Can Your Mind Really Heal Your Body? Hint: Yes.

Summary: Whether it’s calming your nervous system, boosting feel-good chemicals, or training your brain to work for you instead of against you, the way you think and act can seriously impact how your body feels. Let’s dive into how to get your mind and body working together to heal.

Note: As you read this, please keep this in mind: If you’re being treated by a doctor—this post is not telling you to ditch your meds or their recommendations —or to start chanting mantras under the moon. But if you hang in there, you will learn that, yes, your mind can absolutely help heal your body. Learning to manage your mental state can work with your current treatments—and who knows? And who knows, maybe at your next visit, your doctor might even say, “Let’s lower that dose.”

Why Your Brain is the Original Doctor
The Power of Placebo
Neuroplasticity
Fight-or-Flight-or-Freeze Overload
The Gut-Brain Connection: Gut Health, Mental Health
Why Exercise is the Original Happy Pill
Mindset Reset
The Doctor + Mind Combo is the Ultimate Team

I knew someone growing up who went to the doctor for every little thing. And I mean every little thing. She always complained about never feeling well and often said her doctors told her some of her illnesses were “in her head.” I kind of felt bad for her because whenever she came around, I could practically feel the heavy, negative energy she brought with her. It made me wonder how awful and exhausting it must be to live like that and get no relief.

Back then, I had no clue about the mind-body connection, the influence of mindset, or the placebo effect. I thought the doctor was supposed to know everything and just heal you when you went for a visit. Now, though, I think of this person whenever these things come up. At the time, I thought her doctor was rude and dismissive, but I wonder if they might have just given up after offering every piece of advice they had (especially if she didn’t take any of it). I remember her telling me that sometimes her doctor would “give in” and write her a prescription—and before the meds even had time to work, she’d claim it instantly made her feel better. I’m still curious about what they gave her.

Anyways, it’s almost unbelievable that the mind has the power to make us feel bad enough to want to ingest stuff that could be harmful or useless. But at the same time, it’s incredible to think that it also has the power to make us feel so much better. The connection between what goes on in our heads and what happens in our bodies is very real, so let’s talk about it.

Why Your Brain is the Original Doctor

Stress, negative thinking, worry… these are all doing a number on your health that no pill alone can fix. Too many people I know rely so heavily on being told by someone else what’s going on with their body or mind instead of taking a second to tune in to themselves. Of course, modern meds have their place—I’m all for it. But I often feel like asking, “What are you doing to help them help you?”

I mean, if your doctor has run every test possible and they still can’t figure out why you’re feeling a certain way, or if they give you advice and you don’t take it, what more can they really do? Don’t you think you should try to help them out by paying attention to yourself a little more?

Check in from time to time. Is it your lifestyle? What you consume—and I don’t just mean food and drink. I’m talking about the conversations you have, the media you’re glued to, and even the people you surround yourself with. How are they making you feel? What’s going on in your body?

Over time, you might be surprised at what you learn about yourself and your health. The more aware you are of your thoughts, your habits, and how you respond to life’s shitty moments, the more control you have over your health¹.

Just remember, while your brain is a powerful tool, it’s not a replacement for medical care when you really need it. It’s all about finding the balance between trusting yourself and knowing when to call in the pros.

The Power of Placebo

When your brain believes that something will help you or make you feel good, your body literally starts reacting to that belief. We’re talking about actual biological changes happening, all because you think something is working. This is called the placebo effect².

This is because when you believe that a treatment will help (it doesn’t even matter whether it’s a sugar pill or real meds that haven’t even kicked in yet), your brain releases a bunch of feel-good chemicals—like endorphins³ and dopamine⁴.

Endorphins are your body’s natural painkillers, and dopamine makes you feel really good and motivates your body to heal. Basically, your body responds by reducing pain, lowering stress, and boosting your mood.

This also triggers your parasympathetic⁵ nervous system (aka “rest and digest” mode), which helps your body relax and recover. Studies have shown that people who experience the placebo effect often see real, measurable improvements in things like pain levels, blood pressure, and even immune function. I find this so cool.

And you know what? The opposite is true, too. I went for an allergy test once, where they had to give me a dose of the medicine that I was supposedly allergic to. Even though the meds didn’t actually cause a reaction, for a split second, I convinced myself I was feeling something. But I snapped out of it quickly, and when I told the doctor, she said it was super common and told me that it was called the nocebo effect⁶. Who freaking knew?

The Mind-Body Nourishment Journal

Neuroplasticity

Your brain is constantly changing based on your experiences and thoughts. It’s like a muscle; the more you work on positive thinking and self-awareness, the stronger that part of your brain becomes. This means that the way you think can actually change the structure of your brain, which then affects how your body works. This is called neuroplasticity⁷, and it’s pretty fascinating.

If you’re focused on negativity or telling yourself you don’t feel well constantly, your brain gets really good at proving you right—making you actually feel sick. But if you start training your mind to calm down, focus on solutions, or even visualize feeling well and healthy, your brain can get better at proving that instead.

Fight-or-Flight-or-Freeze Overload

Stress is a huge factor when it comes to how the mind impacts the body, so it naturally plays a big role in this conversation. Stress is basically your body’s way of signaling that it’s under attack. It goes into survival mode, and your brain doesn’t care if the “threat” is something minor like a missed deadline, a traffic jam, or a real major emergency—so it releases the stress hormone cortisol⁸, thinking it’s helping. And in small doses, it actually is.

Cortisol gives you the energy to deal with that bear (or the deadline you’ve been avoiding), keeps your immune system running, and helps regulate your metabolism. But too much for too long means it turns from helpful to harmful really quickly and, over time, negatively impacts your metabolism, weakens your immune system and leaves you feeling rundown and exhausted. Staying in this state for too long can also lead to inflammation, digestive issues, and, eventually, burnout.

Additionally, when your brain thinks you’re in danger, it triggers one of three reactions: fight, flight, or freeze⁹. You either get ready to fight the threat, run away from it, or freeze in place like a deer in headlights.

The remedy for this is to try and reduce, not eliminate, stress completely because, for one, that’s impossible and, two, unhealthy. But taking small steps to lower it can decrease cortisol levels, and those little blissful moments add up over time. You’ll feel better in the long run without needing a complete life overhaul.

Try this the next time you feel anxious:

Deep Breathing: Sounds too simple, right? But slowing down your breath actually tells your body to chill out. Try it next timeyou’re freaking out—inhale for 4 seconds, hold for 4, exhale for 4. Repeat. Trust me.
Take a Walk: Seriously, get up and move. Even a quick walk around the block can reset your mood and lower stress hormones. Plus, fresh air does wonders for a cluttered mind.
Disconnect for 10 Minutes: Take a break. This means phones are off, screens are down. Spend a few minutes completely unplugged. You’ll be amazed at how much tension you can release just by stepping away from the constant noise of notifications and emails.
Quick Meditation: Take 5 minutes to clear your mind—whether it’s sitting quietly or focusing on something soothing. No need for hours of Zen; just a quick mental reset. Easy and effective, anywhere, anytime.
Set Boundaries: Say “no” without guilt. Be firm about protecting your time and energy. Setting clear boundaries at work, with friends, or even with family helps. Your peace is worth it.

Remember, the goal isn’t to eliminate stress—it’s to manage it. You’ve got to learn how to release the pressure before it breaks you.

The Gut-Brain Connection: Gut Health, Mental Health

Your brain and gut are basically interconnected¹⁰. When you’re stressed, anxious, or feeling burned out, your brain sends distress signals to your gut, and your gut reacts—knots in your stomach, nausea, or that “butterflies” feeling. And if your gut’s not happy—maybe from eating too much junk, stress, or not getting enough sleep—it starts sending signals up to your brain, which can leave you feeling more anxious, foggy, irritated, or just off.

This is because your gut has its own nervous system, known as the enteric nervous system¹¹ (aka your “second brain”), which communicates with your actual brain through the vagus nerve. So, when your mind is worried and stressed, your gut feels it. And when your gut is out of balance, it feeds that worry and stress right back to your brain.

Here’s why: Your gut is home to trillions of bacteria that produce serotonin, the “feel-good” chemical that regulates your mood. About 95%¹² of your body’s serotonin is made in your gut, so when it’s out of balance, your brain doesn’t get the serotonin it needs, which can lead to anxiety and an awful mood.

To avoid that, start with simple habits: eat more fiber-rich foods like fruits, veggies, and whole grains to feed the good bacteria—this fiber is actually called prebiotics. Prebiotics¹³ fuel the beneficial bacteria in your gut, helping them thrive. Then, include fermented foods like yogurt, kefir, and kimchi for probiotics¹⁴, which add more good bacteria to your system to feed the prebiotics. Stay hydrated, manage stress, move your body, or even spend time cuddling with your pet.

Why Exercise is the Original Happy Pill

Exercise isn’t just about fitting into your jeans or showing off toned arms (though those are nice side effects). It’s about something much deeper—boosting brain chemicals that reduce anxiety, ease depression, and help your body heal¹⁵. Think of it like a natural antidepressant that works alongside whatever treatment you’re already doing. And before you roll your eyes because you’ve heard this a million times—just know I’m going to keep saying it. Why? Because it’s the truth. This isn’t some bullshit wellness trend.

When you move your body, you’re not just working your muscles—you’re literally sending a message to your brain that you’re safe. This is huge because when your brain thinks you’re in danger, it sends your body into overdrive, flooding it with those unnecessary chemicals that we mentioned before. But when you exercise, you’re telling your brain to chill out, which calms your whole system down.

And you don’t have to run marathons to get these benefits—something as simple as a long walk can do the trick. Plus, if you find a way to move that you actually enjoy (Pilates, dancing, hiking, playing a sport), you’re getting a double dose of that happy hormone cocktail. It’s a win-win for your body and mind. The benefits of exercise are real, measurable, and scientifically proven¹⁶. But it only works if you actually start and stay consistent—no more excuses or waiting for a certain date on the calendar. Don’t overthink it, and just get moving, even if you start small.

Mindset Reset

Stop Being Your Own Worst Critic
Think about this: if you spoke to your friends the way you talk to yourself, how many friends would you have left? Probably not many. And yet, we do it all the time—picking ourselves apart, replaying silly mistakes in our heads, and letting that inner critic run the show. But what you may not think about is how it’s not just bad for your confidence—it’s bad for your health. Negative self-talk doesn’t just stay in your head; it triggers stress responses in your body. And by now, we know what stress does!

Gratitude’s Glow-Up
I know, I know—gratitude journals and positive affirmations might sound like BS, Instagram-friendly clichés. But practicing gratitude actually has measurable benefits for your health. Studies¹⁷ have shown that people who regularly focus on what they’re grateful for experience so many positive health benefits like better sleep and improved immune function, plus are just generally happier. It’s not just about “good vibes”—it’s about that neuroplasticity again—rewiring your brain to focus on what’s going right instead of constantly dwelling on what could go wrong. So, whether it’s jotting down a few things you’re thankful for each day or just mentally acknowledging small wins throughout the day, gratitude shifts your focus away from negativity and, in turn, reduces the crap that could be wreaking havoc on your body.

Visualization
This might sound like I’m feeding you garbage, but stick with me—visualization is a powerful tool that a ton of high achievers, athletes, and even CEOs swear by. It’s not just about imagining success or good health; it’s about training your brain to believe that success—or healing—is possible.

Studies¹⁸ have shown that visualization can reduce stress, improve immune function, and speed up recovery. And no, you don’t need crystals or mantras to make it work—just a few minutes a day of intentionally focusing on what you want your body to achieve—turning the power of your mind toward healing instead of constantly worrying about the worst-case scenario.

The Doctor + Mind Combo is the Ultimate Team

The mind-body connection is real, but let’s not forget—so is the role of medicine. This isn’t about picking one over the other. It’s about working with your doctor while using your mind, meditation, and movement as powerful tools to support your healing. Think of it like a team effort: your doctor gives you the plan, but your mindset and daily actions are what turn that plan into real, lasting results. Give your mind a try; it might surprise you.

Remember this—you’re stronger than you think, worth every damn effort, and never, ever alone in this. Now go crush it!

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