Back pain, butterflies in your stomach, headaches, digestive issues, skin problems, unexplained fatigue… These are just a few of the common symptoms of somatization. It’s a fact that the emotions we feel, as well as those we sometimes repress or push aside, can manifest themselves physically.
Somatization is the physical expression of suffering, stress, or internal conflict. In other words, distress and emotions translate into symptoms or pain in the body.
THE BODY AS AN ALARM SYSTEM
The body and the emotions are in constant interaction. The brain manages emotions, hormones, the nervous system, and parts of the immune system. When an emotion is intense or repressed, it circulates throughout the body via the nervous system, affecting stress hormones and causing muscle tension, inflammation, etc. The body becomes a messenger of what is being processed emotionally (and what isn’t)!
When we experience difficult emotions, our body goes into alert mode: increased heart rate, rapid breathing, muscle tension, paused digestion, and the release of cortisol and adrenaline. These physiological reactions are very useful in the short term to fight off the difficult situation we’re facing.
When this emotional state becomes chronic, however, the body remains in a tense state and persistent physical symptoms can appear. For example, chronic stress can increase inflammation, prolonged muscle tension can cause real pain, cortisol can affect sleep and digestion, and the immune system can become jeopardized.
Physical symptoms shouldn’t be perceived as a punishment or the enemy; they should be understood as the body sounding its emotional alarm, screaming, “Stop! Something is wrong. Listen to me!”
However, we tend to ignore these messages from our bodies. We continue to cut back on our sleep, downplay the impact of our symptoms, put off seeking medical advice, or treat the symptom solely on a physical level, without ever trying to understand whether stress or what is happening in our lives might be the root cause.
SHARED ENERGY BETWEEN BODY AND MIND
Regulating our emotions also takes energy. We have a limited energy reserve that we can draw upon to function day to day, whether for physical exertion, cognitive tasks, decision-making, or suppressing emotions.
This means that when we tap into our energy reserve to regulate our emotions, we have less energy left over to handle other daily demands. Eventually, this leads to burnout.
WHY THIS SYMPTOM?
In the context of somatization, there is no universally accepted classification explaining why one organ is affected rather than another. We therefore need to exercise caution when trying to interpret these patterns.
Symptoms are individual in nature and unique to each person’s body. Still, certain factors may influence where a symptom decides to appear in the body.
- Areas of the body that are already compromised (due to genetic factors, past trauma, or injury, for example) provide a more conducive environment for symptoms to develop.
- Organs with a dense nerve supply, such as our intestines, skin, or heart, have more sensory receptors (to detect pain, pressure, and temperature fluctuations), send more signals to the brain, and are more sensitive to subtle changes in the body. As such, symptoms can potentially be more easily felt.
- Systems that are sensitive to stress, such as our muscles and intestines, are more prone to developing symptoms (think neck or back pain) due to the fact that they react quickly to stress hormones and that this constant activation of mechanisms originally designed for emergencies, not for the long term, leads to hyperreactivity.
In short, symptoms appear where the body is most reactive.
“The body adapts to what the mind cannot contain.”
LISTENING TO YOUR BODY'S SIGNALS
Here are a few tips to help you gradually start paying attention to the warning signs your body is sending you.
LEARN TO RECOGNIZE THE SIGNALS
All too often, we overlook the signals our body is sending us, as we get stuck in an autopilot mode that prevents us from pausing for a moment to truly feel these signals. Developing a routine of taking breaks, even if only for a few minutes, can help us get out of this automatic mode and find moments where we can take stock of what is happening inside our bodies.
This is where mindfulness techniques can be particularly useful. What am I feeling right now? Tense shoulders, clenched jaw, a sore lower back… The key is to get in touch with our bodies first, before trying to put a name to the specific emotion we’re feeling inside.
PUT WHAT YOU'RE FEELING INTO WORDS
Give a voice to what your body is crying out. I try to make my body speak to me: “my stomach is in knots” or “my throat is tight.” In doing so, I’m able to name the sensation or emotion I’m feeling.
There’s no need to find the exact right word. The simple act of paying attention to our feelings and trying to put our emotions into words is already a huge step toward coming to terms with our emotional world. To help with this, you can write down whatever comes to mind, talk with loved ones, or even consult a mental health professional if needed to more effectively translate your feelings into words.
PROGRESSIVE SELF-REFLECTION
- Think about the potential connection between your symptoms and the events in your life. Explore without forcing it. For example, I get a stomach ache before meetings at work. Or I get a headache when I’m worried. When I’m stressed for a long time, my back hurts.
- Ask yourself:
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- When does the symptom appear?
- What am I going through right now?
- What have my stressors been lately?
- What’s on my mind?
When an emotion is better understood, the body can finally release the tension.
CALM THE BODY
Slow, deep breathing, meditation, relaxation, and yoga are a few examples of techniques that have a direct effect on the nervous system and calm the body. A relaxed body under less tension can aid in recovery and healing.
GET THE BODY MOVING
It's a great idea to incorporate simple physical activities into our daily lives, such as walking, stretching, sports, gentle exercises, spontaneous dancing in the living room, or swimming. Basically, anything that is easily accessible and makes us feel good!
In addition to releasing tension and helping us feel better in our bodies, movement has a very positive impact on our mood and psychological well-being.
RECHARGE YOUR BATTERIES
Since regulating our emotions draws on our energy reserves, it’s important to recharge our batteries. To do this, we can take breaks, read a book, play an instrument, call a friend, listen to music, laugh, sing in the car at the top of our lungs, or do any activity that soothes and nourishes us. A full tank gives us additional resources to cope with the emotional demands of daily life.
The body adapts to what the mind cannot contain. Rather than harshly criticizing it, it’s best to listen to what it’s trying to express so that we can work with it to understand ourselves better and adjust for the future. The body can be a valuable ally for making informed decisions, letting go of energy-draining activities that no longer nourish us, and knowing where to invest our energy so that we can thrive and feel good.