ARTICLE

The Importance of Mental Health and How It Affects the Body

6-min read

Updated on 2026-6-18

Author: AIA Content Editorial Team

Young Asian couple in gym clothes giving each other a high five

Taking care of your mental health does not have to be a solo effort. (Credit: AIA)

In 2020, AIA published a study called "Healthier Together" which conducted surveys and interviews with experts across the Asia-Pacific region ¹. This is what the findings revealed: people saw caring for their mental health as vital to achieving good physical health.

The study identified eight ingredients that impact people the most in leading Healthier, Longer, and Better Lives. When AIA asked survey respondents to identify the most critical of the eight, the top answer across all markets was having an optimistic outlook. Optimism was defined as looking for the positive things in everyday situations and finding joy and gratitude in what you have now.

While a positive mindset includes not letting the negativity of the past affect your future, it does not mean forcing a smile in difficult situations and ignoring what is going on. Instead, you must learn how to manage your emotions effectively for better mental health.

Stress Response

Woman looking at her smartphone while on a train

Stressed out by commuting? After stepping off the train, breathe in, tense your body, hold for 10 seconds, and then slowly breathe out. (Credit: Getty Images)

One step you can take towards building an optimistic outlook is setting aside time to examine your stress response cycle. Dr. Emily Nagoski and Dr. Amelia Nagoski – twin sisters who co-authored "Burnout: The Secret to Unlocking the Stress Cycle"– describe stress as a "tunnel." In this tunnel, you must work through uncomfortable feelings to make it out to the other end ².

Stress is not necessarily bad for you. The Drs. Nagoski point out that the problem is getting stuck in the middle (of the stress tunnel), or "never having an opportunity to take your body through the cycle."

For the Nagoskis, it's essential to know the difference between your stressors (the things that cause your stress) and stress itself – the physiological reaction that occurs in your body in response to any perceived threat.

If commuting is an unpleasant experience, your entire body may go into stress mode – from your digestion to your immune system – as you prepare to board a train or bus. You feel relief once you get off because the stressor (in this case, the commute) is gone.

But eliminating the stressor does not really take care of your body in the long term. After all, you will commute again and put your body through the same conditions. So, you'll need to know how to tend to your physiological health because, ultimately, you can't avoid stress altogether.

You may consider trying the following techniques:

1. Muscle Relaxation

How to practise: Take a breath in and intentionally tense your whole body (including shoulders, arms, and legs). Hold for about 10 seconds, then slowly relax as you exhale deeply.
Why it helps: Moving from muscle tension to relaxation can signal to the brain that "the immediate sense of threat has passed".

2. Abdominal Breathing

How to practise: Breathe through your diaphragm so that the air goes into your abdomen, and slow your breathing rhythm intentionally.
Why it helps: Deep breathing can directly influence physiological and emotional responses, helping you relax and move through the "stress tunnel."

Physical Symptoms of Stress

Listen to your body, which will tell you when it needs tending. When you find yourself overwhelmed, your body produces higher-than-normal levels of stress hormones like cortisol and adrenaline. These hormones push you to power through difficult situations but can also cause problems for your body when you're faced with unrelenting stress.

You'll notice the following physical manifestations in stressful situations:

Headaches
Neck and shoulder pain
Back pain
Upset stomach
Lump in the throat
Heavy chest
Tight muscles
Lack of sleep
Fatigue

Some people may develop a cold, experience skin rashes, or have bowel problems when they are under too much stress. Stress may even trigger asthma attacks and increase the risk of hypertension, heart attack, or stroke.

Talk to your doctor or a mental health professional if you're experiencing these physical symptoms. While they may be related to the state of your mental wellness, it is possible that they can also be symptoms of another underlying health condition.

Chronic stress can damage your respiratory, cardiovascular, gastrointestinal, and nervous reproductive systems. If you are at high risk for stroke, diabetes, or heart disease, having medical protection insurance can help alleviate your stress about the future.

How to Support Your Mental Health

Taking care of your physical health is always great news for your mental health. Here are three concrete steps you can take today.

1. Make time to exercise

Young man jumping against clear blue sky

Exercise has always been known as an immune system and mental health booster. (Credit: Getty Images)

Working out doesn't have to be intense. Walking, swimming, dancing, or any other activity that improves your heart rate can help reduce anxiety and other stress-related emotions. You can exercise as little as 30 minutes a day, three to four times a week.

Neuroscientists say a single workout lifts the mood because it immediately increases neurotransmitters like dopamine, serotonin, and noradrenaline, also known as happy chemicals.

2. Get Seven Hours of Sleep

Sleep helps the body recover and recharge. If you are unable to sleep well, you may feel sluggish both physically and mentally. You may find it challenging to focus, become forgetful, and get easily irritated. In addition, insufficient sleep leads to an increased production of cortisol – a hormone that keeps your body in a state of stress.

When you are constantly deprived of rest, the ensuing high-stress levels can lead to anxiety and other mood disorders. If you have been diagnosed with depression or mental health issues, lack of sleep may worsen your symptoms.

Talk to a doctor or mental health professional to help you figure out what's causing your lack of sleep. In the meantime, having a bedtime routine can help your body prepare for sleep, training your mind to know when it is time to relax.

3. Engage with people who make you feel comfortable

Sharing a healthy diet with other people keeps your blood sugar steady and puts you in a good mood. (Credit: Getty Images)

Find the person with whom you can have meaningful and judgment-free conversations. The chance to reflect on your day with a supportive companion can help with burnout, relieve stress, and build your resilience.

It doesn't have to be a one-on-one conversation. Having lunch or dinner regularly with family and friends allows you to connect. Talking and listening will help you slow down, take your mind off stressful matters, and reap the benefits of community and social interaction.

Having a positive mindset is tough when you're under a lot of stress. Most of the time, you can probably manage to push away negative thoughts and sort out your emotions after taking a break. However, when your thoughts turn despondent, even in the absence of your stressors, this may sometimes lead to serious issues for your mental health.

When these kinds of feelings take hold of you, so much so that you cannot sleep, find your appetite affected, or are constantly tired, consult a doctor or mental health professional.

Mental Health FAQ

Mental health is closely connected to bodily function. When you feel overwhelmed or when stress persists, your body may produce higher-than-normal levels of stress hormones (such as cortisol and adrenaline), which can lead to a range of physical symptoms.

Common warning signs include:

Muscles and nervous system: headaches, shoulder/neck pain, back pain, muscle tension
Digestive and respiratory system: stomach discomfort, indigestion, sore throat, chest tightness, and in some cases, asthma triggers
Sleep and immunity: lack of sleep, long-term fatigue, more frequent colds, or skin rashes

Ignoring these signals over time may gradually increase the risk of high blood pressure, heart disease, and stroke. If you notice these symptoms, seek professional medical advice, as they may be linked to mental health or to other underlying health conditions.

Recognizing that you need support is often the first step toward improving well-being. If symptoms such as low mood, loss of interest in most activities, insomnia, or poor appetite persist for more than two weeks, it is advisable to seek a professional assessment.

Recommended actions include:

Get a professional evaluation: consult a qualified doctor, clinical psychologist, counselor, or psychiatrist for a comprehensive assessment and appropriate support
Consider different treatment approaches: mental health professionals may use cognitive behavioral therapy, relaxation techniques (e.g., abdominal breathing), or medication to help relieve symptoms and improve self-regulation
Use community resources: reach out to counseling services, social workers, or community mental health centers for guidance and support

Mental health challenges can improve with appropriate treatment. Speaking up and seeking support are key factors in recovery.

Planning your protection early may help ease the psychological stress of future health challenges. In general, suitable medical protection plans may provide financial support when professional consultation is needed, which can reduce worry and support stress management.

Key points include:

Coverage scope: Some medical protection insurance plans or voluntary health insurance schemes may provide reimbursement (subject to policy terms) for inpatient treatment or certain professional consultations
Reducing financial burden: having protection can help people focus on recovery when facing conditions such as cancer, or other long-term diseases, rather than worrying about medical expenses
What to do next: because coverage and limits vary by plan, consult a professional advisor or review policy documents to confirm whether psychiatric-related treatment is covered and to identify the most suitable protection combination

^{Important Note:}

^{The information above is for general reference only and does not constitute medical, diagnostic, or professional advice, nor should it replace such advice. Before making any decisions related to the topics above, you should seek independent professional advice from an appropriately qualified medical professional (such as a doctor). Treatment may vary based on individual circumstances. If you have any questions, consult your doctor. If needed, seek medical advice as soon as possible—do not ignore or delay medical consultation or treatment. The company is not responsible for any loss or damage arising directly or indirectly from the use, misuse, understanding, or application of any information above. This article is copyrighted by AIA. Without AIA's written consent, it must not be copied or reproduced. You may not copy or store the content on any other website or content platform. AIA does not guarantee the accuracy or completeness of the information in this article and will not be liable for any content, services, and/or products referenced herein. In the case of infringement and/or legal issues, AIA reserves the right to pursue liability and compensation.}

AIA. AIA Healthier Together Study and Survey. [online] Available at <https://www.aia.com/en/healthy-living/healthiertogether.html> [Accessed 26 January 2026]
World Health Organization. April 29, 2020 Doing What Matters in Times of Stress: An Illustrated Guide. [online] Available at: <https://www.who.int/publications/i/item/9789240003927> [Accessed 26 January 2026]
TED. June 14, 2021. The cure for burnout [online] Available at:<https://www.ted.com/talks/emily_nagoski_and_amelia_nagoski_the_cure_for_burnout_hint_it_isn_t_self_care> [Accessed 26 January 2026]
TED. November 2017. The brain-changing benefits of exercise. [online] Available at:<https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise> [Accessed 26 January 2026]
American Psychological Association. November 1, 2018. Stress effects on the body. [online] Available at: <https://www.apa.org/topics/stress/body> [Accessed 26 January 2026]
Journal of Affective Disorders. March 15, 2019. Examining a training effect on the state anxiety response to an acute bout of exercise in low and high anxious individuals. [online] Available at: <https://neurofitlab.ca/mental-health.html> [Accessed 26 January 2026]
Biological Psychology. March 2018. Exercise reduces depression and inflammation but intensity matters. [online] Available at: <https://neurofitlab.ca/mental-health.html> [Accessed 26 January 2026]

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