Good health is not just about proper diet and regular medical check-ups – it is deeply connected to the emotions we experience and the ways they can affect our physical state. Did you know that when stress, anxiety, or suppressed feelings don’t find a way to be expressed, they can manifest as pain or other physical symptoms? This is exactly where psychosomatics – the science that explores the connection between the mind and the body – comes into play.

What is psychosomatics and how can it help us release accumulated tension in the body and mind?
In this article, we’ll take a closer look at how psychosomatics manifests, how it affects our health, and how we can deal with it through conscious movement and awareness.

What is Psychosomatics?

Psychosomatics is the science that studies how psychological and emotional factors influence our physical health. It combines the words “psyche” (soul) and “soma” (body) to denote the inseparable link between mental and physical well-being. Processes such as stress, anxiety, and emotional suppression can manifest not only in our behavior and mood but also in bodily symptoms like pain, illnesses, or discomfort.

Back in the 1920s, Hungarian psychoanalyst Franz Alexander began studying this connection and identified seven diseases often believed to have psychosomatic origins: stomach ulcers, bronchial asthma, rheumatoid arthritis, ulcerative colitis, essential hypertension, neurodermatitis, and thyrotoxicosis.

Our bodies are incredibly sensitive to our thoughts and feelings. When we’re exposed to stress or uncertainty, it’s stored not only in the mind but also in the cells of our body. For example, long-term stress can lead to chronic pain in areas like the back, neck, or head. Stomach pain, frequent migraines, or skin irritations may be direct results of accumulated tension and everyday stress.

How Does Psychosomatics Manifest in the Body?

Many illnesses that seem purely physical actually have deep emotional roots. Some of the main psychosomatic conditions include:

• Gastritis and ulcers: Severe stress and anxiety can lead to inflammation of the stomach lining. Emotionally suppressed individuals often experience stomach pain or acid reflux.
• Migraines: Constant stress, tension, and pressure can trigger episodes of intense headaches.
• Back pain: Tension and stress build up in the back muscles, leading to chronic pain, often related to feelings of insecurity or pressure from daily life.
• Respiratory issues (asthma): Stress can worsen asthma symptoms by affecting the airways and reducing lung capacity.
• Skin conditions: Emotional stress may exacerbate skin disorders such as psoriasis, eczema, or acne. The skin is an organ that often reflects our inner world.

When these symptoms are not recognized in time and taken seriously, they may lead to more severe health issues that are hard to resolve with medication alone.

What Can We Do?

If you feel your body is speaking to you through pain, tension, or constant fatigue, don’t ignore these signals. They are an invitation to connect more deeply with yourself. Here are a few steps to begin restoring the balance between mind and body:

1. Listen to Your Body

The body constantly sends us signals – we just have to learn how to hear them. Pain, tension, insomnia, or frequent illnesses are often not random. Instead of masking them with medication, take time to ask yourself:

“What do I need right now?” “Where am I holding tension?” or “What emotion have I not allowed myself to express?”

You may be under great pressure, ignoring your own needs, or suppressing sadness, anger, or anxiety. Once you begin interpreting your body’s signals, the healing process becomes more accessible.

2. Practice Movement

Movement is a natural way for the body to release emotions and tension. It doesn’t have to be intense exercise – even a gentle walk, mindful stretching, or a short yoga session can do wonders.

Yoga is especially effective because it works with the breath, the body, and the mind all at once. It not only gets you moving but also teaches presence – something we all need in our fast-paced lives.

In addition to yoga, you can try:

• Intuitive movement – just play some music and move however your body wants.
• Dancing – no structure or expectations, just the intention to unwind.
• Nature walks – grounding yourself in nature brings a sense of stability and peace.

3. Talk About Your Feelings

How often do you say “I’m fine” when you’re really not? Suppressed emotions don’t disappear – they just get stored in the body until they eventually show up as pain or illness.

Sharing is a form of release. You don’t always need to talk to someone else – you can:

• Keep a journal and pour out your thoughts and worries.
• Speak to yourself out loud – it may sound odd, but it’s incredibly liberating.
• Seek support from a therapist – not because you’re failing, but because you deserve a safe space to be heard without judgment.

When you allow yourself to feel and speak openly about what you’re going through, your body begins to relax.

4. Practice Relaxation

Relaxation isn’t a luxury – it’s a necessity. Especially when we live in a world that keeps us constantly active. To restore the nervous system and give both body and mind a break, we need moments of silence, calm, and breath.

Here are a few techniques you can incorporate into your daily routine:

• Meditation – even just 5–10 minutes a day focused on your breath can help you reconnect with yourself.
• Deep breathing – try inhaling slowly through the nose for 4 seconds, holding for 4, and exhaling for 6. This tells your body it’s safe.
• Visualization – imagine a place that soothes you – a forest, sea, mountain – and feel how your body lets go.
• Aromatherapy, calming music, candles – anything that brings coziness and reconnects you with your body helps you feel grounded.

How to Take Care of Yourself

If you start to feel that the stress you’ve accumulated is showing up as physical pain or discomfort, the most important thing is not to ignore it. You can start practicing yoga, make time for regular massages, focus on your breathing, and find ways to release emotional tension.

The Impact of Psychosomatics on Women

Women are particularly susceptible to psychosomatic symptoms due to the many roles we play in life – as mothers, partners, professionals, and friends. The constant pressure from daily demands can lead to built-up tension, which can manifest as various physical problems. That’s why it’s even more essential to learn how to recognize these signs and care for ourselves with kindness and attention.

Don’t wait for the pain to deepen. Take care of your body and soul now and always – because your health deserves care and attention!