The Gut-Brain Connection

Did you know that your gut health could be related to your mental health and wellness?

The gastrointestinal tract is sensitive to emotions. Sadness, anger, or anxiety can trigger reactions in the gut. If you've ever felt anxious or had "butterflies in our stomach," you know that emotions can influence how we feel physically. For years, researchers knew that anxiety and chronic stress were associated with gastrointestinal conditions, such as IBS. Recent research indicates, however, that there is a bidirectional relationship between brain and gut health. That is, anxiety and chronic stress may contribute to gastrointestinal distress, while inflammation in the GI tract can also send signals to the nervous system that cause mood changes. Neurotransmitters in the gut can also affect the brain and sense of wellbeing, and the gut-brain axis is also related to the immune system.

There are tens of trillions of microorganisms that are found in the gut and help maintain gut health. A balanced gut microbiome may be associated with improved mental and physical wellbeing, while imbalances in the gut microbiome may be associated with GI distress and mood instability. If you struggle with chronic anxiety, stress or depression, with accompanying gastrointestinal distress, it may be beneficial to start altering the bacteria in the gut through nutrient rich and probiotic foods, exercise and stress management techniques. Read more below about lifestyle changes you can make to heal the gut-brain connection.

1. Diet. Research has shown that a few food groups may be responsible for altering gut bacteria and improving brain health. These food groups include omega 3 fatty acids (oily fish), fermented foods (yogurt, kefir), foods high in fiber (nuts, seeds, whole grains), polyphenol-rich foods (cocoa, green tea, coffee) and tryptophan-rich foods (turkey, eggs, cheese). Additionally, taking probiotics supplements can help maintain gut wellbeing.

2. Exercise. Regular exercise and movement has been demonstrated to rebalance gut bacteria and improve gut bacteria diversity. Exercising for only half an hour a few times a week can improve heart, brain and gut health.

3. Reducing stress. Stress management techniques such as mindfulness, guided meditation, progressive muscle relaxation or cognitive behavioral therapy have demonstrated efficacy in positively influencing the gut brain axis, reducing gastrointestinal distress, and improving quality of life. Please reach out to our office today to learn more about stress management opportunities and CBT-focused counseling services!

By Jade Caswell, MA, Registered Mental Health Counselor Intern

How to Self-Validate by Jade Caswell, MA

Validation from others is something we all seek, however, sometimes we forget that it is

important to validate ourselves, and our own feelings as well. If we struggle with low self-

esteem, we may obsess over being validated by others, or constantly seek approval from others

around us-- including parents, friends, partners or bosses. In the absence of external self-

validation, we may question our own value. Additionally, if we didn't have caregivers validating

our feelings growing up, we may struggle to understand how to give ourselves this validation

now that we are adults or may continue to invalidate our own feelings.

By definition, self-validation means accepting your own thoughts and feelings without

judgement. To self-validate, we do not have to believe that our thoughts or feelings are justified,

but we do need to acknowledge they are there and accept them just as they are. Denying or

fighting against these thoughts and feelings can intensify emotional suffering. Self-validation can

also be a tool for managing our emotions, as we may become more able to identify our feelings,

strengthen our emotional connection with ourselves, and soothe ourselves in times of emotional

distress. Listed below are a few simple steps to practice self-validation in our own lives.

1. Become Mindful of Thoughts and Feelings. The first step towards practicing self-validation

is to be mindful of our own thoughts and feelings, and mindfully observe these. It is important

not to judge or try to push away these emotions, but accept that you are experiencing them in the

moment. You may realize the thoughts you are having are irrational, however, validate that they

exist and are powerful in the moment. Try to fully experience these feelings that may come up,

and locate them in the body, if possible.

2. Practice Self-Validating Statements. After acknowledging and mindfully accepting our

emotions, it can be helpful to practice self-validating statements that affirm our own worth.

Below are examples of some statements:

 It’s normal to feel this way.

 My feelings are valid.

 This is hard. What do I need to cope or feel better?

 It’s okay to cry.

 I’m making progress.

 I gave it my best effort.

 I’m more than my accomplishments or failures.

 My self-worth isn’t based on other people’s opinions.

 My feelings matter and I will listen to what they’re telling me.

3. Normalize Feelings. It is important to understand that everyone may become upset, sad, or

anxious sometimes. Emotional reactions are a natural part of life, and attempting to suppress or

trying to not feel emotions may do more harm than accepting emotions as a part of life, and

normalizing our own emotional experiences. Put simply, it can be more beneficial to acknowledge our feelings, accept them, and allow them to be there rather than pushing them

away or invalidating ourselves.

By Jade Caswell, MA, Registered Mental Health Counselor Intern

Practicing Self-Compassion by Jade Caswell, MA

As we move into the month of February, many of us may be thinking about how we can

extend love to others. While this is a meaningful cause, it is too often that we may be

neglecting to extend the same love and self-compassion towards ourselves. Many of us are our

toughest critics, and often beat ourselves up over perceived mistakes and failures. In the long

term, negative self-talk can lead to poor self-image and low self-esteem. Understanding that we

have a choice to extend compassion and love towards ourselves, instead of criticism or harsh

judgements, is the first step towards cultivating positive self-esteem and unconditional positive

regard. You may be wondering -- how do I start my journey towards self-compassion? Please

read below for helpful tips!

1. Affirmations are a great way to practice speaking in a kind way towards ourselves, and

help to replace negative self-talk we may be accustomed to. Some popular ways to practice

affirmations include writing them down in a journal, on sticky notes, or reciting them in front of

a mirror.

Some example affirmations include:

 I accept all parts of myself

 It's okay to make mistakes, I am human

 I can accept my emotions, and show kindness towards myself

 I will not let limiting beliefs hold me back from discovering my true potential

 Change can be hard, but every new day is a chance for healing and growth

 Create your own!

2. As mentioned previously, it is often easiest to be our toughest critic. When we make a

mistake, we may say negative things to ourselves such as, "I will never be successful" or "I

always mess up". Being aware of these messages, we can take a step back and ask, "If my friend

made a similar mistake, would I tell them these things? Most people would not repeat the same

messages they repeat to themselves to a friend. Most likely, they would extend a supportive or

optimistic message to a friend. You deserve this kindness too!

3. Appreciating our physical body is also an important aspect of self-compassion. The

following somatic practice helps us tune into our body and breath, appreciate the body for its

functions, and extend comfort to ourselves. Begin by placing one hand over your heart, paying

attention to the rhythmic beating. Express gratitude to your heart for keeping you alive. Next,

start connecting with your breath by placing your other hand over your belly, noticing how it

rises and falls with each inhale and exhale. Stay here for a few minutes, expressing thanks to

your body and recognizing how it feels to extend this compassion towards yourself.

4. Reciting a loving kindness meditation is invaluable in learning to extend love and

kindness towards ourselves and others. There are many different scripts available for free

online, however, here is a link to one of my favorites:

Remember, learning self-compassion is like strengthening a muscle-- You wouldn't expect to

visit the gym in one visit and gain muscle. The same is true for attaining a sense of self-

compassion- practicing these interventions regularly will result in greatest benefit.

https://www.letss.org.au/images/Loving_Kindness_Meditation_Worksheet_edited.pdf

For greatest benefit, try practicing a few times a week, and seeing how your perspective on

yourself, others, and the world changes!