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Mild Somatic Complaints Due to Mental Tension
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How to Bring Your Body and Mind Back into Balance
Have you ever noticed physical complaints, such as headaches, stomach aches, neck or back pain, and you can't quite explain their origins? You might not have a "physical" problem, but you still feel uncomfortable or even ill. These complaints can often be the result of psychological tensionWhen we're mentally stressed or emotionally burdened, our bodies can respond by causing pain or discomfort. It may sound strange, but your body and mind are much more connected than you think.
You've probably heard the term "stress," but did you know that prolonged stress, worry, or anxiety isn't just in your head, but can also be stored in your body? The good news is: you can break this vicious cycle! Your body has the power to heal, and with the right steps, you can regain both mental and physical balance.
What are somatic complaints caused by psychological tension?
Somatic complaints These are physical symptoms that have no medical explanation, but are indeed caused by psychological factors, such as stress, anxiety, or overexertion. These can include symptoms such as:
- Headache or migraine
- Tension in your neck, shoulders or back (also called “stress back”)
- Stomach complaints, such as abdominal pain, bloating, or nausea
- Sleep problems or difficulty falling asleep
- Dizziness or a light feeling in the head
- Heart palpitations or rapid breathing
- Fatigue or a feeling of exhaustion, even if you have not done any physically demanding work
The unique thing about somatic complaints caused by psychological tension is that they often arise from prolonged stress or unconscious worries, yet you can still feel them as physical pain. It might seem like your body is in pain "out of nowhere," when in fact the cause lies in your mind. And because these complaints often have no clear medical cause, they can be difficult to understand or deal with.
What do you notice in terms of somatic complaints due to psychological tension?
Perhaps you recognize yourself in one or more of these signals:
- You have physical complaints such as headaches or stomach aches, but you have no idea where they come from.
- You often notice that you have tense muscles in your neck or shoulders, even if you are not very physically active.
- You feel tired even when you've had enough sleep, or you have trouble falling asleep because your brain keeps racing.
- You experience sudden palpitations or feel short of breath for no apparent reason.
- You notice that you often have unexplained physical complaints, but they don't go away, no matter how hard you try to relax.
These are signs that your body is responding in some way to stress or psychological tension. Your body is trying to warn you: “Hey, I need some rest!” But we often ignore these signals, which can lead to a vicious circle of increasing tension and physical discomfort.
Why Physical Complaints Caused by Mental Stress Don't Help You
When you feel mentally stressed, your body reacts accordingly. Your muscles might tense, your breathing might quicken, or your stomach might feel knotted. These are physical reactions to a mental process, but instead of calming your mind, your body remains stuck in that "stress mode." This prevents the symptoms from disappearing, and keeps you stuck in a vicious cycle.
When you're under stress for extended periods, your body remains in a heightened state of alert. This can tense your muscles, increase your heart rate, and even weaken your immune system. Because your body is constantly on "alarm mode," it becomes increasingly difficult to relax and recover.
We often only realize how tense we are when the symptoms really start to worsen. You might get a headache, but you don't have time to consider the cause. You keep pushing through, which hinders your body's recovery. The body needs rest and relaxation to heal, but if you ignore the signals, it can take longer to regain balance.
If you constantly suffer from physical ailments, this can in itself cause additional stress. You might worry about your health, which only exacerbates the tension. This can lead to a vicious cycle of stress and physical pain, with one perpetuating the other.
Sometimes you might not even know you're mentally stressed. Tension can build up in your body without you even realizing it, causing physical symptoms without you knowing their origin.
How to Break the Cycle of Somatic Complaints?
Breaking the vicious cycle of stress and physical ailments requires a combination of physical and mental rest. Here are some steps you can take to bring both your body and mind back into balance:
It sounds simple, but deep breathing can do wonders for bringing your body out of stress mode. Try taking a few minutes each day to inhale slowly through your nose, expanding your belly, and then exhale slowly through your mouth. This helps your body and mind calm down and lowers your stress levels.
Exercise can help reduce tension in your muscles. It doesn't have to be intense: a gentle walk or stretching can help you release that pent-up tension. Try to get at least 30 minutes of moderate exercise every day to relieve stress.
Poor sleep can affect not only your energy but also your physical and mental health. Make sure you get enough sleep (ideally 7-9 hours per night) and make sleep a priority. Avoid screens before bed and try to establish a relaxing routine.
Mental tension is often caused by excessive worry or rumination. Mindfulness and meditation can help you calm your thoughts and lower your stress levels. This can help relax both your mind and body.
If you notice your body tensing or in pain, take a moment to pause and relax. It's important to acknowledge that these signals are there, and that it's okay to step back and take care of yourself. It's not a sign of weakness, but rather of wisdom.
If you notice that somatic complaints persist, it can be helpful to talk to a therapist. Sometimes stress, anxiety, or unresolved emotions can manifest physically, and a professional can help you address the underlying cause. Therapies like cognitive behavioral therapy (CBT) or relaxation therapy can be incredibly helpful.
Self-care is essential for both your mental and physical health. Take time to relax with activities you enjoy, such as reading, listening to music, taking a warm bath, or being in nature. Relaxation exercises, such as yoga or progressive muscle relaxation, can also be helpful.
Your Body and Mind Deserve Rest
When you notice that your physical complaints are related to psychological stress, it's important to give your body and mind the rest they deserve. Somatic complaints are your body's way of warning you that it's too much, and by taking good care of yourself, you can restore your energy. It's a process, but with patience and the right steps, you can break the vicious cycle of stress and physical complaints.
Want to learn more about how to achieve both mental and physical balance? We can help.
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- Online & on location
- No waiting times, immediate help
- For everyone
- 1 permanent supervisor
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