needs to be done on this topic in order to better understand how emotions may affect gut health.

Some People Feel Their Emotions In Their Bodies More Than Others

Emotions are processed in the brain, which means that the emotion you feel has to travel from your brain through your nervous system and into your body. This is why some people experience their emotions in their gut—it’s a way of communicating with their bodies. However, not everyone feels their emotions in this way.

Research suggests there may be a link between how we experience our emotions and how we perceive them internally; for example, people with depression tend to have more bodily symptoms than people without depression do, such as stomach aches. Some researchers also believe that it’s possible for us to develop gastrointestinal symptoms as a result of experiencing strong emotions like anger or sadness. In other words, if we reject those feelings externally by reinforcing an emotional distance between ourselves and others, then eventually our bodies will start rejecting them internally too.

Your Gut Impacts Your Mental Health

While many people turn to the gut for answers about their emotions, it’s important to remember that it’s not always clear how gut health relates to feelings. But in some cases, there are facts that can help you understand how your body might be impacting your mental health:

• Your brain and gut actually use the same “language.” The gut and brain communicate through neural pathways known as the vagus nerve. This is why stress can cause digestive problems like constipation or diarrhea.
• The bacteria in your gut influence more than just digestion. Researchers have found that microorganisms in the intestines produce neurotransmitters like serotonin, which regulates moods, and dopamine, which helps control movement and cognition, such as attention. Because they’re produced by bacteria in our guts, these neurotransmitters travel through our bloodstreams before reaching their targets in other parts of our bodies or brains.
• A healthy gut is key to positive mental health. In addition to producing neurotransmitters that influence moods, research shows that having a healthy balance of good-to-bad bacteria may buffer against depression.

If you often feel your emotions in your gut, consider making changes to your diet and lifestyle that support healthy digestion and gut bacteria. If nothing else, knowing that there are concrete links between our feelings and our body can give us more confidence in making positive changes in our lives.

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home.  If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help.  To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

References

• Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
• Gwak MG, Chang SY. Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors. Immune Netw. 2021 Jun 16;21(3):e20. doi: 10.4110/in.2021.21.e20. PMID: 34277110; PMCID: PMC8263213.
• Martin CR, Osadchiy V, Kalani A, Mayer EA. The Brain-Gut-Microbiome Axis. Cell Mol Gastroenterol Hepatol. 2018 Apr 12;6(2):133-148. doi: 10.1016/j.jcmgh.2018.04.003. PMID: 30023410; PMCID: PMC6047317.
• Suganya K, Koo BS. Gut-Brain Axis: Role of Gut Microbiota on Neurological Disorders and How Probiotics/Prebiotics Beneficially Modulate Microbial and Immune Pathways to Improve Brain Functions. Int J Mol Sci. 2020 Oct 13;21(20):7551. doi: 10.3390/ijms21207551. PMID: 33066156; PMCID: PMC7589356.

The post Why Do Some People Feel Their Emotions in Their Gut? appeared first on MH Thrive.

Chronic stress, which is high levels of stress over a long period of time, is linked to both minor and severe long-term effects. Gaining knowledge as to why increased cortisol is so detrimental is important for both inciting the motivation to lower stress levels as well as understanding why the body and brain may be suffering. 

Immune Dysfunction

Arguably the most harmful effect of chronic stress is its impact on the immune system. We rely on our immune system to protect us from anything from the common cold to Covid-19. Lymphocytes, or white blood cells, are responsible for fighting off infection. Stress significantly decreases the number of lymphocytes in the body. As a result, we are less equipped to fight off ailments. One of the underlying reasons for this is the inflammation that occurs.  

Short-term stress actually has the ability to limit inflammation, but chronic stress does precisely the opposite. The strain that is put on the body with chronic stress requires significant energy and attention from the systems within. As a result, other areas are neglected, and immunity is one example of this. Those that do not take steps to manage stress are far more susceptible to becoming ill and are less equipped to fight off any diseases or illnesses they encounter. 

Increased Risk Of Heart Attack And Stroke

Stress is linked to poor coping mechanisms, which can lead to both heart attack and stroke. Some examples of these poor coping tools are smoking, drinking alcohol, lack of exercise, and unhealthy food consumption. All of these contribute directly to increased risk of both heart attack and stroke, as well as physical health in general.  

One of the most significant contributors to this increased risk is high blood pressure. This occurs when the force of blood against the walls of the heart and arteries is too high. Maintaining a healthy level of blood pressure is challenging to do when experiencing high volumes of stress. Blood pressure is increased during the fight or flight response, as adrenaline is dumped into the bloodstream. Because this is a physiological response, it is nearly impossible to prevent. One of the best ways to avoid this increased level of blood pressure is by managing stress. 

Tension Headaches

One of the most common symptoms of stress is muscle tension. Over long periods of time, muscle tension can morph into tension headaches, which are a re-occurring form of headache that involves immense pressure. Tension headaches are more commonly considered uncomfortable rather than painful but can interrupt daily activities significantly. They are described as feeling like a tight rubber band is placed around the head. It is challenging to focus on any important tasks or activities as a result.  

With chronic stress, chronic tension headaches can occur often. They officially fall under the category of chronic after 15 consecutive days of experiencing them. The inability to look at a screen, converse, or move can have an incredibly detrimental effect on personal and professional aspects of a person’s life. They can have a similar impact as migraines, in which noise and light can exacerbate the discomfort. Stress management is a proven way to decrease or eliminate tension headaches. 

Depression And Anxiety

Stress has a direct effect on mood. It can cause increased irritability, inability to focus, trouble sleeping, frustration, and anger. Experiencing any of these symptoms for an extended period of time has the ability to morph into depression, anxiety, or both.  

For starters, lack of sufficient sleep is linked to a wide range of issues, depression included. The body regenerates during sleep, and without proper time to accomplish this, the entire body suffers.  

Additionally, those experiencing chronic stress are less likely to take care of themselves. They will lack exercise, eat an unhealthy diet, turn to alcohol, and isolate themselves. These choices can lead to depression and anxiety in a multitude of ways, including decreased gut health and increased blood pressure.  

Another way stress can cause depression is through relationship disruption. With lowered mood, strain is placed on romantic relationships as well as friendships. In general, others are less likely to want to spend time with someone suffering from negative moods on a regular basis. As a result, isolation is further perpetuated, and depressive symptoms can increase. 

Leaky Gut

Leaky gut is a condition that stems from stress on the digestive system. As recent studies have shown, gut health plays a significant role in mental health. In contrast, mental health has the ability to impact gut health as well. Leaky gut occurs when the intestines experience increased permeability. This happens when amino acids typically utilized in the gut need to be repurposed elsewhere due to high cortisol levels in the body. As a result, contents from the intestines are leaked into the bloodstream. The outcome of this is less nutrient absorption, along with a host of other symptoms like fatigue, weight gain, allergies, and even auto-immune conditions. The danger of this stress-related condition is that it has the ability to put even more stress on the body, which further perpetuates the damage. 

Fatigue

The adrenal glands are responsible for secreting cortisol and adrenaline when stress occurs. They are a vital part of the body’s fight-or-flight response. Too much cortisol being dumped into the body can result in chronic fatigue, which can make day-to-day activities feel challenging. Being chronically tired is a result of significant strain being put on the body. This can become a vicious cycle, as stress causes fatigue, and fatigue prevents a person from accomplishing vital tasks. As a result, stress levels increase even further. Additionally, experiencing prolonged stress becomes draining mentally and emotionally.  

Tips To Combat Stress

Fortunately, there are many science-based methods to lower stress levels. One of the most impactful and research-backed practices is called breathwork. Breathwork is essentially self-soothing by way of controlling our own breathing. There is a wide range of specific routines to accomplish this, and one example is known as box breathing. Box breathing involves breathing in for a count of five, holding the breath for a count of five, slowly releasing for a count of five, and repeating. This practice has the ability to lower heart rate, stop panic attacks, and refocus.  

Another effective tip for combating stress is exercise. Yoga, pilates, running, and weight training are all fantastic ways to undo high levels of stress. Ultimately, any form of movement can provide benefits to the body that will counteract the heavy doses of cortisol. Even simply going for a walk can promote the release of endorphins, which improve mood and incite relaxation.  

One study showed that combining walking and meditation can help decrease stress. Those that meditated while they walked experienced higher levels of stress relief than those who did not. This comes as no surprise, considering the immense benefits of meditation for stress reduction, even when done alone.  

Meditation is the practice of focusing the mind and controlling thoughts. During periods of high stress, rumination is commonly experienced. Repeated thinking about stressors can perpetuate the problem. Meditation allows the mind to focus on something else can lead to a decrease in blood pressure, respiration rate, and anxiety. An example of a simple meditation practice involves focusing on the five senses. This is as easy as consciously thinking about something you can see, taste, smell, hear, and touch. 

Stress is a necessary bodily reaction. Control the amount of stress you experience by taking preventative measures such as exercise, proper nutrition, meditation, and breathwork. Although we cannot eradicate stress completely, we can lower its impact on our daily lives and reduce the negative effects that come along with chronic stress. 

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home.  If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help.  To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

The post How Chronic Stress Affects the Body and Mind appeared first on MH Thrive.

What Is Grieving?

Prior to learning specific tools to aid in the grieving process, it is important to understand what grief really is. The five stages of grief have become popular models but have proven to be inadequate. In short, the experience of grieving is essentially the adaptation that follows the loss of a loved one. Some of the most common symptoms of grief are lack of appetite, detachment, loss of motivation, isolation, guilt, and suicidal thoughts.  

Survivor’s guilt is a newer extension of grief that refers to the profound guilt experienced when a life is lost while the other survives. Researchers have seen an increase in this variation in situations like mass shootings. This type of grief deviates from the traditional definition but demonstrates emotional complexity.  

In most cases, grief occurs from losing someone that they held a close, personal relationship with. The timeline for grief is another aspect that has not been identified as it varies drastically, case by case. According to The Mayo Clinic, profound grief that lasts longer than a year requires professional guidance from a doctor.  

Varying Levels Of Grief

Attachment styles play an important role in the grieving process. Humans experience emotions in a wide variety of ways, but the loss is correlated to attachment theories specifically. For example, adults raised in an environment where their needs were not consistently met form an anxious attachment. These are the people that have some of the most challenging experiences with grief, as they struggle to accept that the person is no longer in their lives. It can cause undue anxiety and a perceived lack of control. In contrast, avoidant attached adults will deny their feelings of grief and suppress them. This is due to a lack of reassurance and closeness in childhood.

Inevitably, not all humans will process their grief in the same way. For this reason, it is difficult to face it alone in a self-guided manner. Reaching out for support from those you feel most comfortable with is the best way to effectively move through the experience. 

Talk To Someone

One of the most common symptoms of grief is isolation. Ironically, this has the ability to perpetuate this painful emotion and prolong the experience. Opening up and talking to someone about the loss is an important step in healing. It often is especially helpful to speak to others who also had a relationship with the lost loved one. Focusing on this connection can help combat some of the feelings of isolation and aloneness that often occurs.  

Reminiscing positive, happy memories can improve mood and decrease sadness. Similarly, focusing on the positive impact the person left on your life is a great way to honor them. Ultimately, expressing emotions is crucial to the healing process. Being intentional about healing in a healthy way is important for all experiencing the loss. 

Seek Therapy

Reaching out to a professional to aid in the grieving process is beneficial, especially in cases where the loss has significantly disrupted daily activities. Some losses can result in surviving loved ones withdrawing socially, missing work, and not eating. In the event that this happens, therapy may be needed to assist in the healing process.  

Up to one-third of people that experienced a significant loss suffered from detrimental effects on their physical and mental health. Grief therapy focuses specifically on feeling the emotions of the loss, learning coping mechanisms, and ultimately being able to move on with life. It is important to note that the goal is not to forget the loss but to simply be able to return to normal levels of functioning.  

Move Your Body

Endorphins are research-supported hormones. They can boost mood, decrease depression-related symptoms, increase cognitive function, and relieve stress. When dealing with grief, it is likely that you are experiencing most or all of these adverse effects. Moving your body can effectively produce these hormones and improve your overall mental state.  

Some easily accessible examples of a quality movement that you can try are vigorous walks, biking, running, or swimming. By engaging in just 30-60 minutes of activity per day, you can decrease the feeling of heaviness or sadness associated with grief.  

Another positive benefit to outdoor exercise is the exposure to vitamin D from the sun. Vitamin D is shown to have a significant impact on mood. In areas where sun exposure is limited to less than 120 days per year, depression rates are drastically higher than in areas with significant sun exposure. Vitamin D is shown to combat feelings of hopelessness, sadness, and anxiety with as little as 15 minutes of direct sunlight per day. For those in areas with less sun, a vitamin supplement may be useful. 

Emotional Support Animals

In a study conducted on grief support, animals received the highest rating of satisfaction amongst the entire panel of support groups. This ranged from counselors, faith leaders, support groups, and even friends. This high level of support demonstrates the effectiveness of leaning on them during times of profound grief.  

Some of the reasons emotional support animals are so effective are their unbiased company, their dependence on humans to take care of them, and their unwavering loyalty. Those going through periods of loss are able to rely on the constant support of their animals or pets and are given the necessary motivation to continue forward with daily life. Even just going through simple motions of feeding and walking a pet can promote positive behaviors such as exposing oneself to nature, physical movement, and vitamin D exposure. Having a loving being to spend time with is a great way to ensure emotional needs are met during this difficult time. 

Grief is an experience that all humans will go through at one point in their lives. For some, grief may be experienced more frequently than others. Some people may be affected for years following a loss, while others are seemingly fine in a much shorter window of time.  

Grief is an individual process that depends on a variety of factors. Knowing how to properly cope during this devastating time can allow healing to occur quicker than it would without proper tools. Leaning on loved ones that are experiencing the loss as well, finding an emotional support animal, and seeking therapy are just a few of the ways to navigate the loss. Ultimately, healing takes time, and being gentle with yourself along the way is essential. 

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home.  If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help.  To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

The post How to Cope with the Loss of a Loved One appeared first on MH Thrive.