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Saturday, 30 December 2017

Happiness And The Mind, Brain and Body

Special thanks to my lovely colleague Beatriz Guttierez Crespo for allowing me to use this picture


‘You cannot stop the waves but you can learn to surf.’
Jon Kabat-Zinn (Founder of Mindfulness Based Stress Reduction)


In this last post of the year, I would like to at least briefly discuss the association between health and well-being, and in how far our well-being may be compromised by mental and physical illnesses. The World Health Organisation defines health as ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’1 So importantly, it is not just absence of illness (absence of the negative) which makes somebody healthy, but rather, health is defined as a positive state where our mind and body show optimal function and we feel well.

In the last few decades, there has been an increased interest in the question, how this high level of well-being may be achieved, and what is needed to make people flourish, resilient and experience a high level of long-term happiness and life satisfaction- in short: a good life.2 In a nutshell, this is what this blog has been all about. And as discussed in several posts throughout the year, there is compelling evidence that having a high level of mental well-being (generally characterised by self-supportive attitudes, mind-sets, thought patterns, habits and behaviours, as well as positive connections to other people) leads, on average, to better physical health and longevity.3-5

Research findings have shown something, which many people have intuitively known or at least suspected for a long time: Namely, that there is a strong link between the mind and the body, or actually more precisely, between our mind, our (physical) brain, and the rest of our bodies. Physical illnesses impairing brain function or our bodies can negatively affect our mind, and on the other hand, suboptimal mental functioning can also negatively affect our brain and body.6 However, it is also possible to improve the function of our brain and body by positive mind states and with mental training.3-5,7,8  

However, as we all know, life can be messy; there is probably not a single one of us who is able to go through life perfectly ‘healthy’. Even if we are normally resilient and have a high level of mental well-being, there are many things which can go wrong and negatively affect our happiness.

At the most general level, any illness can make us feel low. Physical disease and disabilities can interfere with our mobility. We may experience pain and exhaustion. We may not be able to exercise, do the things which we normally take for granted and which have filled our life with meaning; we may depend on others to look after our physical needs and lose independence; we may also not be able to go out and meet other people, and therefore feel isolated. We may no longer be able to eat the type or amount of food and drink that we love. We may lose our humour and the ability to put things in perspective.

Chronic and life-threatening diseases can be a particular challenge; patients and their families have a significantly higher risk for anxiety, depression or post-traumatic stress disorder.9,10 But even more than that, physical causes can sometimes directly impact our mood and mental well-being. These include nutritional deficiencies (particularly omega-3 fatty acids, Vitamin B complex, mineral and amino acid deficiencies, but also low blood sugar levels), diseases of the brain and nerves (such as strokes, tumours, degenerative or inflammatory diseases), and hormonal problems.6,11,12 Particularly hormonal imbalances can cause a significant challenge. These include dysfunction of the thyroid and adrenal glands, as well as hormonal changes associated with the menstruation cycle, child birth and menopause in women. The particular challenge with these physical problems is that they may not only cause mood disturbances and depression, but that they can also negatively affect our cognitive abilities (logical thinking).

Sometimes, genetic predispositions can also play a role. For example, some people are more prone to develop depression because of a genetic variation, which affects the effectiveness serotonin, an important neurotransmitter in the brain.13

So there are many things which can go wrong and negatively impact on our happiness. However, it is important to remember that there are also always things we can do to minimise the effect these physical disorders have on us. Choosing a healthy lifestyle to avoid nutritional deficiencies, keeping active and exercising regularly (within the limits of our ability), as well as trying to keep connected to other people is a good start. While it can be difficult to live with chronic and sometimes serious health problems, it is within our power to seek treatment and find a balance between looking after our increased physical needs and challenging ourselves so that we do not allow our illness to define us.  

Remember that no matter which situation you are in, it is your choice how to respond to it. Physical and mental diseases make life more challenging of course, but it is still possible to improve your quality of life and mental well-being by making wise choices and by using self-supportive mind-sets and attitudes. You can also seek additional help. For example, mindfulness practices have been proven to improve mental well-being (the mind) in patients with a range of chronic diseases (physical as well as mental disorders), as well as having a beneficial effect on certain brain functions, and on the body (for example by reducing cytokines, certain molecules involved in inflammatory reactions).7,8

Mental Health Questions and Answers
I am lucky enough to have many lovely friends, and I am delighted that one of them has agreed to help me with this post, as she has more expertise on the field of mental health than I have. My friend Josephine Spire is a qualified hypnotherapist and counsellor with a BSc (Hons) in Health and a higher certificate in nursing. She is experienced in the fields of hypnotherapy, counselling, health and positive living, and is also an Emerald Publishers Author of several books including:
  • Understanding and Managing Depression and Stress
  • Mind Power and Healthy Eating
  • Self-Hypnosis and Positive Affirmations 
  • Inspiring Positive Thoughts  


Below are some questions about mental health which Jo has kindly answered for me:

What do you think is the most common conception about mental health problems?
JS: The most common mental illness misconception I have come across is that suffering from mental illness is a sign of weakness. This is why many people affected by mental health issues suffer in silence, especially men. Mental health illnesses are like any other illnesses and not a sign of weakness. They may affect anyone.  Other common misconceptions are that:
  • Mental health illnesses are untreatable
  • That children cannot experience genuine mental health problems
  • That mental health suffers are violent people
  • And that it is easy to just snap out of it

What are the most common challenges for mental health?
JS: First and foremost, the stigma attached to mental health illnesses is the biggest challenge due to the lack of understanding of mental health illnesses. 
Discrimination is another, unfortunately; because many people lack the knowledge about mental health problems they tend to try and avoid what they don't understand, and may thereby knowingly or unknowingly exclude mental health sufferers. Other common challenges are:
  • Lack of support and understanding from family, friends and work colleagues
  • Criminalization
  • Finding the right information and treatment can also be problematic

And which are the most common mental problems?
JS: The most common mental health problems are:
  • Anxiety disorders – these include panic disorders, phobic disorders, generalised anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), stress related disorders
  • Depression- these include bipolar depression, dysthymic depression, atypical depression, post natal depression (PND), seasonal affective disorder (SAD), premenstrual dysphoric disorder (PMDD)
  • Eating disorders- Anorexia Nervosa, Bulimia Nervosa, Binge eating disorder

What can I do if I'm worried about the mental health of a friend, relative or colleague?
JS: If you know or suspect that someone is unwell do not be afraid to ask how they are and how you can help them. Listening is key to the other person opening up, as all they sometimes need is a listening ear. Above all be patient and respectful. Many mental health sufferers go undiagnosed because they will either be unaware that they need help or they choose to suffer in silence fearing that if they opened up no one will understand. This is when its crucial for family members, friends or work colleagues to speak up when they see a problem. In most cases this is the way the sufferer will realise that they need help.

Where can I find further help if needed?
JS: There are many places were mental health sufferers can find urgent, confidential, non-judgemental emotional support. These include:
  • The Samaritans under: phone- 116123 or email: jo@samaritans.org
  • The Mental Health Charity MIND also offers phone advice over their Infoline 0300 123 3393 and has a lot of information on their website: www.mind.org.uk
  • Another Charity called Rethink Mental Illness advice line also offers phone advice 0300 5000 927 and www.rethink.org
  • Childline phone: 0800 1111,  www.childline.org.uk 

Can you briefly describe the most common treatment options for anxiety and depression.
JS: Both anxiety and depression are most commonly treated by medication and psychotherapy or a combination of both. Although other alternative therapies like mindfulness, acupuncture, yoga, meditation, hypnotherapy and relaxation techniques have proven to be very effective in the treatment of both disorders and widely preferred by those people who would rather not use medication. 

Preview: Next time I will share my personal top tips for a happy and content New Year with you.

References and further reading:
1. Retrieved from: http://www.who.int/about/mission/en/
2. Seligman MEP, Csikszentmihalyi M. Positive Psychology: An introduction. American Psychologist. 2000;55(1):5-14.
3. Lyubomirsky S. The Myths of Happiness: What should make you happy but doesn’t, what shouldn’t make you happy but does. Penguin Books; New York. 2013.
4. Diener E, Biswas-Diener R. Happiness: Unlocking the Mysteries of Psychological Wealth. Blackwell Publishing; Oxford, UK. 2008
5. Seligman MEP. Flourish: A New Understanding of Happiness and Well-Being- and How to Achieve Them. Nicholas Brealey Publishing; London, UK. 2011.
6. Siegel D. Mindsight: Transform Your Brain with the New Science of Kindness. Oneworld Publications; Oxford, UK. 2011.
7. Kabat-Zinn J: Full Catastrophe Living: How To Cope With Stress, Pain and Illness Using Mindfulness Meditation. Piatkus. 2013.
8. Goleman D, Davidson RJ. The Science of Meditation: How to Change Your Brain, Mind and Body. Penguin Random House UK, 2017.
9. DeJean D, Giacomini M, Vanstone M, Brundisini F. Patient Experiences of Depression and Anxiety with Chronic Disease: A Systematic Review and Qualitative Meta-Synthesis. Ontario Health Technology Assessment Series. 2013;13(16):1-13.
10. Hickman RL, Douglas SL. Impact of Chronic Critical Illness on the Psychological Outcomes of Family Members. Advanced Critical Care. 2010;21(1):80-91.
11. Lakhan SE, Vieira KF. Nutritional therapies for mental disorders. Nutrition Journal. 2008;7:2.
12. Sonino N, Guidi J, Fava GA. Psychological aspects of endocrine disease. Journal of Royal College of Physicians of Edinburgh. 2015;45:55–9.
13. Nettle D. Personality: What makes you the way you are. Oxford University Press; New York. 2007.


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