What if healing didn’t start with trying harder, thinking differently, or isolating yourself, but with being seen, understood, and supported in relationship? Interpersonal neurobiology offers a compassionate, science-based map of how emotional healing happens through connection rather than through willpower alone.

Interpersonal Neurobiology

Healing Through Connection

Relational Neuroscience

Interpersonal Neurobiology (IPNB), developed by Dr. Daniel Siegel (Siegel, 2012), teaches that the mind is an embodied, relational process shaped over time by our interactions with others. Neuroscientist Louis Cozolino (Cozolino, 2014) describes the brain as a “social organ of adaptation,” highlighting that our nervous system is designed to regulate and grow within attuned relationships.

In simple terms, we heal when we feel safe with someone. Interpersonal neurobiology helps explain why that sense of safety is not just comforting, it is literally changing the brain and body.

When we experience emotional attunement, empathy, and presence, the nervous system shifts out of survival mode into states that foster resilience, curiosity, and connection. In a culture that often promotes emotional independence, interpersonal neurobiology gently reminds us that connection is the medicine our brains are wired for.

 

Want a quick primer?

GoodTherapy’s overview of Interpersonal Neurobiology (IPNB) breaks down key ideas in accessible language.

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What Is Interpersonal Neurobiology?

Interpersonal neurobiology combines research from neuroscience, attachment theory, psychology, and systems theory to explore how:

• The brain develops through experience,
• The mind processes emotions and meaning,
• And relationships shape our emotional patterns.

At its core, interpersonal neurobiology is based on three key principles from Siegel’s work (Siegel, 2012):

1. The mind is embodied and relational.

Internal experience results from the interaction between the nervous system and relationships.

2. Experience shapes neural wiring.

Our brains develop through emotional and social interactions, especially early in life.

3. Relationships are powerful agents of healing.

Safe relational experiences, including therapy, can reorganize the brain toward greater integration.

These ideas explain why therapy often works on a deeper level than insight alone: it engages the relational circuitry that shapes who we become. Interpersonal neurobiology helps us see therapy as a living, moment-by-moment process of connection, not just a conversation about problems.

Key idea: In interpersonal neurobiology, healing is less about “fixing yourself” and more about experiencing new, safe relationships that reshape the brain.

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How Relationships Shape the Brain: Explicit and Implicit Memory

A core concept in interpersonal neurobiology is that the brain encodes experiences not only through conscious memory but also through deeply stored emotional and bodily impressions. Siegel (2012) and Cozolino (2014) describe two types of memory:

Explicit Memory

• Conscious recall of people, events, and facts
• Easily verbalized

Implicit Memory

• Emotional impressions, bodily sensations, response patterns
• Formed before language
• Often felt rather than remembered

Someone who grew up with inconsistent caregiving might not explicitly remember feeling unsafe, but their body may automatically prepare for rejection or conflict. These implicit patterns influence attachment, emotional triggers, and expectations in relationships.

Trauma amplifies this effect, storing experiences as fragmented emotions or bodily sensations rather than coherent narrative memory (Cozolino, 2014). This explains why trauma often manifests as sudden overwhelm, shutdown, anxiety, or relational avoidance, the body remembers what the mind cannot yet articulate.

If your body seems to react “out of nowhere,” interpersonal neurobiology would say those reactions often make sense in light of past relationships, even if you don’t yet have words for them.

If your body “remembers” more than your mind
You may find it helpful to read how the nervous system responds to overwhelming events in this article “The Key Role Your Nervous System Plays in Trauma Recovery.”

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Neuroplasticity: The Brain Can Change Through Connection

Did you know?

The nervous system often reacts before we have words for what we feel.

One of the most encouraging discoveries in interpersonal neurobiology is that the brain remains adaptable throughout life. Neuroplasticity allows the brain to reorganize based on new relational experiences (Siegel, 2012).

Supportive relationships, including therapy, can:

• Strengthen pathways related to emotional regulation
• Ease survival-based responses
• Develop new templates for safety and trust

Epigenetic research indicates that emotionally attuned environments can even alter gene expression related to stress and resilience (Cozolino, 2014). Healing, therefore, becomes not just psychological but biological, slowly woven into the nervous system through repeated experiences of safety.

How connection reshapes the brain (a simple IPNB view)

1. New experience: You feel met with care instead of criticism.

2. New wiring: Your nervous system gradually learns that closeness can be safe.

3. New pattern: Over time, your default response becomes curiosity and trust rather than shutdown or attack.

Interpersonal neurobiology reminds us that patterns wired in pain can be rewired in connection. Therapy can become one of the places where this rewiring is most intentional and supported.

For a deeper exploration of how repeated relational experiences shape the brain and our capacity for change, read “How Psychotherapy Retrains the Brain to Expect (and Feel) Better.”

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Why the Right Brain Leads Emotional Healing

Allan Schore’s comprehensive research shows that the right hemisphere of the brain plays a central role in emotional regulation, attachment, and nonverbal communication (Schore, 2019).

The right brain processes:

• Facial expressions
• Tone of voice
• Eye contact
• Presence
• Empathy
• Intuitive relational cues

This part of the brain is most involved in trauma recovery. Schore (2019) describes therapy as a right-brain-to-right-brain process: the therapist’s attuned presence helps the client’s nervous system feel safe enough to regulate. Often, healing begins before words are spoken, the body perceives safety first.

When your therapist slows their pace, softens their tone, and stays with you through difficult feelings, they are engaging your right brain. From an interpersonal neurobiology perspective, this is not “just talking”, it is active co-regulation and nervous system repair.

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The Triangle of Well-Being in Interpersonal Neurobiology

Siegel’s (2012) “Triangle of Well-Being” describes mental health through the interaction of:

1. The Mind

Thoughts, feelings, sensations, beliefs.

2. The Brain

Neural activity and bodily regulation.

3. Relationships

Our emotional and social connections.

Each aspect influences the others:

• Safe relationships support a regulated brain.
• A regulated brain fosters an integrated mind.
• An integrated mind encourages healthier relationships.

This cycle underpins emotional resilience. Interpersonal neurobiology offers a way to visualize how even small shifts, like noticing your breath, receiving a caring look, or sharing honestly with a therapist, ripple across the whole triangle.

For a gentle introduction to how the brain, mindfulness, and connection interact, check out: “Your Social Brain: Wired for Love and Connection.”

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Integrating Implicit Memory in Therapy

Since trauma is stored implicitly in the body and emotional memory, healing requires integration, not suppression. Interpersonal neurobiology emphasizes that we do not simply “get over” trauma by thinking differently, we heal by bringing fragmented experiences into a more connected, embodied story.

Therapeutic approaches based on interpersonal neurobiology help integrate these experiences through:

Mindfulness and somatic awareness:

• Gently noticing sensations and emotions without judgment.

Narrative linking:

• Connecting past and present to create coherence (Siegel, 2012).

Relational Safety:

• Providing a secure therapeutic environment where emotions can be explored without fear (Badenoch, 2008).

As clients begin to integrate implicit memories, they often notice:

• Fewer emotional triggers
• Better boundaries
• Greater clarity and confidence
• A stronger sense of self
• Healthier relationships

This is the essence of healing in interpersonal neurobiology: fragmented parts of experience finally coming together in a way that feels coherent, compassionate, and grounded.

Considering therapy rooted in connection?
Many therapists draw on interpersonal neurobiology, attachment theory, and somatic approaches. You can use GoodTherapy’s Find a Therapist directory to search by location, specialty, and type of therapy.

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Rupture and Repair: How Resilience Is Built

No relationship, including therapy, is perfectly attuned. Interpersonal neurobiology emphasizes that resilience is built not by avoiding ruptures but by the ability to repair them.

Tronick’s “still-face” research and Schore’s attachment studies show that ruptures followed by repair strengthen trust, emotional flexibility, and attachment security (Schore, 2019; Tronick, 2007).

Rupture

A moment of misattunement or disconnection:

• Misunderstanding in session
• A missed cue or unmet need

Repair

Turning toward each other to reconnect:

• Talking about what happened
• Feeling heard, validated, and reconnected

When repairs happen, therapy demonstrates that:

• Conflict can be managed
• Emotional needs can be expressed
• Relationships can deepen through honesty
• Vulnerability can be safe

Over time, this process creates a new internal template for relational safety, one of the core promises of interpersonal neurobiology–informed therapy.

Protective part

Keeps you on guard, scans for danger.

Vulnerable part

Holds pain, fear, and unmet needs.

Compassionate self

Begins to listen, soothe, and integrate.

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The Therapist as a Co-Regulator

In interpersonal neurobiology–informed therapy, the therapist does more than interpret or analyze; they co-regulate with the client. Through tone, pacing, body language, and emotional presence, the therapist offers a steady, regulated nervous system for the client to anchor to (Bowlby, 1988; Schore, 2019).

Over time, clients internalize this steadiness and develop their own capacity for emotional regulation. Healing becomes embodied, not just cognitive.

From an interpersonal neurobiology perspective, therapy is a living example of how human nervous systems are designed to heal together. You don’t have to regulate alone, your therapist’s nervous system “lends” stability while yours learns new patterns.

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Integration and Mental Health

According to Siegel (2012), integration, linking differentiated parts of the self, is the foundation of mental well-being. When integration occurs, individuals experience:

• Emotional stability
• Flexibility in thinking
• Clarity
• Coherence
• A more profound sense of self

Therapy supports integration by reconnecting thoughts, feelings, body sensations, and relational experiences. As these systems link, life often feels less overwhelming and more grounded. Interpersonal neurobiology offers both a language and a roadmap for this process.

Integration links:

• Thoughts with feelings
• Body sensations with meaning
• Past experiences with present responses
• Self-understanding with safe relationships

When these parts connect,
life feels more coherent.

Frequently Asked Questions

Quick answers to common questions about interpersonal neurobiology and healing through connection.

Q: What is interpersonal neurobiology in simple terms?

A: Interpersonal neurobiology is a way of understanding how the brain, mind, and relationships interact. It says our brains are shaped by experience, especially emotional experiences with other people, and that new, safe relationships can help “rewire” patterns formed in times of stress or trauma.

Q: How does interpersonal neurobiology relate to trauma?

A: Interpersonal neurobiology explains that trauma is often stored in the body and implicit memory rather than in words. Because of this, healing usually involves more than talking, it includes nervous system regulation, safe connection, and slowly integrating fragmented experiences into a more coherent story.

Q: Does my therapist need to label their work as interpersonal neurobiology for it to help?

A: Not necessarily. Many therapists use ideas from interpersonal neurobiology, such as co-regulation, attachment, and somatic awareness, without always naming them. What matters most is that you feel safe, seen, and supported, and that your therapist is attentive to how your body, emotions, and relationships are all connected.

Q: How can I find a therapist who works with interpersonal neurobiology principles?

A: You can look for therapists who mention relational, attachment-based, trauma-informed, or somatic approaches in their profiles. GoodTherapy’s Find a Therapist directory allows you to search by specialty and type of therapy, and the Interpersonal Neurobiology (IPNB) section explains this approach in more detail.

Final Reflection: Healing Happens in Relationship

Interpersonal neurobiology offers a simple but transformative truth:

You were never meant to heal alone.

Your brain is wired for connection (Cozolino, 2014). Your nervous system changes through attuned presence (Schore, 2019). Your inner wounds, formed in relationship, can be healed in relationship (Siegel, 2012).

Whether through therapy or through safe, nurturing connections in your life, your brain and body can reorganize and build resilience. In the language of interpersonal neurobiology, healing becomes not a solitary effort, but a shared journey.

About the Author

Azin Heydari, MA, Registered Psychotherapist

Azin is a trauma-informed, attachment-based psychotherapist working with adults navigating complex and developmental trauma, attachment wounds, relationship struggles, anxiety, and emotional overwhelm.

Her work is grounded in interpersonal neurobiology, somatic awareness, and nervous system regulation, supporting clients in rebuilding trust in themselves and in connection with others.

View Azin’s GoodTherapy profile
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References

• Badenoch, B. (2008). Being a brain-wise therapist: A practical guide to interpersonal neurobiology. W. W. Norton & Company. View book
• Bowlby, J. (1988). A secure base: Parent-child attachment and healthy human development. Basic Books. View book
• Cozolino, L. (2014). The neuroscience of human relationships: Attachment and the developing social brain (2nd ed.). W. W. Norton & Company. View book
• Schore, A. N. (2019). Right brain psychotherapy. W. W. Norton & Company. View book
• Siegel, D. J. (2012). The developing mind: How relationships and the brain interact to shape who we are (2nd ed.). Guilford Press. View book
• Tronick, E. (2007). The neurobehavioral and social-emotional development of infants and children. W. W. Norton & Company.

When living with chronic pain, fibromyalgia, or persistent gut issues like Irritable Bowel Syndrome (IBS), each day can feel like a battle against an invisible foe. Physical pain, fatigue, and digestive problems take their toll not only on the body but on every part of life. But what if the true source of that pain isn’t just the body? What if the mind, especially our thoughts, emotions, and past experiences, plays a powerful role in shaping how we feel physically? 

Pioneers like Dr. Howard Schubiner and Alan Gordon are shedding light on how the mind and body connect deeply, especially in conditions that often seem unexplainable or resistant to standard treatments. Their groundbreaking work brings a hopeful perspective, suggesting that by understanding the mind-body link, we can unlock new ways to manage—and even heal—chronic pain and other long-term symptoms. 

The Mind-Body Connection in Chronic Pain 

Dr. Schubiner, a leader in mind-body medicine, describes how chronic pain isn’t always a result of structural damage in the body. Instead, it can arise when our brain’s neural pathways become wired to interpret sensations as pain. This can occur due to past traumas, stress, or unprocessed emotions, which keep our nervous system in a constant state of high alert. Over time, our brain becomes accustomed to generating pain signals even when there’s no physical damage. 

Alan Gordon, another visionary in chronic pain recovery, elaborates on this concept through his work in Pain Reprocessing Therapy (PRT). He explains how the brain can become “stuck” in a loop where it misinterprets harmless signals as threats, perpetuating chronic pain. By retraining the brain to recognize these signals as safe, we can begin to break the pain cycle. Gordon’s approach emphasizes the power of understanding that while pain is real, it may not mean our bodies are truly injured. 

Fibromyalgia: A Perfect Example of Mind-Body Complexity 

Fibromyalgia, often defined by widespread pain and fatigue, is a classic example of a mind-body syndrome. Medical professionals often can’t pinpoint a clear, physical cause for fibromyalgia pain, which can be frustrating and confusing for those who suffer from it. But by viewing fibromyalgia through a mind-body lens, as Dr. Schubiner does, we can begin to see that it’s not “all in your head”—but it is deeply connected to how our mind and body interact. 

Fibromyalgia can develop from a combination of stress, trauma, and prolonged tension in the nervous system, which leads the brain to stay in a “pain-ready” mode. Dr. Schubiner emphasizes the importance of acknowledging past stressors, traumas, and even our personalities, as factors that shape how we respond to physical sensations. By bringing these factors into awareness and using therapeutic tools, individuals with fibromyalgia can help their brains learn to unwind from this cycle, decreasing sensitivity to pain. 

IBS and the Gut-Brain-Pain Connection: When Stress Affects Digestion 

For people with Irritable Bowel Syndrome (IBS), the gut-brain connection offers valuable insights into a condition that can otherwise feel like a mystery. IBS, characterized by bloating, stomach pain, constipation, and diarrhea, is a condition often worsened by stress, anxiety, and emotions. This is because the gut and brain communicate directly through the gut-brain axis, a pathway that transmits signals back and forth between the digestive system and the central nervous system. When we experience stress, our gut can physically react, creating discomfort or even debilitating symptoms. 

For years, treating IBS primarily involved changes in diet or medication, but Dr. Schubiner and Alan Gordon’s work demonstrates that addressing the emotional component is just as crucial. Dr. Schubiner’s approach considers the role of past emotional stress or trauma in IBS symptoms. If we think of the gut as an emotional “second brain,” it makes sense that feelings, thoughts, and past experiences can lead the digestive system to stay in a state of tension, contributing to symptoms. Gordon’s techniques in Pain Reprocessing Therapy also help people recognize when they’re feeling anxious or fearful, teaching them how to reframe those feelings to bring the gut back into balance. 

A Path Forward: Healing Through Mind-Body Awareness 

Healing doesn’t mean that the pain or discomfort is “imaginary.” Rather, it acknowledges that our brains and bodies can adapt and sometimes, adapt in ways that no longer serve us. This approach invites people to engage in mind-body therapies such as Pain Reprocessing Therapy, Somatic Experiencing, or other forms of trauma-informed therapy. By working through stored emotions, fear, and stress, individuals can help their nervous systems recalibrate, reducing pain, fatigue, and digestive issues. 

So, how do you get started? Here are a few steps inspired by Dr. Schubiner and Alan Gordon’s approaches: 

1. Educate Yourself About Pain: Understand that chronic pain, while real, doesn’t always mean physical harm. It may reflect your brain’s heightened alertness to potential threats. Knowing this can take the fear out of pain, which is essential for healing. 
2. Challenge Painful Thoughts and Fears: Pain Reprocessing Therapy encourages noticing thoughts or fears related to pain. These thoughts can keep your brain in a pain-sensitive state. By gently challenging and reframing them, you reduce pain’s power over you. 
3. Practice Somatic Awareness: Recognize your body’s sensations without immediately labeling them as harmful. This can involve mindful breathing, noticing areas of tension, and allowing yourself to feel grounded and safe. 
4. Process Unresolved Emotions: Emotions like anger, sadness, or fear—especially those suppressed or unaddressed—can contribute to chronic pain. Therapy or journaling can help release these emotions, allowing the nervous system to relax. 
5. Focus on Reassurance and Safety: Reassure yourself that your body can handle sensations, that the pain is not necessarily a sign of injury, and that you are safe. This helps reprogram the brain’s reaction to pain, reducing its intensity. 

The journey of understanding the mind-body connection is deeply personal and often transformational. While it may not be a quick fix, learning to connect the dots between our mind, emotions, and body can help reduce suffering and create a life filled with more peace, resilience, and hope. 

Healing is possible. And with approaches like Dr. Schubiner’s and Alan Gordon’s, we are beginning to see just how powerful our minds are in shaping our paths to well-being. 

 

In ancient Greece, three doctors would see a patient together. They were the “knife” doctor, the “herb” doctor, and the “word” doctor. The people who “invented” medicine understood there was a connection between the mind and body and practiced accordingly. Our modern-day Western counterparts (surgeons, physicians, and therapists) rarely even speak with one another.

There is increasing evidence the ancient Greeks were right: Our thoughts, feelings, and attitudes can affect our biological functioning, and what we do with our physical bodies can affect our mental state. In fact, until about 300 years ago, most systems of medicine treated the mind and body as a whole. It wasn’t until the 17th century that Western cultures began to see the body and mind as distinct entities. Researchers began revisiting the mind-body connection in the late 20th century, and since then, they have compiled an impressive amount of data that indicates our bodies and minds share a common chemical language and are constantly communicating with each other. In this article, I will introduce just four of the ways research demonstrates this connection between the mind and body.

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Perhaps the most obvious of our examples is the effect of chronic stress, which we often think of as a state of mind, on physical health. Our bodies are designed to handle small doses of mental or emotional stress, and some of it is necessary for us to stay on top of our responsibilities and to remain safe in our environments. But we are not equipped to handle chronic stress without consequences.

Chronic stress can come from things like concern about a loved one’s health or well-being, living in unsafe conditions, money problems, excessive workloads, and so on. The experience of chronic stress causes an increase in heart rate, breathing to quicken, muscles to tighten, and blood pressure to rise. Most symptoms of chronic stress are physical: headaches, stomachaches, muscle tension or pain, sleep problems, chest pain, fatigue, changes in sex drive. Stress also causes an increase in the hormone cortisol, which researchers have linked to serious health issues.

One of the most extreme examples in the literature of how chronic emotional stress can affect the body is informally called “broken heart syndrome.” The experience of stress, due to a failed relationship, grief, or other significantly stressful reason, can cause a part of one’s heart to enlarge and fail to pump as well as usual. This enlargement can lead to temporary but severe heart failure. The New England Journal of Medicine published a study in which hormones such as adrenaline, noradrenaline, and cortisol released in the body due to chronic stress or grief were identified as the culprit for broken heart syndrome. Researchers found treating this kind of heart failure with traditional pharmacology would not be effective, whereas psychotherapy focusing on emotional management might help alleviate the problem.

It is important we recognize the connection between our bodies and minds if we want to feel our best. Therapists could ask people in their care to visit their doctors to check vitamin levels and screen for thyroid or GI issues if dealing with depression and fatigue. Doctors could consider chronic stress as a health hazard and encourage patients to speak with a licensed counselor when appropriate.

Another common example of how the mind can affect the body is the placebo effect. Dr. Lissa Rankin, founder of the Whole Health Medicine Institute and author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself, reported “patients in clinical trials who received sugar pills, saline injections, or fake surgeries, but believe they might be getting the new wonder drug or miracle surgery, get better 18% to 80% of the time.” Conversely, other studies showed many medical students report developing symptoms suggestive of the illnesses they are studying. They are worried they are sick or will get sick, and their bodies comply by getting sick. Fear fills our bodies with harmful cortisol and epinephrine, while positive beliefs relax our nervous systems and allow our bodies to heal.

Now let’s switch from how the mind can affect the body’s ability to function properly to a couple of examples of how the body may affect the mind.

Gut health is an emerging field of medicine that seeks to balance healthy bacteria in the gastrointestinal system and improve digestion and nutrient absorption to increase both physical and emotional well-being. Researchers and doctors are finding new connections with the gastrointestinal tract and mental health all the time. There is a network of 100 million neurons that line the gut which is often called the “second brain.” The gut produces 95% of the serotonin, and 50% of the dopamine, found in our bodies. We have already linked these chemicals to well-being and stress management. A disruption or imbalance of these chemicals and the GI microbiota may lead to depression, while balancing the gut bacteria and improving nutrient absorption may have a positive effect on mental health.

Another way the body can influence how we think, feel, and behave is through body position, posture, gestures, and facial expressions. In a study published in the journal Psychological Science in 2010, people who sat or stood in expansive “power” poses for just one minute not only reported feeling more powerful and confident, but also had an increase in testosterone and a decrease in cortisol.

Conclusion

To review, the mind and body communicate in many ways, and most of them seem to have something to do with a shared chemical or hormonal language. Stress can affect health to the level of causing severe heart problems, and beliefs about our health (as illustrated by the placebo effect) can produce positive or negative results in physical well-being. We also know a healthy gut health can improve mental health, and certain postures may lower cortisol and raise testosterone, causing one to feel more powerful and confident.

It is important we recognize the connection between our bodies and minds if we want to feel our best. Therapists could ask people in their care to visit their doctors to check vitamin levels and screen for thyroid or GI issues if dealing with depression and fatigue. Doctors could consider chronic stress as a health hazard and encourage patients to speak with a licensed counselor when appropriate. All of us can do our best to pay attention to how our bodies and minds are communicating about our health and mental states and start acting on what helps us be well.

References:

1. Cuddy, A. J.C., Wilmuth, C. A., & Carney, D. R. The Benefit of Power Posing Before a High-Stakes Social Evaluation. Harvard Business School Working Paper, No. 13-027, September 2012.
2. Kleisiaris, C. F., Sfakianakis, C., & Papathanasiou, I. V. (2014). Health care practices in ancient Greece: The Hippocratic ideal. Journal of Medical Ethics and History of Medicine, 7, 6.
3. Rankin, L. (2012). Mind Over Medicine: Scientific Proof That You Can Heal Yourself. Carlsbad, CA: Hay House.
4. Templin, C., Ghadri, J., Diekmann, J., et al. (2015, September 3). Clinical Features and Outcomes of Takotsubo (Stress) Cardiomyopathy. New England Journal of Medicine.
5. U.S. Department of Health and Human Services. (2014, October 8). What Is Broken Heart Syndrome? National Heart, Lung and Blood Institute. Retrieved from https://www.nhlbi.nih.gov/health/health-topics/topics/broken-heart-syndrome

People who can be described as “Type A” come in all forms and disciplines. If you tend toward Type A characteristics, chances are you already know that about yourself, as may those around you. You are driven, motivated, energized, and enthusiastic. You may already be quite accomplished, but there are always new challenges awaiting you, and the prospect of preparation and execution in tackling them is thrilling.

That is the good news. The bad news is that Type A people are often overwhelmed with the stress of urgency. They feel rushed, tend towards workaholism and competitiveness, lack adequate sleep or downtime, and don’t participate enough in other activities necessary for rest and recuperation.

A Closer Look at the Type A Personality

Most people think of high-profile celebrities, such as reality stars, journalists, business people, and artists as classic Type A personalities. But did you know that Type A people come from all walks of life? The tendency to be driven and tirelessly ambitious knows no discrimination across cultures, occupations, and socioeconomic status.

Is being Type A a necessity for success? I would say no. But people who are Type A often have a lot of energy and drive to put into whatever task presents itself. They are highly motivated to accomplish goals and succeed, often as efficiently and quickly as possible, so they can move on to the next challenge.

When Your Mind Is Motivated, but Your Body Can’t Keep Up

What happens when your ambition exceeds your physical capabilities?

Maybe you have a Type A mind in a body that lacks the same vigor. This is a rather common occurrence, but it leaves many people feeling frustrated. It is especially discouraging if there was a time of life when you did have the energy and physical capacity to drive your body as fast as you wanted.

Often, I see people in my practice whose bodies decided it was time to slow down while their minds did not experience a similar awakening. Having a body that is less tolerant of stress can be a natural reaction to being pushed through countless deadlines, nights of inadequate sleep, few vacations, too much caffeine and sugar to stimulate the body’s energy, and too little time to eat nutritious food.

How to Nurture an Energized Mind and a Tired Body

If this sounds even a little like you, there are steps you can take to manage your Type A tendencies to achieve your goals while honoring your body’s needs to minimize stress or harm.

1. Make your Type A personality traits work for your health.

Schedule regular bodywork, exercise that is not too strenuous, and a regular bedtime. Use your drive and motivation to tend to your body. If shopping and cooking healthy food is not your thing, consider some of the many food delivery services that do all of the shopping and prep for you.

Having a body that is less tolerant of stress can be a natural reaction to being pushed through countless deadlines, nights of inadequate sleep, few vacations, too much caffeine and sugar to stimulate the body’s energy, and too little time to eat nutritious food.

Think about caring for your body as one of your many tasks. See how you can fold self-care and optimal health into your naturally hard-driving inclinations.

2. Make bedtime a priority.

Few things are more critical to optimal physical and emotional well-being than sleep. If your sleep is not adequate in time or quality, that will affect everything else you do throughout the day. You may be too tired to exercise, unable to attend to your hunger cues effectively, and unable to concentrate or function without excess sugar or caffeine.

3. Keep moving, but slow it down.

In Yiddish, there is a word called shpilkes. People who have shpilkes are those who have a lot of “get-up-and-go.” They don’t want to stop moving and are always ready to take on the next thing once a task is completed (and maybe even before that).

That may be true of your Type A mind, and you do not have to give that up. It is possible to continue being productive and inspired despite a tired body. Non-strenuous activity can be particularly beneficial when you feel very tired or sluggish. Of course, it doesn’t hurt to take a rest day or week, or even a little time off during the day to eat your food, take a walk, visit with a friend, or to self-reflect. But generally, even when you feel very tired, and despite your obligations, keep it moving. Just slow it down.

4. Be kind to yourself.

It is normal to feel frustrated with yourself when your body will not comply with all you are demanding of it. Those are the times it is most essential for you to encourage your body and your Self.

You may naturally feel the urge to criticize yourself, especially if you find you are unable to complete tasks and meet work demands. But altering your focus to pay attention to what you are doing well can help shift your energy in a more positive direction.

5. Journal, talk to someone regularly about your feelings, or speak with a therapist.

Voicing irritation, urgency about reaching your goals, and disappointments in your body’s limits may help take the “teeth” out of your frustration. When you express your emotions, verbally or in writing, you may be more likely to slow down the hamster wheel of thoughts racing through your mind.

Speaking with a therapist or counselor about this frustration can also help you reconcile your capabilities with your ambitions. Therapists are there to support you in reaching your goals and can help you incorporate healthy habits into your daily routine.

You will also be able to reflect on your responses, an activity which may reveal that your stress responses are not always necessary. You can still accomplish your goals at a pace that is more productive for your body once you ease any resentment towards yourself.

It is possible to thrive with a Type A mind and a body that needs more care to function at full capacity. The key is in honoring your body’s needs. This may mean taking more time than you would prefer to care for your physical self, but in return, you may be rewarded with higher levels of functioning and energy and much-needed rest for your mind. The payoff is often well worth the effort.

If you have ever lost a loved one, you have most likely experienced grief. Grief is an intense feeling of sadness or sorrow. It is generally brought on by the loss of something or someone. The end of a long-term relationship, like a divorce, or the death of a family member may cause grief.

Grief is not always thought of as a full-body experience. But just as grief can affect mental health, it can also have physical aspects. Physical symptoms may not come with every kind of grief. But intense grief—for example, that caused by the death of a child or partner—can bring about side effects that may feel more physical than anything else.

Grief can trigger a number of mental health symptoms and issues. These might include depression, loneliness, and anxiety. The line between the grief period and a mental health issue may be hard to define. It can help to consult a trusted therapist or counselor if you are having trouble with grief or similar feelings.

Knowing which symptoms of grief to watch for may allow you to soothe and address any effects you experience. [fat_widget_right]

1. Heart Problems

Heart problems can be brought on by intense stress in a variety of situations. But there are particular heart risks associated with grief. One study found the death of a loved one to increase a person’s chance of a heart attack.

There’s also a specific temporary syndrome brought on by the death of a loved one called takotsubo cardiomyopathy, or “broken heart syndrome.” Broken heart syndrome is caused by a disruption in the blood being pumped to one section of the heart. Because of this, it mimics the effects of a heart attack—chest pain and shortness of breath—but is temporary. People with broken heart syndrome can undergo treatment for it. They may also choose to wait for the syndrome to reverse itself in a few weeks.

It is important to note that if you experience chest pain or shortness of breath over a long period of time, you should consult your doctor for deeper causes. This is true for any other severe or long-lasting physical effects of grief.

2. Lowered Immunity

Some people catch colds or come down with the flu during times of immense stress. They may notice they are more susceptible to these same ailments during a period of intense grieving. This is because in adults, grief can lower the immune system.

A 2014 study found that older adults experiencing grief, specifically due to the loss of a spouse, could not maintain a stress hormone balance. As a result, they experienced reduced neutrophil function. This means that during the grieving process, older adults are less likely to produce some types of white blood cells, leaving them prone to infections.

3. Body Aches and Pains

Aches and pains are a common physical symptom of grief. Grief can cause back pain, joint pain, headaches, and stiffness. The pain is caused by the overwhelming amount of stress hormones being released during the grieving process. These effectively stun the muscles they contact. Stress hormones act on the body in a similar way to broken heart syndrome. Aches and pains from grief should be temporary. If they persist over the long term, consult your physician.

4. Digestive Issues

The digestive tract can be sensitive to times of intense stress. It can be all too common to seek comfort in food during stressful periods or to experience a queasy stomach when anxious. Grief inspires these symptoms and others, such as a loss of appetite, weight loss, binge eating, nausea, and irritable bowel syndrome.

Knowing these symptoms are caused by grief can help alleviate them. When you feel an urge to eat when sad or notice you haven’t eaten all day because of that same sadness, it can be a good indicator to call a trusted friend or licensed mental health professional to set up an appointment.

5. Unhealthy Coping Mechanisms

Overeating or not eating enough during the grieving process is only one unhealthy coping mechanism people may experience. Some can be more harmful than others. People may turn to alcohol or cigarettes, the overuse of which can have long-lasting effects on the liver and lungs.

Others may engage in self-harming behavior, drug use, or other high-risk behaviors. All of these coping mechanisms can have intensely damaging, long-lasting effects on the body and brain. If you find yourself frequently engaging in behaviors like these to cope with grief, it is crucial you reach out to a trusted friend or licensed professional for help.

6. Sleep Problems and Fatigue

A 2017 study found that spouses who were bereaved by suicide had a higher risk of developing sleep issues. Sleep is supposed to be when the body and brain rest and repair themselves. Sleep disruption during grief can be especially frustrating. It can be debilitating to constantly feel both sad, anxious, and exhausted. Insomnia can be a common occurrence in those who are grieving. But it should only be temporary. A continued inability to sleep regularly or feel rested should be reported to your doctor.

When Grief Becomes a Cycle

Many people aspire to finish grieving and move on with their lives in a healthy way. But some may find this is harder than expected. It is possible for grief to become a cycle. Sometimes memories of loss or of a lost loved one may light up the reward receptors in the brain. This means that moving on or “letting go” can be much more difficult. Those memories and the grieving process can feed into an addictive feeling.

A cycle of grief can take a toll on a person’s physical and mental health. Continuing the grieving process for a long period of time means a person’s risk for long-term health problems is increased. What could have been a short-term symptom—chest pain, stomach aches, or sleep problems, for example—can manifest in much more serious ways. These could include heart disease, eating disorders, or chronic fatigue.

Managing Grief

It is important to seek help if you need it to regulate your mind-body connection. What gets thrown out of whack during the grieving process can, in fact, get back on track.

Building a healthy routine can be a first step to mitigating some of the physical symptoms of grief. Regular exercise and a nutritious diet can help with pain, heart risks, digestive issues, and sleep patterns. Talking about grief with family and friends or a licensed mental health professional can help address the grief directly. Doing so may also foster the development of healthy coping skills.

It is important to remember you are not alone. Asking for help may an important step during the grieving process. It can take time to heal, and that is normal. Grief cannot be rushed. But with love and compassion from family, and the help of a therapist, grief can come to an end.

References:

1. Addicted to grief? Chronic grief activates pleasure areas of the brain. (2008, June 22). Retrieved from https://www.sciencedaily.com/releases/2008/06/080620195446.htm
2. Broken heart syndrome. (2016, November 5). Retrieved from https://www.mayoclinic.org/diseases-conditions/broken-heart-syndrome/symptoms-causes/syc-20354617
3. Erlangsen, A., et al. (2017). Association between spousal suicide and mental, physical, and social health outcomes. JAMA Psychiatry, 74(5), 456-464. doi: 10.1001/jamapsychiatry.2017.0226
4. Gahles, N. (2016, November 22). The physical trauma of grief and loss. Retrieved from https://www.integrativepractitioner.com/topics/news/body-trauma-grief
5. Mostofsky, E., Maclure, M., Sherwood, J. B., Tofler, G. H., Muller, J. E., & Mittleman, M. A. (2012, January 23). Risk of acute myocardial infarction after death of a significant person in one’s life. Circulation, 3(125), 491-496. doi: 10.1161/CIRCULATIONAHA.111.061770
6. Qin, H., Cheng, C., Tang, X., Bian, Z. (2014, October 21). Impact of psychological stress on irritable bowel syndrome. World Journal of Gastroenterology, 20(39), 126-131. doi: 10.3748/wjg.v20.i39.14126
7. Vitlic, A., Khanfer, R., Lord, J. M., Carroll, D., Philips, A. C. (2014, August 29). Bereavement reduces neutrophil oxidative burst only in older adults: role of the HPA axis and immunesenescence. Immunity & Ageing, 11(13). doi: 10.1186/1742-4933-11-13

How do you feel right now? Great? Okay? Not so good?

If you aren’t feeling your best, taking a moment to HALT is one of the best things you can do for your overall mental and physical health.

“Halt” translates to “stop” in German. But HALT is also an acronym that stands for Hungry, Angry, Lonely, and Tired. When one or more of these areas are out of balance, it is more likely we will struggle with health and overall well-being as a result. I encourage you to take a moment to reflect on whether you are feeling any of these things.

Let’s break each area down.

Hunger

Think about how poorly you feel when you are hungry. When your blood sugar gets low, you may get a headache, become irritable, or find it difficult to concentrate. These effects are the result of the brain releasing certain chemicals that interfere with the production of serotonin, a feel-good chemical.

We might jokingly say we are “hangry,” but this is a real thing. Hunger can put the body in an imbalanced state that can lead to mood swings, affect our ability to make decisions, and lower our impulse control. When you get physically hungry, it’s important to refuel your brain and body with nutritious food. If you know you are going to have a long workday, drive, or carpool ride, plan ahead. Assemble meals and snacks that include fruits, nuts, cheese, yogurt, or protein bars. It’s also important to stay hydrated. Water and decaffeinated teas offer many health benefits. [fat_widget_right]

Hungry can also refer to how we feel emotionally. Sometimes our everyday tasks and schedules take a toll on our mood and well-being. If you are bored with your routine, consider doing something to mix it up. Spend time with someone you haven’t seen in a while. Take an impromptu car trip! You might even consider trying an activity you have never done before—research shows that the human brain produces dopamine, a feel-good chemical, when we experience things for the first time.

If you aren’t feeling your best, taking a moment to HALT is one of the best things you can do for your overall mental and physical health.

If your emotional hunger persists for more than several weeks, it may be time to assess your routine. It’s one thing to experience a draining period while pushing through to meet a deadline, but quite another when the thought of work or facing certain people only inspires dread. If this is the case, it may be time to explore making some changes. If your activities of daily living are negatively being affected or if you often turn to unhealthy behaviors or substances to cope, the support of a therapist or counselor may be beneficial.

Anger

When we are angry or experiencing negative emotions, we may not be able to think rationally. If you feel angry, take some time to calm down first. Try to talk through what you are feeling with someone. Then you may feel better able to address the problem. If the issue is a chronic one, it can be helpful to break it down into manageable tasks. If you are able to take even one step forward, you are likely to feel less hopeless and helpless about the situation.

When in the midst of anger, it is generally a good idea to wait at least two hours (and maybe even speak to someone in person) before touching technology. In other words, no texting, tweeting, e-mailing, or posting! You don’t want to impulsively put something out in cyberspace that you may regret later when you are in a more rational state.

Loneliness

We all experience loneliness at times in our lives. Even when people surround us, we may not be actively interacting with them. What’s more, with all of our modern technology, many of us are plugged in electronically but not connected emotionally. Think about the number of times you may have made a problem much worse in your head by imagining the situation into a catastrophe. Once you actually talked out what was wrong, you gained a much more positive perspective.

It’s generally a good idea to reach out every day and connect face-to-face with other people, whenever possible. Isolation can be a breeding ground for depression and unhealthy choices. Even brief encounters can help reduce feelings of loneliness and have a positive impact on well-being.

Tiredness

Making sure we get enough sleep at night can help improve not only our physical well-being, but also our emotional health. When we are physically and emotionally tired, we are often more likely to engage in more negative thinking patterns and interactions. How much sleep is “enough”? Experts recommend seven to nine hours. Anything less than six can have damaging effects, such as an increased risk of accidents, diabetes, heart disease, depression, and obesity.

It’s also important to practice good sleep hygiene. I know sleep hygiene is a funny phrase. It doesn’t mean you’re a dirty sleeper. It refers to the habits that make restful sleep more conducive. These habits include getting up and going to bed around the same time each day, reducing distractions that interrupt sleep (pets, television, or the phone), monitoring caffeine and sugar intake, managing stressors, and limiting exposure to bright lights (light interrupts the biological process that allows melatonin levels to rise and help us drift off to sleep).

In Conclusion

When you find yourself getting upset, or if you just feel a bit off: HALT. Take a moment to do an internal assessment. Are you hungry, angry, lonely or tired? If so, take the steps necessary to address your needs. Note if you often tend to be out of balance in one area. Be intentional about correcting that area. By proactively making sure you never get too hungry, angry, lonely or tired, you can help protect yourself against many illnesses and mental health symptoms.

References:

1. Dean, N. (2018, February 26). The Importance of Novelty. Brain World. Retrieved from http://brainworldmagazine.com/the-importance-of-novelty
2. Hunger hormone increases during stress, may have antidepressant effect. (2008, June 16). UT Southwestern Medical Center. Retrieved from https://www.sciencedaily.com/releases/2008/06/080615142252.htm
3. LaMotte, S. (2017, September 27). Sacrificing sleep? Here’s what it will do to your health. CNN. Retrieved from https://www.cnn.com/2017/07/19/health/dangers-of-sleep-deprivation/index.html

Eastern traditions have long recognized the importance of the mind-body connection for general wellness, and Western thought is beginning to follow suit. An increasing amount of research is emerging to support this link. Yoga in particular has become especially popular in recent years as a way to facilitate the mind-body connection and is now one of the most widely practiced forms of complementary health care in the United States.

Demonstrated to have benefit in the treatment of numerous physical health conditions and mental health concerns, stress and trauma-related issues among them, yoga is utilized by many to cultivate mindfulness through a combination of physical movement, breathing exercises, and relaxation. Yoga therapy, in fact, is a growing field of mental health treatment.

Yoga and the Stress Response

Many studies have observed the effect of yoga on the fight-or-flight response, which is the body’s natural reaction to stressful and life-threatening situations. The fight-or-flight response, intended to save us from immediate physical danger, can also be experienced when we encounter stress, such as a life change, a toxic relationship, or the challenges of addiction recovery. [fat_widget_right]

Chronic stress and levels of cortisol (the body’s primary stress hormone) that are consistently elevated underlie many physical and mental health issues. Regular practice of yoga, however, has been found to naturally decrease cortisol levels. This natural decrease of cortisol can give the body a chance to return to a state of restful awareness. Restful awareness allows the physical impact of the flight-or-flight response to normalize and gives the body the opportunity to heal.

Treating Trauma

During traumatic experiences, the body may become dysregulated by either over-activation or suppression of the fight-or-flight response. When this occurs, we become overloaded, and the result may be a state of mind that is too anxious, trapped, or some sort of fluctuation between the two. Trauma may be held in the body through heightened or dysregulated physiological states and somatic symptoms. The body itself, then, contains and manifests much of the pain experienced after a traumatic event. As has been said, “The issues live in the tissues.”

When working with individuals who have experienced interpersonal trauma, mental health professionals may find traditional talk therapy alone is not always the most effective course of action.

Trauma and its effects are so often entrenched and complex that a change in a cognitive frame or behavioral pattern ignores a very basic but critical element: the body.

A cognitive symptom of trauma exposure is difficulty or impaired ability to remember, verbalize, and/or process one’s experiences. Therefore, insight-based approaches often are not sufficient on their own. Furthermore, trauma and its effects are so often entrenched and complex that a change in a cognitive frame or behavioral pattern ignores a very basic but critical element: the body.

Techniques working to help increase awareness of internal states and physiological responses to both internal and external stimuli have demonstrated promise in addressing trauma in the body. Reorienting an individual to their body is often a key to unlocking their pain and building a path toward healing.

What Is Trauma-Sensitive Yoga?

An evidence-based practice designed to directly address symptoms associated with traumatic exposure, trauma-sensitive yoga focuses on body awareness in the present moment. Based on the theoretical underpinnings of attachment theory, trauma theory, and neuroscience, TSY helps individuals in treatment recognize choices relating to the body and develop the ability to take effective action based on the knowledge of these choices. The language used in treatment is invitational and emphasizes choice for the person in treatment. The experience is shared, and no physical assists are used.

Unlike traditional yoga, TSY always places emphasis on the internal experience of the individual, not on achieving proper form. The facilitator of the treatment will, while practicing with the individual, help them become accustomed to feeling their body in the present moment, whether by guiding them to feel the way their feet contact the ground or how a particular muscle contracts. Through this guidance, people in treatment can learn what to do about the experience in real time by taking effective action. Everything about the practice is optional, gentle, and designed to help individuals befriend their bodies.

The practice of yoga, with its focus on the mind-body connection, offers both symptom reduction and opportunities for people practicing yoga to heal and grow. Yoga, known to benefit the mind as well as the body, has been proven beneficial for addressing stress, trauma, depression, anxiety, addiction recovery, and even personal growth.

Beyond yoga’s other benefits, research has found individuals who combined TSY with psychotherapy were more likely to experience a decrease in trauma-related symptoms and an increase in positive traits and emotions such as grace, compassion, relating with self and others, acceptance, centeredness, and empowerment.

If you are interested in incorporating yoga into your wellness practices, self-care routine, or mental health treatment but are unsure of where to start, consider bringing it up with your therapist or counselor or primary care physician to see if this approach might benefit you.

References:

1. Buric, I., Farias, M., Jong, J., Mee, C., & Brazil, I. (2017, June 16). Meditation and yoga can ‘reverse’ DNA reactions which cause stress, new study suggests. Frontiers in Immunology. Retrieved from https://medicalxpress.com/news/2017-06-meditation-yoga-reverse-dna-reactions.html
2. Emerson. D., Sharma, R., Chaudhry, S., & Turner, J. (2009). Trauma-sensitive yoga: Principles, practice, and research. International Journal of Yoga Therapy, 19. Retrieved from http://www.traumacenter.org/products/..%5Cproducts%5Cpdf_files%5Cijyt_article_2009.pdf
3. Garfinkel, M. (2006). Yoga as a complementary therapy. Geriatrics and Aging, 9(3). Retrieved from http://www.medscape.com/viewarticle/525187
4. Jackson, K. (2014, November 17). Trauma-sensitive yoga. Social Work Today, 14(6). Retrieved from http://www.socialworktoday.com/archive/111714p8.shtml
5. MacMillan, A. (2017, June 16). Yoga and meditation can change your genes, study says. Time. Retrieved from http://time.com/4822302/yoga-meditation-genes-stress
6. McCall, T. (2008, June 20). Understanding the mind-body connection. Yoga Journal. Retrieved from https://www.yogajournal.com/teach/yoga-therapy-and-the-mind-body-connection-part-1
7. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654