What Butterflies Can Teach Us About the Mind/Body Connection: A Shrink’s Guide to Listening to Your Gut

What Butterflies Can Teach Us About the Mind/Body Connection: A Shrink's Guide to Listening to Your Gut

We all know the expression “butterflies in my stomach” and we all tend to agree on what that feeling signifies for us at a psychological level.  We use this expression to describe feeling nervous, anxious, or excited.  But did you know that the butterflies you feel in your “stomach” are actually representative of a complex and mutually reciprocal relationship between your brain and your gut?

There has been a growing understanding and exploration by psychologists, psychiatrists, physicians and researchers about the role our gut bacteria plays on our mood—most notably the experience of anxiety.

The stats.

The statistics on anxiety are staggering and trending north each passing year. Consider these stats: According to the Anxiety and Depression Association of America (and NIMH) anxiety is the most common mental illness in America today.

An estimated 40 million adults (18 and older) or 18 percent of the population endorse symptoms of anxiety (not to mention one out of eight children). Treatment of anxiety accounts for one-third of the $148 billion dollars spent annually on mental illnesses in America.

In other words, we spend $42 billion a year on treatment of anxiety disorders in America. Women are 60 percent more likely to develop an anxiety disorder than our male counterparts. These numbers are terrifying to me as a clinician, a woman and a mother.

The gut-brain connection. How does it work?

The symbiotic relationship between our gut health and how we feel is a hot topic of discussion and research. Scientists, physicians, and mental health practitioners are increasingly aware of the important relationship between the balance of “critters” in our gut and how we experience our brain, mood and emotions. So, before we begin to discuss what we can do to optimize this important relationship, let’s explore the underlying processes.

From a holistic vantage point our gut is known as the “second brain” and there are structural/anatomical reasons for this reference. The “second brain,” known scientifically as the enteric nervous system, consists of sheaths of neurons located in the walls of our gut. We refer to these sheaths as the vagus nerve and it runs from our esophagus to our anus, roughly nine meters long.

Did you know that:

  • The bacteria, fungi and viruses that make up your body’s microflora outnumber your body’s cells by 10 to 1.
  • 95 percent of the body’s serotonin supply is found in our bowels.
  • The vagus nerve contains 100 million neurons, which is more neurons than the spinal cord or peripheral nervous system hold.
  • There are over 100 trillion bacterial cells contained within the gut.
  • Our gut sends far more information to our brain than the other way around.

When the precarious balance of bacteria in our gut becomes disturbed we often experience symptoms associated with Irritable Bowel Syndrome and other gastrointestinal related disorders. These symptoms are likely to start out as complaints of bloating, gas, constipation or diarrhea. When this occurs the domino effect of issues becomes inevitable and thus begins the cascading symptom patterns that plague tens of millions of Americans struggling with GI related disorders.

Due to the interconnectedness of our brain and enteric nervous system, via the vagus nerve, once our gut bacteria is out of whack, we are vulnerable to a pattern of emotional discomfort, usually marked by increasing episodes of anxiety and depression.

How does our gut bacteria become so unbalanced? 

Here are a few of the many ways in which we accidentally (and sometimes unavoidably) contribute to this pattern of disturbance:

  • Excessive and unmanaged stress;
  • Too much use of antibiotics;
  • Prolonged use of steroids
  • Intestinal infections
  • High sugar; low fiber diet (in other words, Standard American Diet (SAD))
  • Regular consumption of alcohol

If you are reading this and you find yourself relating to this content, I encourage you to seek out professional help to better understand what these symptoms mean for your unique constitution.

The research.

There is a bourgeoning area of interest and research exploring the use of probiotics to treat a wide variety of mental illnesses. Pharmaceutical companies are attempting to create a new line of psychiatric medications referred to as Psychobiotics, but this field of research is still in its infancy.

There is a growing body of research that is exploring strain specific probiotics to help mitigate acute symptoms of anxiety. For example, in clinical trials involving the study of mice, Bifidobacterium longum and Lactobacillus Rhamnosus have shown to help normalize anxiety-like behavior. 

There are also a growing number of small human studies exploring the efficacy of using probiotics to combat anxiety symptoms. The preliminary data from these small studies echo the success from the rat-based research. In one study, 22 men reported feeling “less stress” after taking the strain specific probiotic for a month. Additionally, their lab results revealed lower levels of the stress hormone, cortisol while under duress. Both of these strains appear to work on the GABA receptors, an inhibitory neurotransmitter involved in the regulation of acute anxiety. GABA is the receptor influenced when you take a benzodiazepine such as Xanax or Ativan.

My emphasis within my clinical practice is to encourage my patients to explore the ways in which they can participate in healing their own bodies through the careful understanding of what their symptoms are telling them about their own unique emotional and physical constitution. Through seeking to find solutions that are rooted in personal empowerment, we start to shift our relationship to accountability, responsibility and personal growth. So, that being said, there is a lot we can do right from the comfort of our own home to start the process of realigning the balance of our gut flora. As you can imagine, most of it involves cleaning up our diet, being mindful of the relationship between food and mood, exploring our habits and patterns, and better metabolizing our emotions.

So, that being said, there is a lot we can do right from the comfort of our own home to start the process of realigning the balance of our gut flora. As you can imagine, most of it involves cleaning up our diet, being mindful of the relationship between food and mood, exploring our habits and patterns, and better metabolizing our emotions.

Listening To Your Gut. What can I do to heal my gut, mind and brain?

Below are action steps you can take in an effort to begin the process of healing your gut, mind and brain:It generally takes a minimum of 90 days for these suggestions to be effective:

It generally takes a minimum of 90 days for these suggestions to be effective:

  • Eliminate sugars: The “fake” sugars. We are not talking about eliminating whole fruits. Rather, cutting out the baked goods, cookies, ice cream, and store bought sugary products that wreak havoc on the bacteria in our gut and lead to cyclical patterns of emotional and physical cravings.
  • Eliminate all simple starches and reduce intake of even complex starches. The goal is to reduce the amount of yeast producing foods we consume.
  • Reduce or stop drinking alcohol for the 90-day period. If this is difficult for you to do, observe the nature that “relationship.”
  • Add in fermented and living foods. Please try to avoid store bought yogurts even though they are considered fermented. These products are loaded with sugars and often end up exacerbating imbalance.
  • Consume copious amounts of veggies. Attempt to eat 6-9 cups of vegetables per day. Avoid use of store bought dressings etc., which are loaded with sugar and preservatives.
  • Consume foods high in Omega-3 fatty acids (walnuts, salmon, flax, some types of squash, etc.).
  • Aim to consume local and organic sources of animal protein. Doing so will reduce your ingestion of unwanted antibiotics and feed based chemicals.
  • Discuss with your practitioner if the use of a probiotic or prebiotic will benefit your unique situation. A probiotic introduces specific strains of good bacteria, while a prebiotic introduces carbohydrates that serve as food the bacteria already present in your gut.
  • Exercise. More days than not. Enough to sweat. The goal is to find joy in it. But if you hate it, that’s okay. Do it anyway.
  • Drink mostly water.
  • Work with a skilled psychologist or mental health professional to metabolize past trauma, identify faulty thought patterns, and implement mindfulness- based skills to better manage your central nervous system.
  • Implement a daily mindfulness/meditation practice. The goal is observe your mind, not to clear it or control your thoughts. Simple observation and balanced breathing. This is a restful and restorative way to calm the central nervous system and recalibrate the vagus nerve. Mindfulness based relaxation has a myriad of benefits and has been shown to participate in changing neural pathways of emotional and physical pain. I suggest starting with a ten minute morning practice and increase it to twenty minutes once you feel the “mindfulness muscle” is more robust.

Exploring the relationship between our mood and our gut bacteria reveals an interconnected relationship between the mind, brain, and body, via the enteric nervous system and vagus nerve. This relationship is the foundation of why it is critical to address your emotional discomfort from a holistic and integrated approach to your wellness.

The good news is that because we now know and understand that there is a connection between the mind and body, we have the knowledge and tools to make immediate changes that will yield profound, albeit subtle results in how we feel. The better we understand and participate in our own sense of wellness and empowerment the more likely we are to embark on change that starts from within.


About the Author: Dr Sarah Sarkis

Sarah is a licensed psychologist living in Honolulu, Hawaii. Originally hailing from Boston Mass, she has a private practice where she works with adults in long-term insight oriented therapy. She works from an existential psychology vantage point where she encourages her patients to “stay present even in the storm.”  She believes herself to be an explorer of the psyche and she will encourage you to be curious about the journey rather than the destination.  She emphasizes collaboration, partnership, and personal empowerment.

She approaches psychological wellness from a holistic and integrative perspective. Her therapeutic style is based on an integrative approach to wellness, where she blends her strong psychodynamic and insight oriented training with more traditionally behavioral and/or mind/body techniques to help clients foster insight, change and growth. She has studied extensively the use of mindfulness, functional medicine, hormones, and how food, medicine and mood are interconnected.  Her influences include Dr.’s Hyman, Benson, Kabat-Zinn and Gordon, as well as Tara Brach, Brene’ Brown, Irvin Yalom and Bruce Springsteen to name only a few.

Please visit her website at DrSarahSarkis.com and check out her blog, The Padded Room

[irp posts=”1675″ name=”Our ‘Second Brain’ – And Stress, Anxiety, Depression, Mood”]

5 Comments

Nicky A

Fascinating TY.
I suffer with anxiety and “butterflies in my stomach” usually in waking.
The info is so useful. Going to work on diet and probiotics

Reply
jamie

Thanks! Have you done any study on the effects of glysophate? It destroys gut bacteria and has been labeled a probable carcinogen by the World Health Organization. It is on/ and in most GMOs and is used to dry out most non organic grains. It has been suggested that glysophate might be responsible for the huge increase in gluten intolerence and other digestive disorders. Since most of our meat comes from animals fed GMOs, our meat is yet another problem. It is so wide spread that it is found in the blood and urine of most people as well as in breast milk. If you’re not familiar with Stephanie Senoff from MIT, she has done extensive research about glysohate and disease.

Reply
Catherine Ruckert

A very interesting article, especially the reference to the vagus nerve. The influence of the vagus (para-sympathetic innervation) is crucial in maintaining balance in the autonomic nervous system. Increasing vagal tone is the key part of Heart Rate Variability training; another excellent stress management technique. Thank you for putting together another piece of the puzzle. Keep up the good work.

Reply
Rebecca

Excellent articles – well written and informative!!!!
Thank you!!!!!

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Join our newsletter

We would love you to follow us on Social Media to stay up to date with the latest Hey Sigmund news and upcoming events.

Follow Hey Sigmund on Instagram

The more we treat anxiety as a problem, or as something to be avoided, the more we inadvertently turn them away from the safe, growthful, brave things that drive it. 

On the other hand, when we make space for anxiety, let it in, welcome it, be with it, the more we make way for them to recognise that anxiety isn’t something they need to avoid. They can feel anxious and do brave. 

As long as they are safe, let them know this. Let them see you believing them that this feels big, and believing in them, that they can handle the big. 

‘Yes this feels scary. Of course it does - you’re doing something important/ new/ hard. I know you can do this. How can I help you feel brave?’♥️
I’ve loved working with @sccrcentre over the last 10 years. They do profoundly important work with families - keeping connections, reducing clinflict, building relationships - and they do it so incredibly well. @sccrcentre thank you for everything you do, and for letting me be a part of it. I love what you do and what you stand for. Your work over the last decade has been life-changing for so many. I know the next decade will be even more so.♥️

In their words …
Posted @withregram • @sccrcentre Over the next fortnight, as we prepare to mark our 10th anniversary (28 March), we want to re-share the great partners we’ve worked with over the past decade. We start today with Karen Young of Hey Sigmund.

Back in 2021, when we were still struggling with covid and lockdowns, Karen spoke as part of our online conference on ‘Strengthening the relationship between you & your teen’. It was a great talk and I’m delighted that you can still listen to it via the link in the bio.

Karen also blogged about our work for the Hey Sigmund website in 2018. ‘How to Strengthen Your Relationship With Your Children and Teens by Understanding Their Unique Brain Chemistry (by SCCR)’, which is still available to read - see link in bio.

#conflictresolution #conflict #families #family #mediation #earlyintervention #decade #anniversary #digital #scotland #scottish #cyrenians #psychology #relationships #children #teens #brain #brainchemistry #neuroscience
I often go into schools to talk to kids and teens about anxiety and big feelings. 

I always ask, ‘Who’s tried breathing through big feels and thinks it’s a load of rubbish?’ Most of them put their hand up. I put my hand up too, ‘Me too,’ I tell them, ‘I used to think the same as you. But now I know why it didn’t work, and what I needed to do to give me this powerful tool (and it’s so powerful!) that can calm anxiety, anger - all big feelings.’

The thing is though, all powertools need a little instruction and practice to use them well. Breathing is no different. Even though we’ve been breathing since we were born, we haven’t been strong breathing through big feelings. 

When the ‘feeling brain’ is upset, it drives short shallow breathing. This is instinctive. In the same ways we have to teach our bodies how to walk, ride a bike, talk, we also have to teach our brains how to breathe during big feelings. We do this by practising slow, strong breathing when we’re calm. 

We also have to make the ‘why’ clear. I talk about the ‘why’ for strong breathing in Hey Warrior, Dear You Love From Your Brain, and Ups and Downs. Our kids are hungry for the science, and they deserve the information that will make this all make sense. Breathing is like a lullaby for the amygdala - but only when it’s practised lots during calm.♥️
When it’s time to do brave, we can’t always be beside them, and we don’t need to be. What we can do is see them and help them feel us holding on, even in absence, while we also believe in their brave.♥️
Honestly isn’t this the way it is for all of us though?♥️

#childanxiety #parenting #separationanxiety

Pin It on Pinterest

Share This