Navigating Family Health and Mental Well-Being: Insights from Inside Out 2
‘Hello, I’m anxiety! Where can I put my stuff?’
Sound familiar?
While this might be the greeting from Anxiety in the animated world of Inside Out 2, this one line summaries the sometimes unexpected appearance of anxiety into our family dynamics. As parents, how do we deal with this sometimes uninvited visitor?
For those unfamiliar with the Pixar film, let’s pause and recap.
The sequel to Inside Out, this family film delves deeper into the complexities of our emotions. And a new emotion appeared: anxiety.
The opening scenes depict emotions working together in harmony, each with their roles. Then our characters are joulted from their predictable rhythm with the alarm of a “puberty” button blaring on the emotions control panel.
Now we have a new emotion - anxiety.
It's a reflection of real-life struggles many families face, highlighting the prevalence of anxiety disorders - which affects 1 in 4 people.
Women are particularly susceptible, and unfortunately, only a quarter of those affected receive the treatment they need.
Hormones in the House: A Unique Family Challenge
Our homes can be emotional melting pots, especially when multiple family members undergo significant hormonal and brain changes simultaneously. For example, teenagers and mothers experiencing hormonal shifts and brain remodelling at the same time can create a volatile environment.
Add to the mix adults possibly at the peak of their careers – juggling numerous responsibilities and pressures – cortisol is also wreaking havoc.
In our system we see an increase in adrenaline (body), noradrenaline (mind), and glutamate. These are exhausting on the nervous system and drive us towards sympathetic dominance.
Along with these there is a decrease in GABA –dopamine and serotonin – which further exacerbates stress, disrupts mood regulation, impairs relaxation, and diminishes overall well-being.
Recognising the Symptoms
Anxiety manifests in various ways, including:
Physical symptoms: Chest tightness, disturbed sleep, exhaustion, headaches, palpitations, and shaking.
Emotional and psychological symptoms: Irritability, panic, shortness of breath, stress, and worry.
The level at which our breath is patterned significantly affects our body's pH levels, influencing gene transcription through epigenetic mechanisms. This connection between physiology and psychology underscores the importance of managing physical health to support mental well-being.
What Can We Do as a Family?
1. Shift the Paradigm
Feelings are not inherently bad, and each emotion has its value and purpose. Embracing this perspective helps reduce the stigma around anxiety and other mental health issues.
2. Redefine Anxiety
Instead of viewing anxiety as purely negative, recognise it as a forward-planning emotion with good intentions. This shift in perspective can help manage anxiety more effectively.
3. Interoception
Interoception refers to our ability to sense and understand internal bodily signals. When we experience feelings and emotions, they come from a stimulus response.
The next step is our response, whether it's a thought or an action. If we get hooked by that feeling, it can lead to actions that take us away from meaningful activity. By improving interoception, we can better recognise and allow the feeling to be present without letting it dictate our actions. This helps us shorten the gap between feeling and making a conscious choice about our response.
4. Focus on physiology to influence psychology
Movement: Regular physical activity is essential. It helps in balancing neurotransmitters, reducing stress, and improving mood.
Breathing patterns: Correct breathing techniques can significantly impact mental health. Encourage practices like deep breathing exercises or mindfulness to help regulate the body's response to stress.
Your action plan for the next month
To help navigate this new world, pick an action to focus on for the next month
When the kids are doing their sports practice, pack your runners and go for a stroll.
Be each other's accountability partners, talk about your plans out loud and make a habit of checking in on results.
Return to body by playing easy movement games to break up sitting periods; hit a balloon around, kicking the soccer ball, going for a stroll after a meal together.
Make winding down to bed a family affair; phones away, lights low, stretching or roller together as you do your activity together.
Box Breathing or “Puffer fish” or extended exhale and cuddle before bed.
By taking these steps, families can better navigate the challenges of anxiety and create a healthier, more supportive environment. Inside Out 2 beautifully illustrates the importance of understanding and managing our emotions, offering valuable lessons that resonate with real-life experiences. Embracing these insights and applying them within the family can lead to significant improvements in both mental and physical well-being.
Seek Professional Help When Needed
Don't hesitate to reach out for professional support. Therapists, counsellors, and support groups can provide valuable assistance in managing mental health conditions.