The Mind-Body Connection: Listening to What Your Pain Is Telling You
Heidi Overman, LMT, Integrative Health & Wellness Coach
Pain often feels like the enemy: something to push through, numb, or ignore. What if pain is your body’s language? Many people notice aches that linger or conditions like arthritis and old injuries resurface. Instead of punishment, pain is information. It’s your body’s way of asking you to slow down, pay attention, and care for yourself in new ways.
The body and mind are deeply intertwined. Stress, anxiety, or grief often show up physically: tight shoulders, headaches, digestive issues, or restless sleep. Likewise, chronic physical pain can drain energy, affect mood, and create mental fatigue.
Most of us are conditioned to brush off discomfort until it becomes chronic. Awareness changes that. Pausing to ask yourself simple questions
* Where do I feel this pain?
* When did it start?
* What makes it better or worse?
This helps uncover deeper causes. Sometimes pain points to posture or arthritis; other times, it reveals stress, sleep, or nutrition challenges. Often, it’s a combination.
How Massage Therapy Helps
Massage therapy is one of the most effective ways to “listen” to your body. More than relaxation, massage:
* Releases muscle tension caused by guarding or stress.
* Improves circulation and healing by increasing blood flow.
* Builds awareness of areas you didn’t realize were tight or strained.
* Supports emotional release from injuries or stored experiences.
* Encourages deep rest by activating the parasympathetic nervous system.
Clients often say, “I didn’t even know how much tension I was holding until you touched that area.” That awareness is the beginning of healing.
Common Pain Messages After 50
* Low back pain: May reflect posture, weak core muscles, or feeling “unsupported.”
* Neck and shoulder tension: Often linked to stress or carrying too many responsibilities.
* Hip stiffness: Can stem from arthritis, past injuries, or emotional holding.
* Headaches: May be triggered by muscle tension, dehydration, or poor sleep.
Start tuning in to your body’s messages by:
* Breathing into the pain. Place a hand on the area and take slow, deep breaths.
* Journaling symptoms. Track when pain occurs and what helps, it often reveals patterns.
* Moving gently. Walking, stretching, or yoga encourages circulation and awareness.
* Practicing relaxation. Meditation or mindful breathing reduces sensitivity to pain.
The most important shift is moving from, “How do I get rid of this pain?” to, “What is this pain trying to tell me?” That simple change creates compassion and curiosity. Pain becomes less of a burden and more of a guide toward balance and healing.
You only get one body. Treat it like a trusted friend—listen, care, and respond with kindness. Pain is not here to defeat you; it’s here to guide you back toward health and wholeness. Massage therapy, mindfulness, and self-awareness give you the tools to listen more deeply and live more fully.
If you are interested in a therapeutic massage, wellness education, facials, or acupuncture, please call me at Empty Cup Wellness for an appointment: 520-639-6987. My website is: emptycupwellness.com and I’m located at 10132 N. Oracle Rd., Ste. 160, Tucson, AZ 85704, in the business park just behind the Fairfield Inn.
Handling Holiday Stress
Dr. Rose Bricker
Can you believe it’s time for the holidays again? The holiday season always comes with some level of stress. Sometimes we are able to manage it, but sometimes it becomes overwhelming. What are the common stressors specific to the season? There is the stress of being over scheduled, visits from out–of–town family, traveling out of town to see our families, expectations from the family and friends, and sometimes, the stress of being alone during the holidays. That’s a lot of stress! How you start your day matters. Here are six (science–based) ways that you can reduce your stress and anxiety, start your day with intention, and have a successful day.
Build a Morning Routine
1. Set the Tone for the Day: Get up and start the day! Laying in bed only works against you. Don’t touch the phone for at least 30 minutes. Give yourself the first 15 minutes to set the direction of the day. What you say to yourself in the first few minutes of waking up makes all the difference! You can choose to start with a negative statement or you can choose a positive statement. Our brain is always listening to what we think and say, so if you want a good day, make it a positive statement such as, “Today, I’m going to have a great day.” “I am strong and resilient.” “I choose joy today.” Talk to yourself, direct your mind to the positive. Just three statements is all it takes. It matters!
2. Smile: Just smiling for a few seconds tricks your body into releasing dopamine and serotonin. These are the happy chemicals! You will start the day feeling better.
3. State Your Intention: Make a statement about what you want for your day. Do you want to be more kind, understanding, less judgmental, more compassionate? If so, make a statement to yourself with the intention of following through. “I will treat others with compassion.”
4. Hydrate: Our brains and bodies need water after hours of not being hydrated. Drinking a full cup of room temperature water is important to start the brain working again. Avoid caffeinated beverages for the first hour if you can. The brain and the body need water to think clearly, not caffeine.
5. Deep Breathe: Often, our first thoughts are about the demands of the day. This can set up stress. It’s important to encourage your nervous system to relax. Take a deep breath for 4 seconds, hold for 2 seconds, and exhale for 6 seconds. Repeat this 10 times. This allows you to start the day from a calm place.
6. Express Your Gratitude: Every morning, list three things that bring you joy, peace, or a grateful heart. The more you acknowledge the positives in your life, the more you’re training your brain to see the positive. Don’t miss the good things that are happening.
Stress, anxiety, and loneliness can happen daily, not just at the holidays. If you would like more information on how to deal with these issues, please call me, Dr. Rose Bricker, for a 30-minute complimentary meet and greet appointment at 520-820-4079. I am now offering home sessions. Please call if you have any questions.