By Tam Handley
As an acupuncturist I see many clients struggling with stress and anxiety. There are different ways for it to manifest such as feelings of overwhelm, worry, problems concentrating, mood swings, irritability, restlessness and problems with sleep. Some people might experience physical symptoms that they don’t realise are connected with their mental state. These might include aches and pains, digestive issues, difficulty breathing, heart palpitations or even tinnitus.
A small amount of stress can be a good thing, but if prolonged it can become chronic and start to cause problems. Long term stress could be caused by financial concerns, relationship issues, illness, bereavement, a traumatic event or a problem at work.
Sleep
Sleep is so important for many aspects of our physical and mental wellbeing and has a large impact on our mental health. Most experts recommend 7-8 hours a night, but quality of sleep is important as well as duration. As well as allowing yourself enough time in bed consistency is crucial. Having a set bed and wake time throughout the week is very beneficial and sticking to this at the weekend will help you to feel fresh on a Monday morning. It is also a good idea to have a wind down time in the evening where you avoid stimulants like alcohol and caffeine, screens and sugar. Reading for an hour is a great way to set yourself up for a restful night. What you do on waking is also important, try to get some natural daylight as soon as you can to set your circadian rhythm, if you’re working from home a walk around the block before you start is really beneficial.
Getting out in nature
There is now plenty of research to show that getting out in nature is good for your mental state as it reduces cortisol, the stress hormone. Can you prioritise a walk on the beach, or in a park even if it is only for 15 minutes? Watching the sunrise or sunset is also great, as is outdoor exercise and having the sun on your face can also help with vitamin D levels, a double win!
Acupressure
If you’re feeling stressed or overwhelmed there are some acupuncture points that can be used at home to help calm your nervous system. To activate them you can either tap or apply pressure with a circular motion for 2-5 minutes.
Yintang
Yintang is one of my favourite points and can be found in between the eyebrows. In times of stress we often hold tension here and applying acupressure can be a very effective way to release it.
Shen men
Shen men is another point that is very effective for releasing stress. Ask your acupuncturist to apply an ear seed which can be kept in for 3 days or simply apply pressure with your finger tips to help regulate your nervous system.
Breathwork and meditation
Breathwork and meditation are now relatively mainstream as there is so much evidence to support their efficacy. If you’re new to practice it could be a good idea to find a local class or use an online app or tool to follow a guided version that resonates with you. Consistency is key once again to see positive benefits, so it can be a good idea to build your practice into your morning or bedtime routine. I often recommend box breathing to clients as a simple but effective way to regulate your nervous system. All you need to do is find a comfortable seat and breath in for a count of four, hold your breath for four, breathe out for four and hold for four then repeat.
I love Stuart Sandeman (Breathpod) for guided breathwork and there are many free videos on his Instagram account here (click on reels).
Yoga
Like acupuncture, yoga is an ancient practice that has stood the test of time. There are many different types of yoga from the more dynamic versions that are great for strength to the quieter practices like yin where poses are held for longer for a deeper release. Yoga helps to relieve physical tension in the body and promote the parasympathetic nervous system, fostering relaxation.
Healthy diet
In times of stress it can be so tempting to reach for things that give a temporary fix like sugar and alcohol, but these things cause more problems than they solve. Sugar not only leads to blood sugar crashes, it has a negative impact on the microbiome which is so important for mental health. It is vital to look after your gut and feed your good bacteria by prioritising nutrient dense foods, fibre (which acts as a prebiotic), rainbow colours (for polyphenols), plenty of vegetables and fermented foods like kimchi are great too.
It is common to turn to alcohol in times of stress but there is more and more research coming out to highlight the negative impact it has on health and wellbeing. In terms of mental health, studies now show that drinking alcohol reduces our ability to cope with stress, and increases feelings of anxiety. This fascinating podcast with Andrew Huberman delves into the research around alcohol in more detail.
Acupuncture
Acupuncture has been around for thousands of years and is now backed up by a good body of research. It is great for stress and anxiety and has been shown to help regulate the nervous system and stimulate the body’s own feel good chemicals and endorphins. It is a good option for anyone who feels they are stuck in the flight or fight response, or struggling with feelings of overwhelm.
Tam Handley is a fully licensed acupuncturist and member of the British Acupuncture Council, you can get in touch with her here: Acupuncture in Brighton & Hove – Brighton Acupuncture
