Wellness Arts Psychology

Let’s be honest—stress often feels like that uninvited relative who crashes at your place eats all your chocolate, and won’t take the hint to leave. In my latest YouTube video, I shared some down-to-earth strategies for managing stress without packing your bags for a permanent holiday in Byron Bay. So, let’s dive into those strategies and explore my Mind-Body Connection Triangle, which is at the heart of understanding our emotional landscape—all while having a laugh!

The Mind-Body Connection Triangle: Navigating the Mental Landscape

At the core of our journey to stress relief is a handy model I use with almost all of my clients because it highlights the interplay between our body physiology, mind filter, and higher brain functions. Let’s break it down:

1. Body physiology

I like to think of my body as the sturdy foundation and structure of a 1970s beach house – charmingly weathered but requiring a little extra maintenance and TLC. It’s the “container of the subconscious,” where our emotional, physical and energetic states are deeply rooted. Imagine it like the submerged part of an iceberg—what’s below the surface massively impacts what we see above the surface. If my sleep, nutrition and exercise are not in check, I behave like that old beach chair that’s seen better days—taking up space and not much use to anyone but the cat!

2. Mind filter (Focus)

The mental filter is the portal to the conscious mind that helps us decide what to pay attention to. I think of it as my trusty coffee filter, sifting through the beans of information I absorb daily to ensure I focus on what aligns with my goals and toss out the useless garbage. Without it, I’d be drowning in distractions, like trying to find my car keys on a crowded beach.

3. Higher Brain Functions 

Here’s where the magic happens! Our inner voice, beliefs, and purpose shape our perceptions and behaviour. This is like an internal GPS, guiding me toward meaningful goals—unless it’s recalculating because I took a wrong turn at the last roundabout!

The States Staircase: Climbing the Emotional Ladder

Now, let’s introduce the emotional states staircase, which we climb and descend every day, moving from low-energy blues to the joyous peaks of positivity:

Blue Zone

Here, you’ll find the pits of sadness, apathy or numbness. My emotions feel stagnant when I’m in this zone, much like laying breathlessly on the shore after a giant wave wipes me out. Energy levels are drained, and motivation is nowhere to be found.

Orange Zone

This is the stage where my body’s revved up—like that moment when I see the price of my favourite coffee has gone up.

Red Zone

Welcome to the peak of negative energy, where anger and rage reside. It’s like being stuck in traffic all the way to Cronulla beach and feeling the urge to yell at the driver who just took my spot.

Higher Zones

As I ascend to the top of the states staircase, I reach acceptance, gratitude, and love, rising to joy and, finally, peace. I feel lighter and more open here—like finally scoring that coveted front-row spot at a Beyonce concert. It’s also where I find joy in creating art or playlists that uplift my spirit, connecting with others, making plans and turning everyday moments into awe and wonder.

Arousal Levels and the Stress Response

Now, let’s link our emotional states to the stress response. During intense distress, breathing and relaxation exercises might not cut it. The body needs to release pent-up energy through strong vigorous movement—be it dance, gym, hiking or a private tantrum—followed by breathwork and grounding practices. Think of it as rebooting your computer when it’s on the fritz—you need a little extra push sometimes!

Practical Interventions by Zone

1. Blue Zone (Low Energy): Here, I focus on rest, hydration, nutrition, and gentle movement, like a calming yoga session or meditative music. It’s like curling up with a good book and a warm blanket on a rainy day or spending time in nature and soaking up the sunshine.

2. Orange Zone (Moderate Stress): When I am revved up, I engage in breathwork, meditation, connecting with loved ones, and sensory activities like massage, sipping coffee or shower by candlelight. This is where I throw on some soothing music and create my own private yoga retreat, turning my room into a zen sanctuary.

3. Red Zone (High Distress): In this zone, I need intense movement and quick sensory grounding, like a splash of icy cold water or deep pressure hugs from my beloved. Sometimes, it means going for a nature walk or a quick dance break—getting my body moving to shake off that frustration, minus the sweaty gym mates!

Final Thoughts on Integration

My Mind-Body Connection Model is a holistic approach to navigating mental and emotional states. It bridges physical practices (bottom-up) with conscious reflection and cognitive reframing (top-down). I can foster a healthier, more adaptable mind-body connection by recognising my body’s natural responses and needs. It’s all about moving fluidly between states and nurturing a balance between resilience and calm—like lounging on the beach without a care in the world, watching the ebb and flow of the waves without trying to control them!

So, if you’re ready to tackle stress without needing to flee to a beachside retreat, check out my full video on YouTube. Remember, it’s less about running away and more about finding your footing right where you are. Happy stress-busting!

Popi Iatrou is the founder of Wellness Arts. Wellness Arts aims to integrate psychology, yoga, dance and art to empower people to heal, grow and flourish. Popi is a Senior Psychologist, yoga and dance teacher and artist who has worked with vulnerable children, youth and families since 1998 in Sydney, Australia. She works in private practice in the south of Sydney with people of all ages. Her personal and professional experience of weaving traditional psychology and creative practices for personal development is the inspiration behind Wellness Arts and it’s creations.