When you start experiencing symptoms like fatigue, pain, gut and bladder issues, brain fog, panic, or anxiety, your body undergoes a significant shift. This shift can trigger cycles that keep you stuck in a pattern of discomfort and illness. But here’s the good news: you can learn about these processes, understand the psychobiology behind them, and change them. By doing so, you can stop symptom cycles and transform your entire health experience over the long term.
What Are Psychobiological Loops?
It's important to recognize that what initially triggered your symptoms isn't necessarily what keeps them going. For example, you might have had a viral infection, after which your fatigue levels never returned to normal, or a stomach bug that led to ongoing gut cramps with seemingly no explanation.
While the initial illness, such as a viral infection or stomach bug, played a significant role in triggering symptoms, the factors that now maintain them are quite different. At the heart of this ongoing process is the complex interplay between your biology and psychology.
For instance, a viral infection can deplete your immune system, forcing other systems in your body to work harder to compensate. This results in feelings of fatigue and a general sense of being unwell. The immune response sends chemical messages to specific areas of your brain, altering your emotions and behaviors. This phenomenon is known as "sickness behavior" [1].
When your body’s systems are depleted, your brain prompts you to withdraw and reduce activity. Evolutionarily, this response helped conserve energy and avoid threats when your body was too weak to cope. In modern life, however, this can lead to feelings of isolation and increased pressure when you’re unwell.
The Impact of Isolation and Pressure
Feelings of isolation and pressure can activate threat centers in your brain, such as the hypothalamus. This triggers your autonomic nervous system, causing further anxiety and agitation [2]. Unfortunately, this reaction can further drain the bodily systems that are trying to aid in recovery, perpetuating a cycle of discomfort and illness.
These cycles, which I refer to as “psychobiological loops,” are the continuous reactions between your physical state of being unwell and the psychological experiences accompanying it. Your body reacts to the biological impact of illness, and your psychological response helps keep these loops in motion.
How to Break the Cycle
The encouraging news is that by becoming more aware of these psychobiological loops, you can start to disrupt them. This awareness allows you to make informed decisions that work in harmony with your biology rather than reinforce harmful patterns. Here’s how you can begin:
Step 1: Learn About Psychobiological LoopsUnderstand how these loops apply to your specific symptoms. Awareness is the first step toward change.
Step 2: Develop Tailored StrategiesLearn strategies that are specifically designed to interrupt these vicious cycles. Every person's experience is unique, so it's crucial to find approaches that resonate with your specific needs.
Step 3: Practice and Monitor ProgressPractice these strategies consistently and track your progress. Change often comes through small, sustained efforts.
If you're ready to start with steps 1 and 2 and are experiencing symptoms like those mentioned, consider taking our quiz to learn more.
Join the Body Mind Connect Community
For those interested in learning more about strategies tailored to break these cycles, consider joining the Body Mind Connect community. We’re currently offering free onboarding to help you get settled in and develop a personalized plan.
Self-Reflection Exercise
In the meantime, try this simple exercise:
When an uncomfortable symptom arises, choose one and log your automatic reaction. Do you notice any of the following patterns?
An urge to distract yourself
A tendency to overanalyze
A search for an immediate fix
Seeking reassurance from others (or the internet)
Completely withdrawing from activities
Pushing yourself defiantly forward
Once you identify your response, reflect on how it might contribute to the psychobiological loops that sustain or worsen your symptoms over time. Writing down your thoughts can help uncover patterns and identify areas for change.
By understanding and addressing these loops, you can take the first steps toward a healthier, more balanced life. Get your free booklet below to help you figure out your own psychobiological loops.
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