Can Acupuncture Relieve Depression And Stress?
Research shows that more than 17 million American adults experience depression each year. If you experience depression and you’d like to try something natural, you might consider acupuncture as a potential option. This ancient Chinese practice has been used for more than 2,000 years to treat many different health conditions. Acupuncture for stress and depression may provide you with relief from the symptoms you’re experiencing.
Below, we’ll explore acupuncture, its treatments, the theories behind its use, and ways that it might work for depression.
What is acupuncture?
Acupuncture is a practice that stems from ancient Chinese medicine. It involves the insertion of small, thin needles into different places on the body to treat a variety of health problems. According to acupuncture practitioners, your body is divided into different categories, zones, and pressure points.
Chinese medicine treats the body slightly differently than conventional treatment approaches like those used in Western medicine. This can be difficult to understand for those who aren’t familiar with the differences. It may help to learn how Traditional Chinese Medicine (TCM) understands the body and why acupuncture can be a useful healing modality.
Acupuncture began in ancient China over 2,000 years ago, and trained practitioners continue to use this tradition to this day. One of the premises behind acupuncture is that there is a steady flow of energy (qi) moving throughout the body. If this energy flows freely, experts argue, the body can experience health and wellness.
This energy is believed to pass through certain points, called meridians. Within TCM, there are 12 main meridians spread throughout the body, and they’re each associated with certain organs. Also, there are over 2,000 specific acupuncture points that skilled practitioners can work with.
Western research, on the other hand, tends to attribute acupuncture's efficacy to the possibility that these tiny needles activate natural painkillers (endorphins) found within the brain. Western research is still exploring how acupuncture for depression works.
Below, we’ll discuss what can lead to depression in the body and explore the relationship acupuncture has with these factors, as well as with depression itself.
What causes energy in the body to get stuck?
Many acupuncture practitioners believe that there are several factors that can lead to blocked energy:
- Emotional stress, such as worry, anger, fear, grief, and bitterness
- Dietary and nutritional choices
- Injuries
According to acupuncture experts, when the energy flow within the body is interrupted, it can lead to both physiological and psychological distress, and acupuncture may be able to address these issues. Once these root causes are managed, you may experience healing from your depression.
How does acupuncture treatment work?
A licensed acupuncture practitioner works with very fine, sterilized needles and gently places them on specific points on the skin to stimulate particular points within the body. Since the needles are very thin, acupuncture is typically a pain-free treatment.
This is how acupuncture is administered, but how can it help with depression and stress? To answer that question, we’ll explore how stress can impact someone's mental health.
The connection between chronic stress and depression
Stress can cause significant damage to the entire body, causing physical, emotional, and psychological harm. Below are some of the possible symptoms it can cause, broken down by category:
Emotional symptoms of stress
- Feelings of frustration and irritation
- Disproportionate feelings of overwhelm
- Low self-esteem and self-worth
- Feelings of depression
- A desire to isolate oneself from others
Physical symptoms of stress
- Lack of energy
- Digestive problems
- Sleep disturbances
- Headaches, as well as body aches and pains
- Low libido
Cognitive symptoms of stress
- Non-stop thoughts
- Constant worrying
- Memory problems
- Feelings of pessimism
- Difficulty focusing and making decisions
Behavioral symptoms of stress
- Under- or over-eating
- Procrastination
- Substance misuse
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
High stress levels can lead to many different challenges, such as panic attacks, depression, and digestive disorders. These complications (particularly depression) may be more common when an individual experiences chronic stress. Since acupuncture works with the central nervous system and depression is connected to the central nervous system, acupuncture may help to relieve stress and the symptoms of depression. Here's how:
Acupuncture for stress and how stress relates to the nervous system
The "fight-or-flight" response refers to the way in which we respond to immediate stress. It's the response of our sympathetic nervous system (SNS). Chronic stress can lead to a constant SNS response; this can take a toll on the body and potentially lead to stress-related disorders. To counteract this fight-or-flight response, our body has something called the parasympathetic nervous system, which can bring a feeling of calm, rest, and relaxation. Some practitioners of acupuncture believe that it can help the nervous system adapt making acupuncture a potentially effective treatment for stress.
In sum, many people experience chronic stress, and this can lead to symptoms of depression. Acupuncture may help support your body's central nervous system so that you can reduce stress or cope with it more effectively in your daily life. If you're more equipped to handle stress, you may experience less depression.
Studies showing the efficacy of acupuncture for depression
A 2013 review published in the journal Medical Acupuncture found there was a “significant difference between acupuncture and at least one control in all six trials.” The researchers concluded that “there is high-level evidence to support the use of acupuncture for treating major depressive disorder in pregnancy.”
A second study, published in the same journal, found that acupuncture can bring significant improvement among people who experience sexual dysfunction due to their antidepressant medication. This dysfunction included a low libido and an inability to reach orgasm, especially in men.
Does acupuncture for depression have long-term effects?
According to a study on acupuncture published in Complementary Therapies in Medicine, acupuncture can produce results that are similar to those of other treatments. According to this study involving women with depression, relapse rates were also similar to those of other depression treatments. What researchers found is that of the 17 women who had experienced a full remission of their depression symptoms by the end of the trial, four had a relapse within the six-month follow-up period.
Therefore, acupuncture may be a useful and effective way to bring short-term relief to individuals with depression. It may also be a helpful treatment method at the early onset of depression.
With more time and extensive research, Western medicine may be more equipped to explain an ancient practice that has positively supported people's health and well-being for thousands of years.
Acupuncture as a complementary practice for depression
While studies have found that acupuncture for depression can be both safe and effective, it may be helpful to view it as a complementary practice to support other treatments. In a study that included over 750 individuals who experienced moderate to severe depression, researchers found that participants who received acupuncture had a greater reduction in their depression symptoms than those who received treatment as usual. However, many of the participants were also taking medication for depression.
Therefore, acupuncture may serve as a complementary treatment to medication and therapy, in addition to evidence-based self-care approaches, such as a balanced diet, physical activity, and adequate sleep.
Acupuncture for depression takes a personalized approach
What is called “depression” in Western medicine can be a combination of many forms of disharmony in Chinese medicine. A skilled and licensed acupuncturist may observe your symptoms and choose to work with specific meridian and acupuncture points to help you with your specific experience of depression.
Therefore, your acupuncture treatment can be customized for you. A tailored approach may dictate the number of appointments you have as well as the amount of time in between each acupuncture session, depending on your specific needs.
Online therapy for depression and stress
While acupuncture may help relieve symptoms associated with depression and stress, it is generally not considered a substitute for medical care and mental health care, such as talk therapy. If you’re experiencing depression or stress and don’t feel well enough to visit a therapist’s office, you may benefit from online therapy, which research has shown to be effective for depression.
With an online therapy service like BetterHelp, you can receive support via phone, live chat, or videoconferencing. There’s no need to drive long distances to attend a session, and you can meet with your therapist from wherever you have an internet connection. This can make it particularly useful for those with depression who find it challenging to get out of bed or leave the house.
The efficacy of online therapy
Online counseling can be an effective alternative to traditional therapy settings, specifically for people with depression or stress. A report in the Journal of Affective Disorders found that participants in an internet-based intervention trial experienced stable results at three-month follow-up. On the other hand, the participants who received traditional in-person therapy saw significantly worsened symptoms of depression at follow-up. While traditional therapy is still a viable option if available, online counseling can have many benefits.
Below are some reviews of BetterHelp counselors from people who have experienced similar concerns:
Therapist reviews
“Kalene is attentive, insightful, patient, and helpful. She has been consistent in speaking with me every week, even if I haven't responded to her. This makes me feel seen. Kalene has a calming demeanor to her that creates a safe space for me to discuss the things I'm feeling as well and to be honest about what I need to improve and work on to be healthier.”
“Working with Ms. Eaves over the last few months has been such a wonderful experience. It was very easy to build a rapport with her, and I felt like the conversation during our sessions flowed very easily. She helped me to identify specific issues and triggers, and then provided exercises and suggestions to help me better manage my mental health.”
Takeaway
Acupuncture can be a helpful treatment to consider for those who are looking for new ways to treat their depression or stress. While it is not considered a replacement for medical or therapeutic intervention, it can be a useful supplement to medication and therapy. If you don’t feel well enough to see a therapist in person, you might consider online therapy, which research has shown to be an effective, viable option for individuals experiencing depression or stress. Take the first step toward healing from depression or stress and reach out to BetterHelp.
Does acupuncture help with stress?
Acupuncture can help with stress for some people. Based on a growing body of research, some of the potential benefits of acupuncture for people experiencing stress include:
- Relaxation, stimulated by the insertion of fine needles into pressure points throughout the body.
- The release of endorphins, the body’s natural pain-killing chemicals, which can induce positive feelings like joy, euphoria, or a sense of calm and satisfaction.
- Increased energy levels, especially for people experiencing stress-related fatigue.
In consideration of these benefits, acupuncture may be a healthy alternative or supplement to medicinal treatments. Always consult a medical professional before beginning acupuncture or any other remedy to manage your stress levels.
Why do people choose acupuncture?
People choose acupuncture for a variety of personal reasons, including:
- To promote relaxation and reduce stress and anxiety.
- To boost their energy levels.
- To reduce inflammation and maintain a healthy weight.
- To supplement or enhance other treatments for mental and physical health.
Regardless of their exact reasoning for acupuncture, many people view this treatment as a normal part of their self-care routines. Others may engage in acupuncture as a cultural practice, noting its roots in traditional Chinese medicine.
Do people think acupuncture works?
Many people think that acupuncture works, based on numerous studies that highlight acupuncture as a beneficial treatment for people experiencing stress, anxiety, cardiovascular concerns like heart rate variability, and other chronic conditions.
While researchers are still studying the exact mechanisms of acupuncture, some scientists believe this treatment works by stimulating specific points in the body with needles. By lightly inserting these needles into the skin, acupuncturists aim to balance a person’s qi, or “the flow of life energy.”
There is scientific evidence to support the effectiveness of this practice, specifically when performed by a professional acupuncturist. Recent studies highlight acupuncture as a supportive treatment for generalized anxiety disorder, vascular dementia, and postpartum depression, although more research is needed to expand on these findings.
In light of these and other findings, the World Health Organization recently described acupuncture as one of the most widely used traditional medicine practice in the world, and its reach expands as more people report benefiting from the treatment.
What is the first step to handle stress?
The first step to handle stress can vary widely depending on your needs, preferences, and current stress levels. That said, some common first steps to handle stress include:
- Detecting and labeling your feelings. By simply identifying and naming your emotions, research suggests that you may be able to reduce their negative effects.
- Recognizing your stressors. When you can identify common stressors (and how you feel in their presence), you can take steps to avoid or reduce those stressors.
Taking a moment to evaluate your emotions and external stressors can give you a sense of control and clarity, even in high-stress situations.
What are the two benefits of acupuncture?
There are many benefits of acupuncture, but health professionals often emphasize these two main benefits:
- Stress relief, whether you’re living with chronic stress or navigating a stressful but short-term situation.
- Chronic pain relief, which may be associated with back problems, osteoporosis, migraines, or headaches.
How can I get the most benefit from acupuncture?
To get the most benefit from acupuncture, consider taking the following steps before, during, and after your acupuncture session.
- To prepare for the acupuncture appointment, eat a nourishing snack or light meal beforehand and wear loose, comfortable clothing, which gives your acupuncturist an easier approach to the pressure points on your body.
- Some acupuncturists also recommend avoiding caffeine before the session to promote calm and relaxation.
- Throughout the session, focus on relaxing and remember that acupuncture won’t hurt you. Feel free to ask your acupuncturist any questions that may arise during the treatment.
- When you schedule acupuncture, try to set aside time both before and after your session to relax. After acupuncture, you may benefit from a half-hour or even just ten minutes to reflect on your experience and engage in other stress-reducing activities, like deep breathing exercises or journaling.
How do you feel after acupuncture?
After acupuncture, many people report feeling more energized, mentally sharp, calm, peaceful, and relaxed. In general, many people feel better after acupuncture than they felt before the session, both physically and mentally.
These feelings can vary depending on your health status and reasons for trying acupuncture. Some acupuncturists and psychotherapists recommend writing a brief journal entry after each acupuncture session to document your emotional experience and growth.
How long does acupuncture last?
An acupuncture session typically lasts 20 minutes to an hour, depending on the patient’s needs, goals, and the acupuncturist’s assessment of the person’s health and history.
After your first acupuncture session, you may feel deeply relaxed for several hours and notice other effects in three to four days, according to the American Institute of Alternative Medicine. The strength and longevity of acupuncture’s benefits can vary depending on the nature and severity of your pain, stress, or other symptoms.
Based on the effects of your initial session, your acupuncturist will typically suggest a plan for future treatments. Some people may only need a couple of sessions, while others may choose to schedule weekly appointments for longer-term pain or stress management.
Over time, acupuncture can have lasting benefits for your mental and physical health. Notably, a 2017 meta-analysis of acupuncture for chronic pain found that the benefits of acupuncture persisted over a one-year period, based on information from 17,922 patients.
How do I know if acupuncture is working for me?
If acupuncture is working for you, you may notice some or all of the following signs:
- Feeling more relaxed during and after the session.
- Experiencing a deep heaviness or numbness during the treatment, which may indicate that the treatment is working (i.e. your acupuncturist is hitting the appropriate acupoints).
- Noticing changes in your pain and other symptoms. Sometimes, these changes can feel negative in the short-term (for example, feeling more intense pain), but may ultimately indicate that your body is rebalancing and will improve over time.
- Feeling more aware of your body and emotions.
- Reporting higher energy levels, both immediately after sessions and after receiving acupuncture on a long-term, regular basis.
While some people find that acupuncture works for them after only a few sessions, others may need regular treatments over several months or even years to notice these effects.
What happens during acupuncture?
During acupuncture, your acupuncturist will talk to you about your health history, goals, and any physical or mental health conditions or concerns. They’ll typically examine your body before tapping long, thin needles into specific pressure points in the skin, believed to be connected by meridians that carry energy throughout the body.
The session may last anywhere from 30 minutes to an hour, during which the acupuncturist will insert and remove the needles to stimulate the nervous system and improve the flow of energy through the body. The sterile needles are inserted at varying depths, depending on their location and your specific symptoms, and may be left in place for up to 20 minutes.
Some acupuncturists may also incorporate soothing music, light massage, candles, or incense into sessions to create a more peaceful environment.
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