On many occasions, the body sends us signals that something is wrong. Our stomach hurts, we feel nauseous, we have tremors… and, apparently, there is no medical problem.
But there are problems. We feel so much psychological discomfort that it has been transferred to our body in the form of physical symptoms. We know this as somatizing and it is a very common phenomenon.
Since many people suffer from these symptoms, there are many who They wonder what exercises to stop somatizing they can do. Here we will see a list of some of them, very useful and easy to incorporate into our daily lives.
Recommended exercises to stop somatizing and feel better
Somatizing is converting our psychological problems into organic symptoms, that is, it is the physical expression of psychological discomfort. The mind and body are closely related and, as much as it may be difficult for some to understand, if we do not take care of our psyche our body will be seriously damaged.
Stress, tension and any negative emotion sustained for a long time causes our immune system to be damaged. making us prone to diseases and other medical problems.
When we somatize we feel pain in the stomach, nausea, headaches, migraines and even vomiting. Our defenses are weakened and there are changes in the secretion of hormones and metabolic processes. Of course, psychological problems can cause us a lot of organic damage and it is for this reason so important to learn to manage our emotions, going to a professional but also incorporating exercises to stop somatizing.
1. Recognize negative emotions
A stomach ache or nausea are very easy symptoms to feel, in the sense that, when they occur, we are well aware that we are suffering from them. When they do not go away in any way and have no obvious medical cause, such as an infection or other illness, there is most likely an underlying psychological problem. It’s not going to disappear because we try to let time pass; What we have to do is identify what negative emotion is behind our organic discomfort.
The help of a psychologist will never be dispensable. Going to a mental health professional can really help us introspect and see the origins of our discomfort. However, We can make some progress on our own by stopping to think about what really makes us feel this way. Recognizing negative emotions is the first step to feeling better
Once the emotion is recognized, we will write it down on a piece of paper, describing everything that is related to it: our past experiences, what physical symptoms it causes us, how it presents itself in our mind (obsession, anxiety, fear…) and we will do something as simple as saying it out loud. We will mention it, being clear about what it is and what it is not, without ambiguities. This is the maximum time we are going to let it occupy in our lives, nothing more. Once everything has been said, we will try to focus on the tasks we have to do.
It is possible that by doing this exercise we can come up with possible rational solutions to the problem on our own. It is okay that, as long as they are not harmful to us or other people, we try to apply them. Also, in case we are going to the psychologist, tell them to see what guidelines they think we should take. All this is the first step to reduce our somatization.
2. Take care of the physical and move
As we have said, the relationship between mind and body is close, and also bidirectional. Whether we take care of the mind or the body, we benefit both. This is why it is so important to take care of your physical appearance and move. By this we do not mean to boast about the physical appearance, but rather Take care of our body by eating a healthy and rich diet, doing sports, not consuming tobacco or abusing alcohol. and avoid, in essence, any factor that harms our body.
Although playing sports does not cure depression or anxiety as many people believe, it does reduce the symptoms of these problems, and it can also be the push to take a more optimistic view of life. Be that as it may, when exercising, endorphins and other neurochemical substances are released that increase our psychological well-being and, consequently, reduce somatization. Any physical activity will help us have better quality sleep and improve our immunity against diseases.
3. Control breathing
Breathing exercises are a classic in psychological practice. Controlling the way we breathe helps us relax and keep anxiety under control.
A good controlled breathing exercise consists of place one hand on the abdomen and the other on the chest, inhaling and holding the air for 7 seconds , we exhale slowly for 8 seconds and notice how we slowly contract the abdominal muscles. This respiratory cycle will be done every 10 seconds, with about 6 breaths per minute.
4. Yoga and relaxation
Another classic. Some may not be very good at it, but there are many psychologists who recommend their patients attend a yoga course or do it at home by watching tutorials on the Internet. Leaving aside the esoteric part of this practice, the truth is that yoga is a good exercise to reduce anxiety and, as a positive side effect, its somatic effects.
Another alternative is relaxation techniques, very common in psychology. Some of the most used are the Jakobson relaxation technique or the body scan. These techniques consist of paying attention to each part of the body, being aware of its sensations, position, posture, temperature and other associated aspects. There are many resources that teach these practices in depth.
5. Listen and make music
It seems obvious, but it is still not bad to point it out. When we listen to music that we like, the production of dopamine increases , the neurotransmitter associated with pleasurable sensations, and cortisone, which is the stress hormone, is reduced. Music can greatly improve our mood, whether it is our favorite music, although ambient and New Age are quite good options. If what we want is to be energetic, music with fast rhythms, like that used in Fitness sessions, is ideal.
But not only listening to it helps us somatize less. If we know how to play an instrument, even if it is the flute that they made us play at school, it is a very good way to de-stress. Creating music, being creative and enjoying it are good reducers of our psychological problems, since they encourage us and make us take our attention away from all the physical symptoms associated with them.
6. Shout
Sometimes all we need is to have a good scream. We release all the energy we have accumulated , which is eating us inside. Screaming is a good option, as long as it is done in a place like a mountain, in the middle of the field or in a place designated for it. The trick is to release everything that we consider to be the psychological origin of our physical discomfort, although, of course, it is not going to be fixed by magic. It would be a more “powerful” version of point 1.
By shouting we should not think that we are recommending shouting at those people who we believe are the cause of our discomfort. That is not the way to fix the problems we may have with them. By doing this, what we are going to generate is more tension and relational problems, which will increase our discomfort and, consequently, our somatization. Screaming must be done towards nothingness, towards a place where we wish our problems would stop and disappear, that they would leave us alone.
