Stress and Anxiety

Holiday season is a supposed to filled with joy, peace, warmth and gratitude but that isn't always the case.   Often around this time people experience an increase in anxiety and stress.  This could be due to  difficult family visits, money worries, work demands or simply not enough rest from overbooked schedules.  If you are feeling the burden of the holidays take some time to reduce your stress and ease anxiety.

• Maintain your health and fitness regime.  If the gym or walking 3 times a week has been part of your schedule keep it up.  If you don't have a regular exercise plan there is no need to wait until January 1st to start incorporating exercise into your daily life.  Instead of meeting co-workers for cocktails head up to the mountain for a night of snowshoeing.  
• Avoid grabbing quick snacks and eating more processed, refined foods as they can exacerbate anxiety.  Instead take time to prepare a meal and enjoy it making sure to include high quality protein, whole grains and a variety of fresh vegetables which will help to calm nerves and ease the mind.  Even better invite friends over for a simple potluck so there is less prep, less stress and more time for fun and relaxation.
• De-stress with an acupuncture session to help rejuvenate your body and mind.  Acupuncture can help you reach a deep state of relaxation to calm the nerves, quiet the mind as well as regain clarity and focus.  Auricular or ear acupuncture has also been shown to be effective in reducing preoperative anxiety.  Although the setting is different the same type of protocol could be used for other anxiety inducing situations.
•  Incorporate calming activities such as yoga, walking meditation and deep breathing. 
•  Try herbal teas or supplements for calming the nerves.  Valerian, passionflower, chamomile and even green tea all have calming properties.  I also recommend ling zhi tea and Bach Flower Remedies.  

Using TCM to Treat Anxiety

Anxiety can be a normal reaction to stress which helps people cope with isolated situations such as an exam, new job or activity, however according to the National Institute of Mental Health there are roughly 40 million American adults over the age of 18 that have an anxiety disorder in any given year.  This means approximately 18% of the adult population suffers from some type of anxiety disorder whether it be post traumatic stress disorder, generalized anxiety, obsessive compulsive disorder, panic disorder or phobias.

Pharmaceuticals and psychotherapy are mainstream treatments for anxiety however some people look to more natural therapies for treating anxiety conditions.   A recent study confirmed there are natural therapies that are effective.  Some specific herbs such as passionflower and kava along with nutritional supplements have shown positive effects for anxiety or anxiety related disorders.

Herbs such as passionflower are different than the herbs used in traditional Chinese medicine. In TCM herbal prescriptions are created based on symptom analysis and the resulting diagnosis.  Herbs are combined to maximize the efficacy and minimize side-effects and toxicity.  There are some common herbs used in prescriptions based on which organ systems are involved.  According to Chinese medicine theory anxiety is primarily related to imbalances in the Heart, Kidney and Lung organ systems.  Herbs such as, dan shen (salvia), hu po (amber), he huan pi (mimosa tree bark), fu xiao mai (wheat), long yan rou (dragon eye flesh fruit), fu ling pi or fu shen (poria fungus skin or around root), wu wei zi (schizandra fruit) and lian zi (lotus seed) are frequently used in formulas used to treat anxiety.  As mentioned previously they are usually taken in combination with other herbs according to the individual's diagnosis.

Acupuncture is also very effective for treating anxiety often people coming in for other conditions will report they feel calmer, more centred and able to cope with stressful situations better.  Acupuncture treatment like Chinese herbal medicine is based on an individual's diagnosis and a point prescription will be formulated accordingly.  There have been some studies that show both body and ear acupuncture have some benefit for reducing anxiety symptoms.

Other alternative treatments such as Reiki, massage, music and binaural sound have also shown to be effective therapies for anxiety.  As with any condition it is recommended to consult your healthcare practitioner to assess which therapy will be most beneficial for your condition

Meditation & Health

In Traditional Chinese medicine theory regulating emotions is an important part of health. Certain conditions can lead to emotional changes just as easily as emotions can cause illness. One way to be aware of emotions without letting them get out of control is through meditation.

The many types of meditation use specific postures, focused attention possibly on breath, mantra or movement. Meditation is used for relaxation, mental calmness, psychological balance and overall wellbeing. Previous studies have shown the longer someone has been meditating the greater the effect is on the brain.  A new study has shown there can be changes with as little as 11 hours of meditating using a Chinese meditation technique.

A recent study of meditators found a shift in their brain activity from the stress-prone right frontal cortex to the left which is calmer thereby helping to reduce anxiety, stress and depression. They also found there is decreased activity in the amygdala which processes fear. Researchers monitored brain activity through MRI technology and found increased alpha waves as well as activation of the autonomic nervous system which regulates bodily functions we don't have control over such as digestion and blood pressure. Often these systems are compromised by stress which can result in disease therefore managing stress through meditation or meditative activities such as Tai Chi, Qi Gong or Yoga can have numerous health benefits.