Ep.48 Mental Health Mini Series #1 Body Scan

Can We Talk About This?

Welcome to season 4 of Can We Talk About This?!

I am kicking off with a Mental Health Mini Series designed with mums in mind, where you get 6 episodes with me, Amber-lee Buendicho, offering some basic tools and resources for your mental health that you can incorporate in your daily life. We all know the demands of mothering and personal life can be stressful, triggering, frustration, exhausting and I wanted to offer some of my favourite tools because we need to take care of ourselves too! This series is here to offer a helping hand, guiding you through a journey of emotional regulation, recognition, and acceptance. Each episode is crafted to empower you with the skills needed to navigate emotional landscapes and to instill practices that enhance wellbeing. These exercises are aimed at helping you find a moment of peace amidst the chaos, and fostering a deeper connection with yourself. This is more than just a series; it's a space for you to breathe, learn, and grow.

In this episode I take you through a simple body scan exercise ask you some follow up questions to help you integrate awareness. I then offer some insight into how our brain works when we feel big emotions and how something as simple as a body scan can bring us back to ourselves and some of the benefits you receive when you use body scan practices. Body scan begins at 7:40 mins and goes for a total 11 mins 30 secs.

This particular body scan is general in nature and was adapted from TherapistAid materials.

Disclaimer: While the content of this podcast is intended to provide support and guidance, it is not a substitute for professional medical or mental health advice. The techniques and practices discussed here are general in nature and may not be suitable for everyone.

If you are experiencing significant distress, mental health concerns, or trauma, I encourage you to seek support from a qualified mental health professional. Additionally, if at any point during this episode you feel overwhelmed or triggered, please turn it off and talk to someone or do something that is helpful to you.

Finding Support in Australia:

PANDA.org.au

1300 726 306

COPE.org.au

Beyond Blue 1300 224 636

Gidget Foundation

Black Dog Institute 1300 851 758

TRANSCRIPT

Amber-lee (Host):

Welcome back to, can we talk about this? I'm your host, Amberlee Buendicho. Thank you so much for joining me for another wonderful season. I took a big break from the podcast and, and my other studies to just kind of, Be a little bit more present in my life. Enjoy some time being a mum, being with my kids, going on adventures, and just kind of doing things that fuel my soul and my nervous system has really thanked me for that.

So, a kind little reminder to you mum is that if you need to take a break where you can, Please do because the world can wait. We need you to be happy and healthy too. But I'm back and I'm so ready to get into season four. I have an amazing lineup of guests for this season and we're going to [00:02:00] start really getting into some heavier topics regarding perinatal mental health.

The first part of this season, I'm doing something a little bit different. So, I'm offering a mental health miniseries. And this is sort of where I'll be exploring practical strategies for coping with stress and diffusing overwhelming emotions, calming your anxious mind, interrupting those negative thought patterns, but also trying to increase your awareness of your inner world, your brain, your body, and what's going on inside your inner world.

So these are just all basic essential skills that can help you. Not only help you survive those hard days, but also thrive amidst the challenges that you're facing. And I've also used these tools in my own life. I personally vouch for them. Motherhood is just such a unique experience for everyone. And we all experienced the highs and lows. We experienced the joy and the love, but then also it's just incredibly challenging with the sleepless nights, the endless to do list, the loss of identity, reparenting yourself, navigating tantrums or the unsettled baby, feeding difficulties, managing your own emotions, and just feeling like the weight of Cultural and societal expectations.

The demands of motherhood can sometimes just be completely overwhelming. I want to be able to offer you some tools that you can just simply adapt into your daily life when you're feeling exhausted, anxious, overwhelmed, stressed, or just need a little bit of self care. This miniseries is for you. So each episode I will offer the insights, techniques, and exercises that you can do to easily incorporate, and hopefully even empower you to take control of your mental health and your wellbeing. And I just want you to remember that you are strong, you are capable, and you are worthy of support because you matter too. So let's get started. The little exercise I'm doing today I'm kind of the purpose of it is I'm trying to get you out of your head and bring you back into your body. This is just a very, very basic and simple body scan exercise.

So you just need to simply listen to the prompts and follow along. Of course, I always ask that you open your heart and mind to the exercise and just give it a try. And I'd also love to know what you think. I'll get into the body scan now, and then just for time sake, so that we're getting into it. at the beginning of the episode.

And then after the body scan, I'm going to kind of talk about what we're doing and why we're doing it. And then also kind of the benefits of doing a body scan and when you can incorporate that into your life. So let's get started with the body scan.

(disclaimer) I should note that in some situations a body scan or meditative or mindfulness exercise may not be appropriate. For severe psychiatric symptoms and conditions, so psychosis, dissociation, uncontrollable panic attacks, a body scan might not be actually be appropriate for you. So please be mindful before engaging in this practice with me today. Also, um, for, Some people with PTSD or post traumatic stress disorder, certain aspects of body focus practices like a body scan can actually trigger traumatic experiences and memories or overwhelming emotional responses. In such cases, it's actually essential to approach mindful practices with some sensitivity and it might even be better to do a trauma informed approach rather than just something general, like I'm doing today to kind of prioritize your safety and emotional regulation. Going on from that, anything that's kind of like very acute. So during an acute crisis situation, such as suicidal ideation, acute mania or severe agitation, individuals may be in a state of very, very heightened distress and require immediate intervention from a trained professional. So. Mindfulness practice is really not the place if something is very acute. Um, so just keep that in mind. Severe eating disorders is the next one. Individuals with severe eating disorders, particularly those struggling with body image disturbances or body dysmorphia, they might find that they may find body focus practices like body scans, triggering or distressing. And it's just really important that you're working with a healthcare provider, a professional experienced in treating eating disorders to develop a more holistic treatment plan and addressing those underlying psychological and physiological factors. A body scan may not be appropriate in such situations. Um, and I also read a little bit about substance use disorders. So individuals with substance use disorders may have difficulty maintaining focus and concentration necessary for a body scan. Um, this could be during intoxication or withdrawal. So in such cases, I, a mindfulness intervention would not be the right approach. So just also consider that. The last thing was intellectual or developmental disabilities. Individuals with intellectual or developmental disabilities, including like autism, mindfulness practices like body scans may need to be adapted to accommodate for that individual's experience in sensory communication, cognitive ability, um, tailored, a more tailored approach and support from trained professionals would be necessary in this circumstance.

So just consider what I've said, and This would be regarding future miniseries episodes as well. Okay. While there's so many benefits to doing something as simple like a body scan in some scenarios, they're actually not helpful. So please consider that before you continue on with me today. Okay. Now let's get into it.

(body scan begins) Over the next several minutes, you will focus on the physical sensations throughout your body. These sensations might be the feeling of the clothes on your skin, tension within your muscles, temperature of the air, Or anything else that you can feel. Sometimes you might notice no sensation at all. Your job is to simply observe these sensations.

You do not need to change how your body feels or do anything else. To begin, sit back or lie down in a comfortable position. Maybe you're driving in the car right now. Maybe you're laying in bed. Maybe you're just simply sitting on your lounge. If it feels safe to do so, close your eyes or just let your gaze soften and take in a few big deep breaths.

Inhale and exhale. Find your own breathing pace.

Notice the feelings all throughout your body.

Notice your breath, notice your thoughts,and if your thought starts to linger, just bring it back to the breath, back to the body.

Notice your feet, including your sole, your heel, your toes, and the top of the foot. Notice the sensation of the ground, or your socks, or your shoes. Your shoes, or anything else around you that your feet can detect.

Travel up your body. Imagine a line from your feet, to your ankles, to your shins, to your calves. Notice sensations both deep in the muscles, and on the surface of your skin. Skin, how do they feel?

If your thoughts have lingered, bring it back to the breath. Inhale and exhale.

Find your breathing pace.

Now imagine that line moving up your legs. To your knees and your thighs. Notice how your clothing or how the blanket feels against your skin.

What sensations do you feel? Imagine

that line moving up your body again. Taking note of the feelings and sensations in your hips, your pelvis, your backside. Your backside. Simply just notice the sensations. and those feelings. Without any need [00:12:00] to change them, just name them.

Remember to breathe, inhale, exhale.

Pay attention to the feelings in your lower back and your abdomen. Moving that line. Notice how your body feels against the surface where you're sitting or laying down.

Notice the rise and fall of your stomach as you breathe.[00:13:00]

For a few muments, just pay attention to your breathing. Breath

in and out. Breathing deep into your body. Watch your stomach and your chest rise and fall when you exhale.

Bring your mind back to the breath.

Now move that line to your upper back and chest. [00:14:00] And just experience the sensations that you feel here.

Notice the material and how that feels against your skin. Notice your muscles. Your breath.

What are you feeling?

Now notice the feelings in your hands. Your fingers. And your wrists.

Maybe you feel like moving them gently. How does that feel?[00:15:00]

Just notice the sensations in your forearms, your upper arms, and your shoulders. Where are your shoulders sitting? Are they high? Are they rested? There's no need to change how you feel, just acknowledge it.

Moving that line up to your neck and your throat, and just pay attention to how that's feeling. Is it dry? Is it sore? Is it comfortable?[00:16:00]

As you breathe in, just check in with your neck and throat once more. Is there tension? Is it rested? How do you feel?

Just notice the feelings in your face and your head, moving that line. Attend to every feature on your face. One by one. Your jaw and your mouth. Your tongue and your teeth.

Your nose. Your eyes. Your eyelids. Your ears. Your brow. Your forehead. What did you notice?

Remember to keep breathing in and out at your own pace.

Finally, slowly use that line and scan your entire body. Noticing all the sensations. Start from your toes again. Slowly move that line. To your shins, to your knees, to your thighs, to your stomach, to your chest, to your shoulders, to your neck, to your face, to your head. What did you notice?

The body scan exercise is coming to a close, so at your own pace. Allow your eyes to open or move your body gently in a way that feels good.

Just notice how you feel. Remember to go gently. This concludes the body scan exercise. (body scan ends)

I just have some follow up questions for you now. How did you feel when you kind of started that exercise compared to now after completing it?

Was there any shift or change in your physical state? Your emotions? Your wellbeing? Are you now feeling more relaxed or grounded or present?

What did you notice during the body scan? Consider the sensations, the thoughts, the emotions that arose as you scanned each part of your body. Was there an area of tension or discomfort or unease? What stood out to you the most?

Think about how you approached any uncomfortable sensation or emotion that arose during that body scan. Did you notice any resistance, or avoidance, or judgement?

Did you struggle to offer yourself some self compassion and acceptance?

Did your mind wander during the body scan? If so, where did it go? Did you find yourself getting caught up in your thoughts or worries or distractions?

Were you able to gently bring your attention back?

This is just one practice to kind of bring you out of your head and back into your body and using a mindfulness based exercise to practice awareness and navigate stress and discomfort and difficult emotions in your life.

Just reflecting and asking yourself these questions can help deepen not only the practice for yourself but gain some insight into your inner experience. The purpose of doing and exercise like that. So we often experience really big emotions like anxiety or fear or anger or upset, even low emotions like depression.

There are several psychological mechanisms at play in the brain when we experience these big emotions. These emotions often trigger and activate what we call the amygdala. So this is a region in your brain responsible for processing emotions. A lot of the times it's referred to as the emotional centre of the brain.

This is particular for fear and anxiety, I should say. And when the amygdala perceives a threat, it initiates the body's stress response, also known as the fight, flight, freeze, or fawn response. And this response involves the release of stress hormones such as cortisol and adrenaline, leading to the physiological changes.

You may experience like increased heart rate, shallow breath, muscle tension, and so on. And in the moments of heightened emotion, we have another part of the brain called the prefrontal cortex, which is basically where your forehead is. And this part of the brain is responsible for all that rational and logical thinking, problem solving, abstract thinking, decision making.

But this becomes temporarily impaired when our amygdala takes over, when our fear and anxiety take over. And this can make it really challenging to regulate our emotions effectively and respond in a calm and rational manner. So engaging in something like a body scan can actually help mitigate your physiological and psychological responses because you're now pinpointing where you feel those sensations in your body and you're bringing yourself out of your brain and into your body.

So doing something like a body scan, there are many other methods, but I'm just using the body scan. And as an example, this actually activates the parasympathetic nervous system, which is responsible for promoting rest and digest, right? This activation counteracts the stress response triggered by your big emotions.

So leading to a decreased heart rate. Decreased muscle tension and decreased overall arousal. We want to be in the parasympathetic nervous system state, right? We want the rest; we want the digest. Our body scan can also help us maintain our focus and sustained concentration. Practicing directing attention intentionally.

To different parts of the body and noticing those sensations that actually strengthens, strengthens those neural circuits associated with attention, regulation, and cognitive control. So just simply by bringing yourself back into your body and feeling your body and feeling those sensations that helps us maintain emotional regulation and respond more skilfully to intense emotions in daily life.

Now, nobody is going to get this perfect. I just want to reiterate that this is simply a tool that you can use. So next time you have a big emotion, you can think, okay, quick body scan, you know, head, eyes, nose, and just like imagine that line moving down your body or up your body, whichever feels right, and try and see where you're experiencing that emotion, where you are feeling that sensation of that emotion.

And just simply by being able to feel it and name it, that helps us bring it down. It's not going to cure anything. It's not, it's just a very simple exercise to practice awareness and be in your body. A lot of us are kind of living out of our bodies. These days, we're up in our head, we're heightened, we're wide, we're overwhelmed.

It's just something to bring it back in. Okay, this is, I'm feeling it in my back. Okay, I'm just going to take some deep breaths and just let my back relax, as an example. And just simply by doing that, you're interrupting that limbic system, that amygdala, that emotional center. And the stress response might not be as big, the big emotion might not be as big.

Just simply by doing a body scan. Try it. I'd love to know what you think. There's lots of research about the benefits of doing something like a, like a meditative body scan like this. You know, it helps lessen anxiety. So, there are plenty of studies. You know, there's over 47 meta analyses studies that have showed that, um, a mindful body scan meditation practice actually helps decrease [00:26:00] anxiety and may even be helpful for people with generalized anxiety disorder. It decreases stress levels. So when you're in that high cortisol state. that actually decreases your mental health. You'll have poor sleep, weight gain, difficulty concentrating, weakened immune system, and the high levels of cortisol and stress reactions become like this vicious cycle where we feel like we can't calm down.

So doing a body scan helps lower those cortisol levels. And in saying that, it improves your sleep quality. This could be something that you could do before you fall asleep at night, while you're driving in the car, anywhere. You can do this anywhere. It also reduces chronic pain.

According to this randomised controlled study with 55 participants that I found, a 10 minute body scan meditation done in a clinical setting actually quickly relieved chronic pain in some people. That was published in 2014, improved self awareness. I think that's a given. Body scans allow you to kind of tune in with what you're feeling rather than pushing your feelings aside.

You might notice that you have physical symptoms like chest pain or rapid heartbeat or cognitive symptoms like fear of losing control or poor memory, or even behavioural symptoms like you're pacing, you're agitated, restless, all those sorts of things. You may not recognize why you're experiencing these symptoms, but body meditate, body scan meditations can help you recognize.

And so that's part of being self-aware. We recognize within ourselves what we're feeling and where we're feeling it. This form of, um, meditation, I guess you could call it is also, it also just helps you simply relax. It puts you in that parasympathetic nervous system state that we just talked about.

And, you know, you focus on your breath, you focus on your body and it decreases that tension. And you have, a better ability to relax. And the last one is it just simply improves your focus. And that's all part of the self awareness as well.

Well, that's all I have for you today. I hope that by simply just being able to understand what I was doing then, and being able to bring yourself back into your body and do that body scan, that you can use this next time you're feeling those big, big emotions. You're feeling that cutoff from your rational, logical problem solving brain.

And I'm not saying that having those big emotions is a bad thing. They're actually. Our body is doing its job. It's when it's impairing your ability to function. So if I can use it in an example, so I'm feeling really stressed because we're running late and my son, you know, spills his cup of milk in the morning.

And so now I've got to clean up this milk and now, um, you know, it just, if it's like the cherry on top, right. I'm sure we've all been there before. My body's response is more stress, right? Because we're running late and I need to get out the door, but now I've got to spend time cleaning up this milk.

So just by being able to be like, okay, yep, I feel stressed in my back right now. I need to take a breath. I'm then being the parent that I want to be. So I have a healthy way of coping with the stress and I'm not taking out on my child or myself or my husband, for example, um, And that I can be the parent and the person that I want to be.

And I'm following the values that I have, which is I don't want to yell at my son and take my stress out on him because it was an accident and accidents happen. So I'm going to take a breath. I'm going to take a moment. I'm going to check in with myself before I respond. And the body scan is just something you don't have to be doing a 10 minute body scan. You can just be simply doing this in a matter of like 10 seconds. So taking that 10 seconds, scanning your body. Okay. I know how I'm feeling now. Okay. And offering not only yourself some [00:30:00] compassion, but maybe your child in that scenario as well. That's like a tiny little scenario that I could give you. Um, I am now rambling, so now I am going to end, but I hope that that was helpful to you.

I look forward to doing more of these exercises with you. I've got some really good ones up my sleeve, but I just thought that I would start with something really, really, really basic so that you could kind of be checking in with yourself. It's kind of like the fundamentals of A lot of these tools and resources that I'm going to be sharing with you. Until next time, thank you so much for listening.

We hope you enjoyed this episode. If you're listening and would like to share your story with us or feel compelled to talk about issues surrounding women's health, please don't hesitate to reach out. We would love to hear from you. You can find us at the power of birth on Instagram and Facebook or on our website, the power of birth.net. If you loved this episode, we would love it if you left us a review on whatever podcast platform you're listening on and share us with your family and friends. The conversation has to start somewhere. Thank you again for listening and we hope you join us in the next episode.