In today’s fast-paced, deadline-driven world, it is easy to have a disconnect between mind and body. But by tuning into yourself emotionally, you become more aware of stress signals and hormonal shifts – helping you remain balanced, energised and healthy.
Check our guide to emotional wellbeing and help reduce the risk of stress, burn out, anxiety, grief and hormonal imbalance. We explore a range of mind-body practices together with conventional healthcare. And explore the impact of puberty, menstrual cycle, pregnancy, motherhood and peri and post menopause on hormones and our emotional health.
Understanding Emotional Healing: The Science Behind Mind-Body Wellness
Women are faced with a huge array of emotional and physiological pressures: we are expected to have a career, manage finances, juggle the demands of family and maintain a household – all while looking like an Instagram model.
It may seem like women are coping, but the reality is often different. We need to acknowledge the daily demands and often unreasonable societal expectations (and the expectations we put on ourselves). This together with stress, emotional exhaustion, hormonal fluctuations and caregiving roles, means we are under constant pressure to perform.
We need to lower our expectations, factor in time for rest and enjoyment and tune into our hormonal rhythms.
There are certain life stages, where we are particularly vulnerable to emotional challenges. This is why at Thrive, we have created life stages, to help tailor your health needs to where you are at in your journey.
For teens, young adults and women trying to conceive, this means being aware of our menstrual cycles – resting while you are on your period (bleeding phase) and again in the later stage of your cycle (the luteal phase), when hormones lower and you feel more fatigued.
For women in pregnancy, a surge of hormones can lead to fatigue and mood swings, while birth and new parenthood brings its own challenges.
And just as the it seems this settles, you start the hormonal rollercoaster ride of peri menopause – the build-up to menopause. This is when your oestrogen, progesterone and testosterone levels can go haywire, leading to a wide range of symptoms.
After menopause there is a drastic reduction in both oestrogen and progesterone and a lowering of testosterone. These hormones help to protect the body, so it is important for women in this Power phase to continue to look after themselves and have regular health checks.
For far too long women’s health has been dismissed or brushed aside as “women’s issues,” and there has been a historical gender data gap as medical research and tests have been conducted mainly on men. But thankfully things are beginning to shift and women’s health is starting to be included in more research, trials and studies.
And the link between our emotional and physical health is also being recognised. Research in the Netherlands (1) found that higher levels of emotional wellbeing are beneficial for recovery and survival in physically ill patients and also suggested that better emotional wellbeing may improve the prognosis of physical illness.
The Mind-Body Connection Research
Psychoneuroimmunology (PNI) looks at the relationship between your thoughts (psycho), your brain and nervous system (neuro) and your immune function (immunology).
PNI demonstrates how the way we think affects our mind and body in a wide variety of ways, having a strong impact on our emotional and physical health, for example, if we are fixed on a negative thought, this can lead to stress, which sets off a biological response and impacts our nervous system and immune function.
When we are stressed, our breathing becomes shallow, we release cortisol, we activate our sympathetic nervous system, which directs blood flow to our extremities (at the expense of our immune system) and over time, can weaken our immune function and general health.
On the flip side, when we regularly participate in activities to manage stress and improve our wellbeing then our immune function improves and we are less susceptible to emotional stress and overwhelm.
A study by Chinese researchers on a sample of 250 students in Beijing (2) found evidence that learning skills of emotion regulation can help to improve physical health.
How Emotional Wellness Affects Your Overall Health
Chronic ongoing stress can result in poor emotional health which impacts not just our mood and energy levels, but it has a direct impact on our general physical state. In a stressed state we are more likely to have sleep disturbance and poor quality sleep and not only will our immune functions suffer but all the body systems, such as digestion, skin, hair, cardiovascular system and respiratory systems will all be negatively affected.
There is also a correlation between poor emotional health and chronic conditions such as fatigue and pain, and this will also have an impact on our fertility.
This demonstrates how we need to view reproductive health as part of our whole-body emotional wellness and not a separate issue.
A Chinese study (3) found that pre-existing mental health problems in both partners are associated with lower couple fertility, with a more pronounced impact when both partners experience mental health issues.
How to Heal Yourself Mentally and Emotionally: Practical Steps
The good news is there are a range of healthy lifestyle practices we can incorporate into our daily routine to help heal our mental and emotional health.
You may also like to read our guide to reclaiming your inner peace.
Acknowledging and Processing Your Emotions
It is common for women to suppress emotions – filling every moment with outward distractions, but it doesn’t have to be difficult or time consuming to turn your focus inward.
The first step is to acknowledge your emotions – and you can do this in a non-judgmental way, by simply taking time out to meditate, practise restorative yoga or take a walk in nature.
Try to quieten your mind and then notice what bubbles to the surface. Meet this with curiosity and compassion. Give yourself space – to feel how you feel, label your emotions, pay attention to how your body feels – are you holding on to tension or tightness, with your exhalation imagine that tension dissolving, you may need to practise this over and over.
The more regularly you “check in” with yourself, the easier and more natural it feels.
At Thrive Journey, we run weekly online yoga and Qi Gong classes under the guidance of qualified and experienced teachers, to help you tune in and zone out from your day! Find out more here.
Maintain self-compassion, gentleness and practice in a safe space where you feel secure and comfortable.
Building Emotional Resilience Through Daily Practices
Taking these small steps on your journey to emotional health and building resilience.
Practices such as restorative yoga or yoga nidra help by resetting our nervous system. Check out our article here.
Qi Gong or Breathwork is another way to turn inward and give yourself the time and space for self-reflection. We have a range of articles to help you explore breathing techniques.
By spending a few minutes weaving these practices into your day, you can start to make big shifts. This way we build our resilience slowly, steadily and organically in a way that creates a strong and lasting foundation.
And finding your “tribe” – that community of women who you feel a connection with is important. This is why at Thrive Journey, we promote live, online classes where we have personal connection with our teachers and each other.
A US study (4) found positive social relationships over an extended period are associated with lower aging profiles compared to biological age, as well as reduced signs of inflammation in the body.
Guided Meditation for Healing Mind, Body, and Spirit
Meditation doesn’t have to mean sitting in a rigid position and counting 108 mala beads before dawn. You can create a meditation practice that suits you – where you are at right now.
It’s a way to help you come into a relaxed and healing state, nurturing and nourishing your mind, body and spirit. For more on meditation read our Thrive Journey article or explore one of our many guided relaxation and meditation practices in our Lite and Premium programs.
And studies have linked meditation to improvements in rates of depression and anxiety. In one US study (5), researchers using recordings from electrodes placed deep within the brain found that meditation led to changes in the strength and duration of certain types of brain waves called beta and gamma waves, which in turn can create a positive effect on conditions such as depression and anxiety.
Getting Started with Healing Meditation
Over time and with regular practice, meditation can rewire our brain and help to reset our central nervous system. It can help with emotional regulation and reduce stress hormones.
Specific Meditation Techniques for Emotional Release
Start off with a body scan. This is where you come into a quiet, comfortable space, sitting with a straight spine and relaxed shoulders. You might like to sit inside or in nature. And gently turn your focus inward.
Begin to notice your breathing rhythm, observe the temperature of the breath, where the breath is flowing in the body.
Then take your awareness around your physical body. In a Yoga Nidra practice, this is called a rotation of consciousness, where you just take your focus to different parts of the body as they are named.
Try to relax and feel into each part. Don’t worry if your mind wanders off – that is very common, simply notice and bring your awareness back to the body.
You can do this yourself or listen to a guided body scan with our Thrive journey teachers.
Other meditation techniques include a self-compassion meditation, visualisation for emotional safety and release – these work on supporting your emotional recovery.
Emotional Healing for Fertility and Life Transitions
Having a balanced and healthy state of mind is vital when embarking on major life milestones, such as having a baby and coping with challenges such as relationship breakdowns, moving house, changing career and health issues. Maintaining emotional wellbeing and a healthy mindset gives the foundation to navigate these pivotal moments.
Puberty and early hormonal imprints
Puberty is when a child starts to sexually mature into an adult and this signifies the first major hormonal shifts. For girls, this happens around 8-13 and for boys around 10 – 14. Along with the hormonal changes, there are mood swings, sensitivity over body image and identity as well as heightened emotions. This can lead to self-esteem and resilience issues, and even anxiety and depression. It’s important to support your young adult – keep lines of communication open and non-judgmental, respect their right to privacy and make sure they feel comfortable and heard.
The Menstrual Cycle and Emotional Regulation
Communication and support is key during this time. Learn how hormonal fluctuation can affect your energy levels, mood and sensitivity. Premenstrual Tension is the time just before your period when you can feel irritable and anxious – during your period you are likely to feel a little more fatigued and it is important to rest. Get to know your cycle and ensure you care for yourself emotionally and energetically.
The Connection Between Emotional Wellness and Fertility
There is a strong link between emotional wellbeing and fertility – feeling emotionally balanced and calm, can help balance hormones, whereas ongoing stress can increase cortisol levels and negatively impact your likelihood of conception, implantation and ovulation. Infertility comes with its own emotional challenges – such as heightened levels of stress and disappointment, anxiety and grief.
Supporting Yourself Through Pregnancy
It’s been said that the three trimesters are: Weary, Cheery and Teary and it’s easy to see why! In Trimester One, there is a sudden increase in the hormones, progesterone, oestrogen and human chorionic gonadotropin (hCG), this can lead to exhaustion and the excitement coupled with the trepidation of pregnancy and this major life change. This is at a time when many women don’t publicly share news of their pregnancy, which can add an extra burden.
In Trimester Two the tiredness often eases and hormones tend to balance, but it is still a time of intense change and in Trimester Three the pregnancy hormones peak, which can lead to intense mood shifts.
Throughout your pregnancy, guided relaxations, meditations, restorative yoga and self-care is extremely important to nurture yourself and support emotional regulation.
Supporting yourself through Motherhood
There is a sharp drop in pregnancy hormones after childbirth and if you are breastfeeding, then your body will be producing high levels of prolactin which stimulate milk production.
Plus the overwhelm and heightened stress levels can mean you have more cortisol in your system and fluctuations to thyroid levels – this can all lead to exhaustion and feeling depleted.
For new mums it is vital to continue this self-care – treat yourself as if you are still pregnant. This is the time when hormones drop and exhaustion kicks in. Be kind to yourself, keep space in your diary and prioritise rest time with your baby.
Navigating Perimenopause and Menopause with Grace
Menopause is a natural transition and emotional fluctuations are biological – and certainly not a personal failure. At this time our mood is likely to change and our emotions and reactions can be heightened.
Step into this phase with positivity – and embrace this transition. In the East it is referred to as our Second Spring – a time when we reclaim who we truly are. In Thrive Journey this phase is celebrated and we move into our Power.
As with all transitions – gift yourself time and practices which nourish you.
Creating Your Personal Emotional Healing Journey
Begin today – with small steps – it is so easy to get caught up in life, and disregard the value of emotional healing. It doesn’t have to be perfect – this practice is all about prioritising self-care and compassion.
You might like to start with a daily morning meditation, writing a gratitude diary or attending one of our live, online classes. Perhaps just have a ten minutes a day practice – and as you experience the benefits in your physical health, relationships and lifestyle, you can increase the time and expand the practices!
When to Seek Professional Support
Emotional healing can be self-led and professionally supported. There is a wide range of professionals from trauma-informed practitioners to biofield healing practices, such as Reiki and therapeutic touch, which work on our energy fields or “auras”. And of course, counsellors, psychologists and psychiatrists. Whichever path you explore, remember seeking support is a sign of strength.
Building a Sustainable Healing Practice
Emotional healing is a lifelong relationship and not a quick fix. It requires self-trust and progress isn’t always linear. Please reach out to us at Thrive Journey if you have any questions and we are always here to help support you. To find out more, visit: https://thrivejourney.com/
References:
(1) Lamers SM, Bolier L, Westerhof GJ, Smit F, Bohlmeijer ET. The impact of emotional well-being on long-term recovery and survival in physical illness: a meta-analysis. J Behav Med. 2012 Oct;35(5):538-47. doi: 10.1007/s10865-011-9379-8. Epub 2011 Sep 15. PMID: 21918889; PMCID: PMC3439612. J Behav Med. 2011 Sep 15;35(5):538–547. doi: 10.1007/s10865-011-9379-8
(2) Song Y, Lu H, Hu S, Xu M, Li X, Liu J. Regulating emotion to improve physical health through the amygdala. Soc Cogn Affect Neurosci. 2015 Apr;10(4):523-30. doi: 10.1093/scan/nsu083. Epub 2014 Jun 3. PMID: 24894766; PMCID: PMC4381236.
(3) Bingjie Wu, Xiaoyue Cheng, Ruimin Zheng, Hua Yang, Mi Xiang, Wei Qiu, Shuai Yang, Kadila Abulaiti, Jiahao Wu, Wenjuan Wang, Fan Jiang, Jinsong Zhang, Jun Zhang, Mental health of couples affects fertility, modified by socioeconomic status: a couple-based analysis, Human Reproduction Open, Volume 2025, Issue 4, 2025, hoaf071, https://doi.org/10.1093/hropen/hoaf071
(4) Kok BE, Coffey KA, Cohn MA, Catalino LI, Vacharkulksemsuk T, Algoe SB, Brantley M, Fredrickson BL. How positive emotions build physical health: perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychol Sci. 2013 Jul 1;24(7):1123-32. doi: 10.1177/0956797612470827. Epub 2013 May 6. Erratum in: Psychol Sci. 2016 Jun;27(6):931. doi: 10.1177/0956797616647346. PMID: 23649562. https://pubmed.ncbi.nlm.nih.gov/23649562/
(5) C. Maher, L. Tortolero, S. Jun, D.D. Cummins, A. Saad, J. Young, L. Nunez Martinez, Z. Schulman, L. Marcuse, A. Waters, H.S. Mayberg, R.J. Davidson, F. Panov, & I. Saez, Intracranial substrates of meditation-induced neuromodulation in the amygdala and hippocampus, Proc. Natl. Acad. Sci. U.S.A. 122 (6) e2409423122, https://doi.org/10.1073/pnas.2409423122 (2025).