We take a break from school when we have a fever or stomach ache, but do we give ourselves the same permission when we feel down? Studies show that mental health often takes a backseat to physical health in terms of attention and care.
The World Health Organization (WHO) defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” Yet, when we think of health, we tend to prioritize physical well-being, sometimes even at the expense of mental health. According to the National Institute of Mental Health (NIMH), nearly one in five adults in the U.S. experiences a mental illness each year, yet only a fraction of those receives the necessary treatment. Research by the World Health Organization (WHO) reveals that depression is now the leading cause of disability worldwide, surpassing conditions like heart disease.
Despite this, mental health issues remain widely stigmatized, especially among students. Many pushes through emotional struggles rather than seeking help. According to the American Psychological Association (APA), anxiety and depression are the most common mental health issues among students, with over 60% of college students feeling overwhelmed by their daily responsibilities. These statistics highlight the pressing need to prioritize mental health just as much as physical health in our daily lives.
In fact, physical health and mental health are deeply connected. Brain and behavior scientists have long known that the body and mind are inextricably intertwined. A recent study by a multi-university team shows that parts of the brain that control movement are linked with networks involved in thinking and planning, and controlling involuntary bodily functions such as blood pressure and heartbeat. The findings suggest a literal connection between body and mind in the structure of the motor circuits in the brain. The research, published in the journal Nature, could help explain some baffling phenomena, such as why anxiety makes some people want to pace back and forth or causes “butterflies in the stomach;” why stimulating the vague nerve, which regulates internal organ functions such as digestion and heart rate, may alleviate depression; and why people who exercise regularly report a more positive outlook on life.
“Our mind, through our thoughts, beliefs, and emotions, influences our physiological responses, health, and well-being,” says Chiara Gasteiger, PhD, postdoctoral scholar in the Mind & Body Lab at Stanford University, “At the same time, the state of your body profoundly shapes your thoughts and mood.” For example: “If you’re nervous before a presentation, you might suddenly get an upset stomach or sweaty hands,” Dr. Gasteiger says. (That’s mind influencing the body.) Similarly, when you’re sick in bed with a migraine or the flu, your mood may tank too. (That’s the body influencing the mind.)
If you deal with depression, maybe you’ve noticed that it can impact not just your thoughts and emotions, but also your appetite or energy levels. Maybe you know that exercise (or even just a silly little mental health walk) does wonders for your mood. Something almost everyone can relate to is the connection between sleep and mental health. Your racing mind can keep your body from resting. And a crappy night of sleep can make you not only physically exhausted the next day, but also crabby and mentally sluggish.
Knowing the interplay between mental wellbeing and physical health, how can we use that to our advantage?
Recognizing the importance of the mind-body connection doesn’t make our symptoms any less real or valid. On the contrary, understanding the role of the mind deepens our understanding of those symptoms and helps us appreciate the many dimensions of well-being. “It’s a great reminder of how complex the human body is, and the profound ways our psychological states can shape our physical health,” says Dr. Gasteiger. In reality, the mind-body connection should motivate and empower us to take better care of our mind.
Engage in whatever self-care practices that work for yourself.
Calm mind, Calm body. You can try things like breathing exercises, a body scan like progressive muscle relaxation, meditation, gentle movement, and guided imagery to shift the state of your mind and body. These practices can stimulate human relaxation response to counter the stress response. According to the NCCIH, research shows techniques that elicit the relaxation response can be helpful for a wide variety of health conditions. For example, breathing exercises and clinical hypnosis can reduce hot flashes. Progressive muscle relaxation and diaphragmatic breathing may help manage IBS symptoms. Guided imagery can benefit people with arthritis pain. And various relaxation techniques may decrease nausea and vomiting in people undergoing chemotherapy.
Strengthen your body to better mental resilience
Physical health plays a significant role in supporting mental well-being, especially for students who face high levels of stress and pressure. Regular exercise, for example, is proven to reduce anxiety and depression by releasing endorphins, natural chemicals in the brain that act as mood elevators. Engaging in physical activities like walking, jogging, or yoga can also improve sleep quality, which is crucial for mental clarity and emotional regulation. Studies show that students who engage in consistent physical activity experience lower levels of stress and are better able to manage academic pressures. Furthermore, a balanced diet rich in nutrients supports brain function and cognitive performance, contributing to improved concentration, memory, and emotional stability. By maintaining physical health, students not only strengthen their bodies but also build a solid foundation for better mental health, making it easier to cope with challenges and stay focused on their goals.
In conclusion, numerous studies show that mental health deserves the same level of attention as physical health. Just as we address physical health by focusing on prevention and treatment, we must do the same for mental health. Most importantly, advocating for ourselves when something feels off, whether mentally or physically, is crucial for our overall well-being
