August 23rd, 2012 | Posted in 3 Various Specific Problems, Emotions+Stress
Stress and Acupuncture
Although there are many forms of stress, we naturally carry ourselves in a different way when stressed. The back, neck and shoulders all have a role to play in the level of stress manifesting in a physical way. The shoulders are more elevated, the neck becomes a little stiffer, as does what appears to be the entire back. It seems that the musculature just won’t relax, or it is short lived when we do do something about it. Why is that? Well, the body adapts to stress to almost quite literally ‘carry the burden’ so to speak.
Chronic stress over-activates the sympathetic nervous system and causes pain and tension along the spinal cord up into the neck and shoulder areas. This constriction prevents the free-flow of what we call ‘qi’ in Chinese medicine. Our muscles tighten and this causes our Qi (pronounced chee) to get stuck.
Qi is energy – the energy of life. This energy flows through our body. It’s Qi (energy) that mobilizes our arms and legs to move, our stomach to digest food, our heart to pump and blood to flow. Without Qi, we’re dead, lifeless.
When we get tense, the Qi flowing through our body and organs gets stuck. The stuck Qi builds up, like a pressure cooker, and eventually needs an escape valve:
- We might get angry and have outbursts.
- When Qi in the stomach gets stuck, we have digestive problems, like acid regurgitation, or heartburn. (Qi gets stuck, and can’t flow down, so it goes upward and escapes out the mouth.)
- Some people get bowel problems, like IBS (Irritable Bowel Syndrome) because this stuck Qi cannot move food through the intestines properly.
- Did you ever get angry and feel Qi rising to your head (maybe you got warm or red in the face)? This happens because the stuck Qi building up has to be released. It goes up to the head, and can cause migraine or tension headaches, and high blood pressure.
How does acupuncture treat stress-related health conditions? Acupuncture effectively treats stress disorders by unblocking stuck Qi thus allowing it to flow properly throughout the body. For example, headaches or high blood pressure might be treated with acupuncture points in the feet or ankles to pull the excess qi down to the feet, therefore stopping the problem.
The acupuncturist will ask questions about the particular problem (e.g.. headache, neck and shoulder tension, if there is heartburn or high blood pressure etc.). S/he will then ask general questions about all systems in the body and emotions to determine a constitutional pattern to explain why this patient developed the condition. Then the acupuncturist will decide on a treatment plan, including lifestyle modifications to treat the condition. The acupuncture points chosen will include local and/or distal points together with empirical (known to be effective in treating the complaint) points and points to move the stuck Qi. We feel more relaxed and food is digested smoothly and moves through the bowels properly. As our tension is relieved, so are the headaches. Instead of being so tense and angry, we remain calm and our blood pressure and our tempers stay even.
Stress and Tension are part of modern day life and occur in all areas of our daily lives ~ at home, at work and socially. We all experience stress at some stage as we try to adjust to our continually changing environment. We all need a certain amount of stress to help us respond to the various challenges of every day life. We all respond differently to different situations and what is distressing for one person may be a joy to another. Positive stress can be viewed as an exciting or challenging situation which the person thrives on.
Stress cannot be avoided but it can be managed. Although we cannot eliminate stress, we can learn how to recognise and cope with it more effectively.
Stress is not always harmful but it can pose a threat to our physical and mental well being when it is allowed to build up unchecked. It can have a major effect on ability, performance, confidence, energy levels and quality of life. We get worn out, on edge and can’t reason things out or control our feelings as we usually would.
Tension and anxiety are natural reactions to anything that threatens to upset our safety, well-being and happiness. Accidents, violence, financial troubles, problems at work, family disputes, relationships, etc. can all provoke anxiety and tension. Sometimes we become tense and anxious when no real danger exists.
We get worn out, on edge and can’t reason things out or control our feelings, as we usually would. When this happens we need to do something about it to stop it spiralling and damaging our health, whether that is physical, mental, emotional or spiritual.
Stress can have a devastating effect on physical health. Stress speeds up and disrupts the entire physiological system, most notably shifting the sympathetic portion of the ANS into overdrive and inundating the bloodstream with stress hormones that cause dramatic changes in the body—such as accelerated breathing and pulse rate and increased blood pressure. When this so-called ‘fight or flight’ response persists day after day, week after week, even year after year, it can take a staggering toll on well-being.
Prolonged/Chronic stress or tension can provoke physical and/or emotional problems such as:-
- making us more susceptible to heart disease,
- high blood pressure,
- stroke
- perhaps, even cancer
- fatigue,
- insomnia,
- low libido,
- a weakened immune response
- serious health risks such as depression, anxiety,
- tense muscles, soreness in neck, shoulders and back,
- headache,
- upset stomach, ulcers,
- lack of interest and ability to concentrate
- increased irritability
- abuse of alcohol, tobacco, drugs
Acupuncture and Massage can greatly help with the physical and emotional symptoms of stress─ relieving tight muscles; strengthening the immune system; promoting relaxation, good sleep and a calmer outlook on life.
General Advice
If you are experiencing stress symptoms you need to reduce the stress in your life. Don’t let your tensions and anxieties take over. You must learn to live with them and master them. Stress is our internal response to outside stimuli. By modifying the way we respond and react to external triggers and the way we live, we can make a great impact in improving health and in our resistance to stress.
In addition to acupuncture treatment, here are things you can do change your response and eliminate stress.
- Walking is a great way to move Qi, so it doesn’t get stuck. Sometimes while you’re walking you’ll see a new way to solve the problem. Somehow in the flesh air things don’t seem so bad, and you relax.
- Breathing: When life gets overwhelming, take a deep breath, and then slowly release it. Watch the breath, as it comes in and as it goes out
- Meditation requires you to focus on something other than your problems, like your breath, relaxing music or guided imagery. In doing so, You get your mind off your troubles, and when you come back they just don’t seem so bad. People with regular meditation practices consistently report that they are Calmer and less reactive to stress triggers.
- Do one thing at a time. Resist multi-tasking. Trying to do to many things simultaneously inherently causes, tension. Prioritize, and then calmly and efficiently work down the list, one by one.
- Shorten the list. When you’re overwhelmed because of too many to-dos, cross some off the list. Deadlines can be postponed, and some things will just have to wait.
- Self Awareness
- identify areas of your life which cause you stress. Don’t ignore them.
- observe how your body responds to stress
- avoid, eliminate or reduce your exposure to these sources of stress
- know and accept your strengths and weaknesses
- try to change the source of stress or your reaction to it.
- Physical Fitness
- Exercise regularly
- Take ‘time out’ for yourself
- Get enough sleep
- Get regular check ups with your doctor.
- Diet
- Eat a well balanced, nutritious diet with not too much salt, sugar, etc.
- Maintain a healthy weight
- Avoid stimulants ~ nicotine, excessive caffeine, drugs, alcohol, etc.
- Learn and practise
- Deep Breathing
- Relaxation Techniques
Other Ways to Help Relieve Stress Stress may be regarded as a physical and/or emotional response to the demands being made on us. Our responses is determined by our ability to cope with such pressures.
- Discuss problems with friends. Don’t bottle it up. Confide your worry to someone you trust. Don’t gossip about it – this may only intensify it. Talking things over helps relieve strain, enables you to see your worry in a clearer light and often helps you to see what you can do about it.
- Escape for a while. Lose yourself in a book or film, sport or a change of scene. Making yourself ‘stand there and suffer’ is a form of self-punishment and is unlikely to solve any problems. It is perfectly realistic and healthy to escape for long enough to recover breath and balance.
- Work off your anger. While lashing out in anger may give you a temporary sense of righteousness or even of power, anger generally leaves you feeling or looking rather foolish. If you feel like lashing out at someone who has provoked you, try to curb the impulse. Instead try to do something constructive with the pent up energy – gardening, sport, going for a walk, etc.
- Give in occasionally. By all means stand your ground on what you know is right but do so calmly and always allow for the possibility that you could be wrong. Even if you are right, there is nothing wrong with giving in occasionally. If you yield, you’ll usually find that others will do so too.
- Do something for someone else. This will help you forget your own worries and, even better, will give you a warm and comforting feeling of having done something positive.
- Take one thing at a time. Take the most urgent tasks and pitch into them, one at a time, forgetting the rest for the time being. If you feel you cannot tackle things in this way, reflect are you sure that you are not over-estimating the importance of some of the things you have to do.
- Don’t be a perfectionistand don’t set yourself impossible targets. We cannot be good at everything so put your effort into those things you do do well and give yourself a pat on the back for achieving them. Take time to acknowledge your successes, things you have achieved, even the small, daily things you know you have done well. Don’t set yourself impossible targets for everything you attempt. Expect to do some things less well than others.
- Accept failure and disappointment as a normal part of being human.
- Don’t compare yourself to others. Comparison to others is futile. You are not them, they are not you. Their talents and circumstances are different to yours. Constant comparison to others can be very debilitating and eventually will lead to feelings of failure. Instead of comparing yourself to others, recognise and applaud your personal strengths and qualities and do your best from who you are.
- Forgive yourself for ‘off’ days!
- Don’t be too critical. Everyone has unique virtues and shortcomings. Instead of being critical of others, search out their good points and help to develop those. Look for their virtues. This will also help you to gain a better understanding of yourself. When you are under emotional tension, you may feel that you have to be first and so you edge the other person out – even if the goal is as trivial as getting ahead on the road. Competition is contagious but so is co-operation.
- Make an effort in social situations. Many of us feel that we are being inadequate, excluded, slighted or neglected when in the company of others, especially when meeting a new group of people. Instead of shrinking away and withdrawing, occasionally try making the opening move yourself, rather than waiting to be introduced or drawn into conversation.
- Plan your recreation. Recreation is essential for sound physical and mental health. If you find it hard to relax, all the more reason to have a planned routine of recreation. Creating a routine, even if difficult at first and precisely because it is difficult, is all the more necessary. Setting a definite routine of recreation helps avoid stress. While recreating it is important to forget all about your work and obligations. You will return to your responsibilities with renewed enthusiasm, drive and initiative.
See further article in ‘Emotions’.
