The mind - body connection
The mind and body are inextricably linked, and we understand this intuitively when it comes to our health. A positive mental attitude is a big advantage when healing and, conversely, being in a state of stress can make it much more likely to fall ill. The mind body connection is a fascinating web of cause and effect, that influences so many aspects of our lives including memories, brain development, decision making, and daily habits.
Trauma is part of this web, and it can leave deep and lingering imprints on the body, manifesting in physical symptoms that seem unconnected to the events that caused them. Even when trauma is mentally “processed,” it can write itself into the patterns of our autonomous nervous system, which has evolved to help us survive danger, activating the fight, flight, or freeze response when we’re under threat. But when trauma is prolonged or overwhelming, the body can get stuck in survival mode. Over time, this constant state of stimulation takes a toll, leading to both physical and emotional exhaustion.
In some cases the body’s reaction to trauma can be extreme, such as chronic migraines, autoimmune disorders, or losing the ability to speak. For many of us, the reactions can be less intense but nonetheless uncomfortable and confusing. For example, I have worked with a client who spoke about feeling entirely detached from her body, unable to recognise when she was hungry or needed the bathroom. Her childhood had been marked by being told what to feel and think, severing her connection to her body’s natural signals.
So what do we need to do? Very often, we need to reconnect with our bodies. It sounds simple — and in many ways it is — but being able to independently get yourself into this space isn’t always easy.
Holistic massage is great because it encourages “deep rest”, a psychological and physiological state in which our bodies can recover on a cellular level. For people who feel detached from their bodies, focused touch brings awareness back to neglected areas, and for those who feel overwhelmed by sensations, massage can allow the nervous system to relax, which helps regulate these feelings. This state of deep rest allows the body to process emotions stored beneath the surface, and the trembling or tears that often follow are indicators of a strengthened mind-body connection.
Combining traditional mental health therapies like CBT and EMDR with body-based approaches can create a powerful framework for recovery. Massage addresses the body’s stored trauma, while talking therapies help reframe thought patterns and process memories.
This is supported by a 2004 study published in Psychological Bulletin which concluded that multiple applications of massage therapy reduced trait anxiety and depression, providing benefits similar in magnitude to those of psychotherapy. A 2018 study from the University of Washington acknowledges the link between disrupted awareness of sensory information and difficulties with emotion regulation, proposing a therapeutic approach called Mindful Awareness in Body-Oriented Therapy (MABT). Addressing the mind and body together results in deeper and longer-lasting healing.
Holistic massage is a great tool to address the effects of trauma, but there are also things you can do yourself to begin reconnecting with your body and using it to regulate your mind. Grounding techniques are useful practices we can all benefit from when feeling overwhelmed.
Practical tips
Try the 5,4,3,2,1 method. Identify 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste. This shifts focus away from racing thoughts, and anchors you in your physical surroundings.
Practice being mindful about where the edges of your body are. Wrap your arms around yourself in a hug. Place your hands on your solar plexus or feet. Pay attention to the contact between skin and clothes and try to feel “in” your body. Be present and allow yourself to connect with your body and its systems.
It’s the same with massage. Remember that your mind, memories, fears and aspirations are all part of the same ecosystem. It’s easy to imagine that “when I’m being massaged, it’ll be a good time to think about X, Y, and Z” — but often we just get in our own way. Instead, let your thoughts drift and your mind wander freely. Your body is much more perceptive than you may imagine, and is working hard to figure stuff out, way beneath your conscious mind — so give it space to restore the connection.
Please feel welcome to get in touch to book an appointment.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A Meta-Analysis of Massage Therapy Research. Psychological Bulletin, 130(1), 3–18. [LINK]
Price, C.J., Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT) [LINK]
