Anxiety can sometimes have a way of taking over your life, negatively impacting your relationships with your loved ones, or preventing you from enjoying your hobbies or making a living. You can relieve anxiety by seeking therapy, going on prescription medication, or both.
However, sometimes you need to control your fears immediately and in a more tangible way. One method you can try is stimulating pressure points to treat symptoms of anxiety.
Wanting to learn techniques for controlling your anxiety?
A brief discussion of traditional Chinese medicine and acupuncture
Acupuncture isn't widely understood or used in Western culture, but it has been in existence in Eastern medicine for thousands of years. It traces its roots back to China, where a rudimentary form was being practiced as early as 6000 BCE in Traditional Chinese Medicine (TCM). While the current method uses long, thin needles to apply pressure to various points of the body, earlier versions used serrated stones or long, serrated bones.
The basic concept of acupuncture has to do with the existence of meridians or channels in the human body. Through these channels, the Qi, or life force, flows. The precise anatomical locations of pressure points were developed and cataloged down through the centuries. Techniques for this treatment were refined, and Chinese doctors emerged as the leading practitioners of this system, though eventually, it spread to other parts of Asia as well. Nowadays, you can encounter acupuncture virtually anywhere on the globe, but it is still the most prevalent in Eastern medicine.
How does it work?
Acupuncture typically involves stimulating pressure points with thin needles. By some reckonings, there are as many as 365 acupressure points present on the human body. These represent openings to the channels through which the Qi flows. If you are experiencing a problem of some kind, then it might be due to a blockage or an irregularity with your Qi. By applying gentle pressure to the point that corresponds to that bodily function, a practitioner may heal that part of the body.
Acupuncture can be used to treat mental or psychological disorders as well as physical ones, which is where
alleviating anxiety comes in. It has also been shown to increase blood flow, treat insomnia, alleviate chest pain, and improve overall emotional well-being.
Is it effective?
In Eastern medicine — and more specifically, traditional Chinese medicine – it is believed that acupuncture works. Doctors will prescribe a course of acupuncture as readily as they will medication. It seems to be effective, too. Some Western doctors have challenged acupuncture and won't make it a part of their recommended treatment. In contrast, others are more open to it as a possibility, particularly for patients who don't want to seek out therapy, go on medication, or undergo other treatments for their anxiety or phobias.
When it comes to
acupuncture for stress and anxiety, and Western medicine, some doctors would tell you that any relief you might feel would be psychosomatic. This means that your mind will give off the sensation that the treatment has helped because you expect to feel better. It's an example of the mind's power over the body. However, you could make the argument that if the treatment works, then it doesn't matter if it is psychosomatic or not.
There is some evidence that acupressure can work for anxiety. In one study, researchers found that acupressure significantly
reduced symptoms of anxiety in cancer patients. Another study found that it
decreased anxiety in patients undergoing fertility treatments. There is also evidence that suggests that acupressure can alleviate symptoms of anxiety disorders like post-traumatic stress disorder (PTSD).
It won't hurt you
It is almost unheard of for anyone to report having a negative side effect from acupuncture treatment. It might not sound pleasant to have needles stuck in your skin, but they barely penetrate at all, nowhere near as much as receiving a traditional shot from a doctor. Expect a momentary pricking sensation, and that's all. The needle is then left in for a little bit of time so that the pressure point in question can be thoroughly stimulated.
While you're there, the doctor or acupuncture practitioner will often light some scented candles, put on some soft music, or burn some aromatherapy oil. You're supposed to try and relax during that time. When the needles are removed, you should feel some anxiety relief. Some people come to enjoy the sensation. It's a way for them to recharge mentally before getting back to their hectic lives.
If you're anxious or fearful, then according to this discipline, you should pay attention to some acupuncture points. The one that is most manipulated for anxiety is sometimes referred to as Extra-1 or Yin Tang. Known in English as the Hall of Impression point, the Yin Tang is located at the midpoint between your eyebrows. Massaging the point with your thumb or index finger for several minutes can stimulate it. Several peer-reviewed studies have shown that stimulating the Yin Tang point can decrease anxiety, and one systematic review found that it was one of the most common pressure points for reducing symptoms. When you stop to think about it, it's not particularly surprising that this should be a spot that can be used to change your mood. After all, your brain sits directly below that spot. So, it makes sense that applying pressure to that spot could affect your emotional well-being.
You don't need to see a doctor or an acupuncture specialist if you want to do a little pressure point relief on yourself. You can sit back in a comfortable chair then place your right forefinger or thumb between your eyebrows. Then you apply firm pressure to this point for five-to-ten minutes. If you feel any discomfort, then stop.
Make sure that you do this in a place where there aren't any distractions around and where you won't be disturbed. While doing so, concentrate on your breathing – deep, mindful breaths in and out. Try to be aware of your entire body, any pains or aches, and get a sense of your general mood as well. It's best to let your mind wander. It's also helpful to set a timer on your phone or watch for the length of time that you'd like to do the exercise.
You can try this several times a week or even every day if you find that it seems to be having some positive effects. If you don't feel like it's working for you, then you can see an acupuncturist who can try to trigger that pressure point with a needle instead, or you can discontinue the procedure altogether.
The Inner Frontier Gate point is another one of those connected with anxiety and phobias. It is on your inner arm about three finger widths below your wrist. Stimulation of this point may not only help with relieving stress and decreasing your anxiety levels, but it is also thought to relieve pain and nausea. To stimulate this point, massage it firmly but gently with a circular motion for about two minutes and then do the same with the other wrist.
On the other side of the wrist is the Outer Gate point. Acupressure applied to this point is thought to increase energy flow and boost the immune system.
The Governor Vessel, located at the top of the head, is said to calm the mind when you’re experiencing racing thoughts and existential anxiety. To stimulate it, gently massage the top of the head for a few seconds at a time.
There's the Great Surge point, which is located on your foot about two-to-three finger lengths below the intersection of your second toe and big toe. The point is in the hollow just above the bone. In addition to helping with stress and anxiety symptoms, this point can help with insomnia, pain relief, and menstrual pain in women.
The Shen Men point, or Heavenly Gate point, lies at the top of your ear and is said to relieve stress, ease anxiety, and help with sleep. Also shown to help with heart palpitations, the Heavenly Gate point is stimulated when you apply firm pressure in a circular motion.
There is the Union Valley point of the hand, which is in the webbing between your index finger and thumb. Use your thumb and index finger to stimulate the point for a few seconds, making sure to take deep breaths as you go. Stimulation of this point can reduce stress and anxiety, and it also helps with neck pain and headaches.
Finally, there is the Shoulder Well point. It can be found in the middle of the shoulder muscle. In acupuncture, you're most likely to be able to reach it if you're lying on your stomach instead of your back. Applying pressure to this point with the thumb and middle finger relieves headaches, stress and anxiety, and general muscle tension. However, women who are pregnant should not stimulate it, as it can also induce labor.
Wanting to learn techniques for controlling your anxiety?
The stimulation of pressure points might work for you. Keep in mind that this has been an accepted medical procedure for thousands of years. These days, many insurance providers will at least partially subsidize a trip to the acupuncturist, which may be helpful.
If you're reluctant to use drugs to treat your general anxiety symptoms, then alternative medicine treatments acupuncture or pressure point manipulation might be a suitable option for you. However, it is rare that you will be able to completely do away with the feelings of anxiety stress, or worry in your life if you don't talk
to someone about what's bothering you at some juncture.
Therapy can also be an effective tool to alleviate depression and anxiety symptoms. A study in the journal Nature Reviews Neuroscience states that cognitive therapy is as effective as antidepressant medication and may result in longer-lasting results (however, it’s recommended that you not stop or start a medication without consulting a physician). The research suggests that patients who are first treated through therapy can learn repeatable strategies and skills with the potential to alter beliefs about themselves – tools they can employ long after medication-based treatment ends.
Studies have found that online therapy is just as effective as in-person therapy for most patients with anxiety. Online therapy also offers added benefits, such as being able to engage with a therapist from the comfort of your home, or any place with an internet connection – which can be particularly helpful for some people with anxiety. Online therapy also makes it easier to contact your therapist at a time that works best for you.
BetterHelp’s counselors are fully licensed, which means you can trust they are in good standing within the medical community and respected leaders in their fields. And because BetterHelp’s therapists are just a click away, they’re available when you need them most and in the manner you’d prefer to talk, whether it be through video chat, by phone, through text messaging therapy, or via e-mail therapy. Read below for some reviews of BetterHelp therapists, from people like you.
Counselor reviews
“I suffer from depression and this year anxiety popped up as well. My anxiety was new to me and it was scary going through it but Elizabeth Cupo helped me understand and strengthen my techniques for getting through them. We talked about the causes of my anxiety and walked through possible techniques. I really appreciate the help it brought some sense of control to handle my problems.”
“It was a pleasure talking to Brynn over the last couple of months. She is empathetic, a great listener, and always offered fantastic advice to help me with my anxiety with starting a career during the pandemic. She helped me come up strategies to deal with my anxiety and make it manageable during difficult times. I cannot thank her enough and I highly recommend her to anybody struggling with anxiety.”
Takeaway
In today’s society, there is a great deal of value placed on self-reliance. That might be one reason why there has been an uptick in instances of panic attacks and reports of anxiety and other mental health conditions. You may consider trying medications, therapy, acupuncture, or other solutions. If you experience severe symptoms of anxiety and feel your daily life has become overrun by stress and anxiety, you don't have to wait a moment longer to reach out for help. With BetterHelp, you can typically be matched with an online therapist in approximately 48 hours. Take the
first step toward getting help with anxiety and contact BetterHelp today.