MENTAL AND PHYSICAL HEALTH
Mental health
Mental health is not separate from physical health. Prolonged stress, anxiety and emotional exhaustion have a direct effect on the body — from the immune system and digestion to the cardiovascular system and sleep. In the same way, chronic pain, hormonal imbalance and sleep disorders affect mood, thinking and emotional resilience.
Research confirms that there is a constant two-way connection between body and mind: the nervous system, hormones and immune responses form a single network that responds to both physical and psychological influences.
Thought → Emotion → Physiological reaction.
PHYSICAL FOUNDATION
Psychological counselling helps you change thought patterns and cope with emotions — but for those changes to last, the body also needs a stable foundation. Sleep, nutrition and movement are not simply "healthy lifestyle choices" — they are three biological systems that directly regulate your brain chemistry, hormonal balance and the nervous system’s ability to recover from stress.
SLEEP AND RECOVERY
Wellbeing and happiness research consistently indicates that sleep quality is one of the strongest predictors of everyday subjective wellbeing. A regular sleep schedule (7–9 hours a day) matters, but feeling good does not depend on sleep duration alone — what matters is whether the body makes it through all of the sleep cycles.
NUTRITION AND THE BRAIN
The brain makes up just 2% of body mass, yet uses up to 20% of the body’s total energy. What we eat directly affects the production of neurotransmitters — including serotonin, dopamine and GABA, which regulate mood, motivation and anxiety levels.
MOVEMENT AND MENTAL HEALTH
Physical activity is one of the best-evidenced ways to support mental health. During movement the body releases endorphins and endocannabinoids — internal substances that ease pain, reduce anxiety and create a sense of wellbeing.
When one of these pillars wobbles, the other two suffer as well. Someone who has slept badly moves less, eats more irregularly and is emotionally more vulnerable. A day with little movement worsens sleep. Irregular eating unsettles energy and mood. These three areas form a whole — and every small change in one of them affects the entire system.
SLEEP AND RECOVERY
Why is sleep
Research shows that quality sleep is one of the most important influences on wellbeing and mental balance. Feeling good depends not only on how long you sleep, but also on whether the body makes it through all the sleep phases — deep sleep and REM sleep. During deep sleep the body recovers physically, while in REM sleep the brain processes emotions and experiences. When sleep is broken or REM sleep falls short, anxiety, irritability and sensitivity to stress can all increase.
Research confirms that there is a constant two-way connection between body and mind: the nervous system, hormones and immune responses form a single network that responds to both physical and psychological influences.
statistics
better emotional regulation is linked to quality sleep
lower anxiety levels are linked to a regular 7–9 hours of sleep
better recovery from stress is linked to sufficient REM sleep
Practical tip: Go to bed and wake up at the same time every day — including at weekends. This one habit supports your body’s internal clock more than any supplement or sleep app.
NUTRITION AND THE BRAIN
The brain makes up just 2% of body mass, yet uses up to 20% of the body’s total energy. What we eat directly affects the production of neurotransmitters — including serotonin, dopamine and GABA, which regulate mood, motivation and anxiety levels. About 95% of serotonin is produced in the digestive tract, not the brain. That is why the gut is often called the "second brain" — the state of the gut microbiome directly affects how we feel emotionally.
of serotonin is produced in the gut, not the brain
of the body’s total energy is used by the brain, though it is only 2% of body weight
of water a day supports brain function; even mild dehydration affects concentration
Research shows that the Mediterranean diet — rich in vegetables, nuts, fish, wholegrains and olive oil — is linked to a lower risk of depression and anxiety. Meanwhile, a high intake of processed food, sugar and refined carbohydrates increases inflammation in the body, which has a negative effect on brain function and emotional balance. Regularity matters too: irregular eating disrupts blood sugar levels, which leads to drops in energy, irritability and difficulty concentrating.
Practical tip: Add one colourful vegetable or fruit to every meal. This supports the diversity of your gut microbiome and, through it, your mental wellbeing.
BLOOD SUGAR AND MOOD
The brain relies on glucose as its main fuel. When blood sugar is stable, thinking is clear, mood is even and energy is steady. But rapid swings — the so-called "rollercoaster" — throw the whole system off balance.
When blood sugar swings
A quick energy spike → a sharp drop. Fatigue and grogginess. Irritability and restlessness. Increased sugar cravings. The body is in a constant effort to "restore balance" — which drains both the nervous system and the adrenal glands.
When blood sugar is stable
Even energy throughout the day. Clear thinking and good concentration. A calm and balanced mood. Fewer impulsive food choices. The body can focus on recovery and healing.
Rapid blood sugar swings often stem from eating patterns: long gaps between meals, followed by quickly eating something sugary or starchy. The body responds by over-producing insulin, which brings blood sugar down quickly — and the cycle repeats. Each such swing is a stress signal for the body: the adrenal glands produce cortisol and adrenaline to raise blood sugar. Over time this system wears itself out — resulting in chronic fatigue, anxiety and sleep problems.
how long the brain can hold out without a new portion of glucose before concentration drops
of the serotonin precursor tryptophan reaches the brain only under stable blood sugar conditions
even a 15-minute walk after eating helps to even out blood sugar
Practical tip: Every 3–4 hours, eat something that contains protein, fat and fibre — this slows down the absorption of glucose and keeps blood sugar even. For example: wholegrain bread with nut butter and banana, vegetable soup with bread, or fish with brown rice and salad.
MOVEMENT AND MENTAL HEALTH
Physical activity is one of the best-evidenced ways to support mental health. During movement the body releases endorphins and endocannabinoids — internal substances that ease pain, reduce anxiety and create a sense of wellbeing. Regular movement lowers cortisol levels, improves sleep, increases the brain’s neuroplasticity and strengthens the hippocampus — the brain region responsible for memory and emotional regulation.
of moderate movement a day reduces the risk of depression by up to 30%
even five minutes of movement in nature measurably improves mood
of anxiety symptoms are reduced with regular exercise
Movement does not have to be intense exercise. Even everyday walking, gentle stretching and body-awareness practices (such as yoga or tai chi) have a significant effect on regulating the nervous system. Movement in a natural setting is especially valuable — 20 minutes of walking in nature lowers cortisol levels more than the same time spent in an urban environment.
Practical tip: Don’t wait for motivation — start moving and motivation will follow. Even a 10-minute walk after lunch noticeably changes how you feel in the afternoon.
NEUROSCIENCE
A negative thought triggers a physiological reaction in the body: stress hormones such as adrenaline and cortisol are released, which speeds up the heartbeat, raises blood pressure, quickens breathing and increases muscle tension. When the body is frequently in an alarm state, it drains the nervous and immune systems, disrupts brain function and hinders the experience of positive emotions.
the brain reacts to negative information before you can consciously think
the frontal lobes fully mature only by the age of 20–25
the brain works both day and night, constantly generating thoughts
Our brain is like a "radar" that constantly scans for whether something might go wrong. This is an evolved survival mechanism — attention focused on negativity and danger once helped us to stay alive. The brain is considerably more sensitive to negative information: the reaction happens just 120–200 milliseconds after a stimulus appears, before a person can consciously think. Unfortunately, the brain does not perceive the world as it is — it is an interpretation shaped by thoughts, beliefs and past experiences. The brain does not distinguish a real threat from a perceived one — a critical email or someone’s angry look sets off the same stress reaction.
THE BRAIN’S THREE LEVELS
The human brain has
Each layer added a new capability, but the older layers did not disappear — they carry on working, often more strongly and faster than the newer ones.
That is why a single critical email can trigger the same reaction in the body as an encounter with a predator. The brain does not respond to the world as it is, but as it perceives it — and the first filter of perception is always the oldest layer.
oldest part
The brainstem
It emerged first — about 500 million years ago. It controls everything that keeps us alive: heartbeat, breathing, body temperature, reflexes. In the face of danger it activates first and launches the "fight, flight or freeze" reaction. This part does not think — it reacts. Quickly, automatically and always in favour of survival. Chronic stress keeps the brainstem constantly in an alarm state, so the body never fully reaches its rest phase.
middle part
The limbic system
It developed with mammals — about 200 million years ago. It is the centre of emotions, memory and attachment. From here come fear, anger, love, empathy and the need to belong. The limbic system decides within seconds whether something is dangerous, familiar or safe — and that decision affects the whole body. Traumatic experiences are stored right here: the body "remembers" danger even when the mind knows the danger has passed.
newest part
The neocortex
A layer unique to humans, fully developed only 2–3 million years ago. It is responsible for creativity, planning, language, morality and abstract thinking — for everything that makes us "human". But — this part is also the slowest and most vulnerable. Under stress the neocortex partly switches off and control passes to the older layers. The brains of children and young people, especially the frontal lobes, only fully mature by the age of 20–25.
One of the most important goals of therapy is to strengthen the connection between the neocortex and the limbic system — so that you can notice, understand and regulate your emotions instead of reacting to them automatically. The stronger this connection, the better your emotional resilience and ability to cope with stress.
HEART COHERENCE
Negative emotions cause the heart rhythm to become irregular and chaotic — this is known as heart incoherence. When a person feels anxiety, anger or worry, stress hormones are released, the heart beats faster and blood pressure rises. This drains the nervous system and immunity. Positive feelings create heart coherence — the heart rhythm becomes even and smooth. The heart and breathing synchronise, the brain and nervous system communicate effectively — a state of physiological and emotional balance.
Anxiety
A raised pulse, irregular intervals. The heart rhythm adapts poorly. The body stays constantly in a state of alertness.
Anger
A fast, abrupt and unstable rhythm. High levels of stress hormones. The body reacts as if in danger, even when there is no real threat.
Sadness
The heartbeat is slow and irregular. Breathing is shallow. The body’s energy drops and its capacity to recover declines.
Gratitude
It stabilises the nervous system and restores your reserves of energy. The heart rhythm becomes even and regular. The brain receives the signal: the danger has passed.
Love and care
It reduces inflammation in the body. Oxytocin levels rise, which supports trust, connection and a sense of emotional safety. The heart and brain work in harmony.
Contentment
It fully stabilises the nervous system. The body reaches its rest phase, where recovery and repair take place. The heart rhythm is as smooth as a flowing wave.
Emotions are not random reactions, but
Every emotion is a biological event with a physiological expression: the autonomic nervous system activates either the parasympathetic or the sympathetic nervous system. According to the psychosomatic approach, emotions become a problem when their natural course is interrupted — when an emotional reaction cannot be acknowledged, expressed or experienced, it can linger as physical tension.
When we ignore and suppress our emotions, it is our body that has to deal with them, which in the long run can manifest as illness.
When an emotion is allowed to run its course like a wave — rising, reaching a peak and subsiding — the nervous system can restore its natural balance.
Three steps that help you cope with emotions in a healthy way:
Notice and acknowledge
What am I feeling right now? The first step is recognising the emotion. Often we do not become aware of our feelings until the body is already reacting — tense shoulders, a headache, a pounding heart.
Allow and experience
You do not have to react to an emotion or act it out straight away. Give yourself permission to feel what is there — without judgement. An emotion is information, not an instruction for how to behave.
Express it safely
Talking, writing, movement or conscious breathing help an emotion run fully through the body. When that happens, the nervous system’s natural balance is restored.
Most negative thoughts are the brain’s automatic patterns,
The brain does not distinguish a real threat from a perceived one — which is why the body reacts with stress even in situations where there is no actual danger. Repeated negative thought patterns become habitual — a pathway forms in the brain that thoughts automatically travel along.
The good news: neuroplasticity means that these pathways can be changed.
The psychologists at Heaolu Keskus help you understand how your thoughts, emotions and body communicate, and find concrete ways to restore balance. Our approach is evidence-based, human and holistic.
every big change begins with small steps
Life sometimes brings challenges that put us to the test. It is through these very moments that we grow and learn. With us, you don’t have to face your worries alone – we will help you overcome the hard times.
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