Flight #6 - Exploring the Link Between Mental and Physical Health

Welcome to The Flight Shrink podcast! I'm Dr. Kevin Heacock.

Just a little housekeeping before we get to today’s post.  I realized soon after publishing the last newsletter about The Impact of Depression on Pilots that I said there were 9 main symptoms of depression, but that I only told you the 8 that made up SIGECAPS:  Sleep, Interest, Guilt, Energy, Concentration, Appetite, Psychomotor, and Suicide.  The ninth is of course the depressed mood itself.  So sorry about that, but I wanted to make sure you knew all 9 symptoms of depression.  So I just wanted to clear that up before moving on to today’s post.

So now that that’s cleared up, today, we're delving into a topic that often goes unnoticed – the intricate relationship between mental and physical health.

Pilots understand the importance of both mental and physical well-being.  Many of the most successful pilots incorporate a regular exercise routine of cardio and strength with a healthy diet into their daily routines.  And many good pilots organize their lives so as to reduce mental stress so they can stay focused on the task at hand.

But did you know that these two aspects, mental and physical health, are closely intertwined? The mind-body connection is a powerful force that can significantly impact your overall health and performance, both in and out of the cockpit.

The mind-body connection refers to the intricate interplay between our mental and physical states. Our thoughts and emotions can affect our bodies.  Just think about getting butterflies in your stomach when you’re nervous, or a headache when you’re stressed, or heartburn when you’re agitated.   And it goes the other way too.  Our physical health can influence our mental state.  Like having a poor night’s sleep can slow down our cognition, or eating a heavy meal can make us feel sluggish, or having chronic pain can lead to depression.  This connection is particularly evident in aviation, where the demands of the job can place significant stress on both the mind and body.

This mind-body connection can often cause a spiraling effect.  A poor night sleep can lead to not wanting to make difficult decisions.  So rather than plan a healthy meal we get a fast food option.  This makes us feel sluggish, so we postpone some work we need to do.  This can lead to anxiety about when we’ll get it done making it difficult to sleep because we can’t stop thinking about the work we have to do.  And so-on and so-on in a downward spiral.

But we can use this mind-body connection to our advantage as well.  Just as it can spiral down when we’re not managing our mental and physical health well, it can spiral up when we practice healthy lifestyles.  We practice good sleep hygiene and sleep in a dark quiet room while maintaining a regular bed-times and wake-times getting us a good night’s sleep.  We have a healthy breakfast that gives us energy for the day.  We keep our work day organized so we stay on task and get work done on time.  We get some exercise in to keep our body healthy and active so when it’s time for bed, we have another good night’s sleep.  And so-on and so-on in an upward spiral.

But we can’t always control how much stress we’re going to have.  And stress can be one of the primary links between mental and physical health. The stress response, often referred to as the "fight or flight" response, triggers a cascade of physiological changes in the body. This response is important and is good because it can be essential for survival. For instance, in a life threatening situation the body can get a burst of energy or strength. The heart rate may go up. Vision can become super focused like tunnel vision. And all of these responses are normal in a situation like that. They are the body’s response to adapt to the situation and keep us alive. And these types of responses are not within our cognitive control. They occur automatically and quickly as a way to maintain our survival.

Unfortunately, many of these responses can be triggered in non-life threatening, but otherwise stressful situations.  We may feel keyed up, on edge, restless, and hypervigilant, with an exaggerated startle response.  While these stress responses can be beneficial in a dangerous environment, we become more concerned when they continue for an extended period or occur without significant stress.

Chronic stress can come from many situations:  a chaotic, unpredictable, or physically dangerous household, constantly being overtasked at work, taking on too many responsibilities ourselves.  These types of situations can kick off that downward spiral if we don’t have skills in place to maintain an upward trajectory, or at least stay straight-and-level.  And this is how chronic stress can lead to a range of health issues, including cardiovascular problems, compromised immune function, and mental health disorders such as anxiety and depression.

Imagine a pilot preparing for a challenging flight. The mental stress of managing complex tasks, potential weather disruptions, and passenger safety can activate the body's stress response.  Sure for a single flight this may not be too difficult to manage.  But if the pilot isn’t maintaining good mental and physical health, then, over time, repeated stressors like this can take a toll on the body, impacting overall health and potentially leading to burnout.

Physical health can influence mental well-being. Regular exercise, a balanced diet, and adequate sleep contribute to mood regulation. Engaging in physical activity can reduce stress and anxiety while promoting mental clarity.  It doesn’t need to be training for a marathon, it can be a 30 minute walk, or a yoga class, or a simple stretching routine. For pilots, maintaining physical fitness isn't just about meeting regulatory requirements – it's about ensuring you're mentally prepared for the challenges of flight. A healthy body supports cognitive function, decision-making abilities, and resilience in the face of stress.

Similarly, mental health can influence physical well-being.  For instance, the practice of mindfulness, which involves being fully present in the moment without judgment, can bridge the gap between mental and physical health. Mindfulness techniques have been shown to reduce stress, improve mood, and enhance overall well-being.

Implementing mindfulness practices can be especially beneficial for aviators. Just as you perform pre-flight checklists to ensure aircraft safety, mindfulness routines can prepare your mind and body for the demands of flying. Whether it's deep breathing exercises, meditation, or grounding techniques, incorporating mindfulness into your routine can bolster mental resilience and enhance performance.

I will talk much more about mindfulness in a future post, but if you’re interested in starting a mindfulness practice, a good place to start is with a meditation app.  Personally, I use the Waking Up app and listen to a 20 minute guided meditation most days before work.  I wish I did it every day, but life happens and so when I miss a day or two…or more…I just begin again the next day.  While I think a mindfulness practice like this is really helpful, the goal really is to be mindful through out the day as well.  And so I try to keep the idea of mindfulness in mind during many of my daily activities.

Recognizing the intimate connection between mental and physical health is essential for pilots aiming to thrive in their careers. And as you can see, adopting a healthy lifestyle that integrates strategies for both mental and physical well-being can lead to improved performance, better decision-making, and enhanced quality of life.

That’s it for today’s post Exploring the Link Between Mental and Physical Health.  Stay tuned to The Flight Shrink for more insightful posts on mental health topics tailored to the needs of pilots.

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I'm Dr. Kevin Heacock, The Flight Shrink... Keep on flyin'!