Ancient Wisdom for Modern Anxiety: Using TCM to Find Calm
“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”
—Arthur Somers Roche
Over 30% of adult Americans are diagnosed with some type of anxiety disorder each year in the United States. The rest of us experience anxiety on some level because we are human. You might not call the feeling you have anxiety, but if you worry, are nervous, or are feeling uneasy, these feelings are classified as anxious.
It’s completely normal to have mild feelings of insecurity or to feel tense and unsettled. However, if you are experiencing these feelings daily they can be disruptive to your best living. If these feelings become extreme, they may prevent you from being productive and interacting with others.
The good news? There is help available without taking prescription drugs which simply mask the symptoms. Traditional Chinese medicine (TCM) recognizes that it’s normal to experience all emotions, whether positive or negative. It’s simply a part of life. The mind-body is meant to handle small amounts of fear, worry, grief, stress, anger, and even joy. However, if any emotion is felt too often or at disproportionate levels, it can throw the body’s systems off balance and lead to disease manifestation. This is also why Chinese medicine excels at alleviating anxiety because not all anxiety presents the same, so the therapeutic approaches are modified according to your unique physiology and symptoms.
The most common treatment for moderate to severe anxiety in Western medicine is the use of antidepressants or anti-anxiety medication. The downside is that the side effects can be just as disruptive as the anxiety itself– and in some cases can actually cause anxiety. Traditional Chinese medicine doesn’t believe that every person can be handed the same pill and feel relief. Its therapeutic approaches are myriad and rely on in-depth differential diagnosis to understand how the body is functioning, why the anxiety is occurring, which systems of the body are affected, and which of the many available treatment options will be most beneficial.
In this blog post, we will explain anxiety from a traditional Chinese medicine perspective, and how therapies such as acupuncture and Chinese herbs can be used to quell that current of anxiety.
Anxiety from a Traditional Chinese Medicine Perspective
Traditional Chinese medicine looks at the body as one system with many parts, working harmoniously together. If one system gets clogged, breaks, or needs greasing, the whole system will function poorly or not at all.
In TCM, anxiety is mainly correlated with the Heart organ, which also “houses” the mind. A healthy heart equals a healthy mind and spirit. High levels of anxiety over prolonged periods can weaken or burden the Heart and mind. Since every system is connected, if the Heart begins to weaken it will pull from other individual systems in order to keep the whole system running. On the other hand, a weakness in one of the other systems can also pull from, or burden, the Heart system causing anxiety. In order to find the root cause and identify which system is causing the main disruption, we look at different patterns of symptoms along with tongue and pulse diagnosis. Anxiety can present in many different forms depending on the root cause. Here are some of the more common patterns with anxiety in traditional Chinese medicine.
Heart Yin or Blood Deficiency Pattern
This pattern directly comes from the Heart and commonly includes heart palpitations, irritability, frustration, insomnia, hot flushes, dizziness, and a dry tongue and often occurs after long periods of intense anxiety or stress.
Heart Fire Pattern
This is a pattern where the Heart is directly imbalanced from short and extreme episodes of anxiety. It often shows as heart palpitations, irritability, frustrations, disrupted sleep, bitter taste in the mouth, thirst and dry mouth, mouth ulcers, overthinking and worries.
Liver Qi Stagnation
The Liver controls circulation of Qi through the entire body so when its Qi is stuck or stagnated, it cannot properly nourish the heart. This pattern is characterized by a sense of frustration, irritability, and restlessness. The patient may feel a sense of tightness in the chest, ribs, or throat, frequent sighing, and may experience digestive issues such as bloating or constipation.
Heart-Spleen Disharmony/ Spleen Qi Deficiency
This pattern is associated with worry and overthinking. It is common with people who don’t follow regular eating patterns, excessively worry, eat too many cold, raw foods, have a poor diet, or have had major blood loss. The patient may experience palpitations or a racing heart, and may have trouble sleeping due to racing thoughts. There may also be fatigue, indigestion, bloating, loss of appetite, pale complexion, breathlessness, and fatigue.
Kidney Yin Deficiency
The Kidney and Heart have a special connection where the Kidney grounds and holds the Heart energy down and keeps the Heart cool. This pattern is characterized by a sense of exhaustion, both physical and mental (think burning the candle at both ends for too long and adrenal fatigue). The person may feel a sense of emptiness or lack of purpose, and may experience dizziness or tinnitus. There may also be insomnia, low back or knee pain or weakness, hot flashes, and night sweats.
How does acupuncture work for anxiety?
As you can see, anxiety can present in many different ways with a variety of accompanying symptoms. Acupuncture is one tool we can use to help correct imbalances by regulating the flow of energy and restoring harmony between the organ systems. The needles used in acupuncture stimulate the release of endorphins, the body's natural painkillers, which can help to reduce anxiety and promote relaxation. Acupuncture may also stimulate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response, and reduce the activity of the sympathetic nervous system, which is responsible for the "fight or flight" response.
Acupuncture Points for Anxiety
Here are a few examples of the many acupuncture points that can be used to treat anxiety. Acupressure can be done on these points by pressing with medium/firm pressure for 30-60 seconds. Acupressure can be done to relieve anxiety and also on a daily basis to help prevent anxiety.
When combined, these three acupuncture points (Heart 7, Pericardium 6, and Lung 9) have a strong calming effect to reduce anxiety and increase sense of well-being.
Pericardium 6 (PC6): This point is located on the inner forearm, about two finger-widths above the wrist crease. It’s commonly used to treat anxiety, nausea, and insomnia. It can also treat chest pain due to emotional or psychological factors.
Heart 7 (HT7): This point is located on the inner wrist, just below the crease, when you draw a line straight down from the pinky finger. It’s commonly used to treat anxiety, insomnia, and palpitations.
Lung 9 (LU9): This point is located on the inner wrist, just below the crease, on the thumb side. It promotes the function of the lung, in particular the ability to take a deep breath which can calm the nervous system during acute stress.
Governing Vessel 20 (GV20): This point is located directly at the top of the head. It’s commonly used to treat anxiety, stress, and headaches. It can also improve memory and concentration.
Conception Vessel 17 (CV17): This point is located in the center of the chest, between the nipples. It’s commonly used to treat anxiety, depression, and emotional stress. It can help open and release the chest if one feels heaviness in the chest from stuck emotions.
Kidney 6 (KD6): This point is located on the inner ankle, about one finger-width below the ankle bone. It is commonly used to treat anxiety, insomnia, and menopausal symptoms such as night sweats.
Single Chinese Herbs to Treat Anxiety
Herbal medicine is a key component of Chinese medicine, and many herbs have been traditionally used to treat anxiety. Some commonly used herbs for anxiety include:
He Huan Pi (Mimosa Tree Bark) and He Huan Hua (Mimosa Tree Flower) These are mood-enhancing herbs that can help alleviate symptoms of anxiety and depression.
Yuan Zhi (Polygala Root) Yuan Zhi is a calming herb that can help reduce anxiety and promote relaxation. It is often used in combination with other herbs to support the nervous system and improve cognitive function.
Suan Zao Ren (Sour Jujube Seed) Suan Zao Ren is a calming herb that can help ease anxiety and promote sleep.
Gan Cao (Licorice Root) Gan Cao is an adaptogenic herb that can help regulate the body's stress response and promote a sense of calm.
Long Gu (Dragon Bone) and Mu Li (Oyster Shell) These two herbs are very calming and grounding. They can be used when one feels anxious and agitated.
Chinese Formulas for Anxiety
Sometimes Chinese formulas, where multiple herbs are combined in one tea or decoction, can be more effective at relieving anxiety due to their ability to relieve many symptoms at once while still addressing the root cause. Each Chinese formula is made up of several different herbs, and each herb has a specific role to play in restoring balance to the body. For example, some ingredients may have a calming effect on the nervous system, while others may help regulate the body's energy levels. Here are some commonly used Chinese herbal formulas for anxiety:
Xiao Yao Wan (Free and Easy Wanderer): This formula is used to treat anxiety, depression, and stress-related disorders. It’s also helpful when stress begins to affect and weaken digestion. It contains herbs such as Bupleurum, Paeonia, and Licorice.
Chai Hu Shu Gan San (Bupleurum Powder to Spread the Liver): This formula is used to treat anxiety, irritability, and depression, particularly when these symptoms are related to Liver Qi stagnation. It contains herbs such as Bupleurum, Peony, and Citrus.
Ban Xia Hou Po Tang (Pinellia and Magnolia Formula): This formula is used to treat anxiety and grief, particularly when one feels like the emotions are stuck as if there is a lump in the throat. It contains herbs such as Pinellia, Magnolia, and Ginger.
Gan Mai Da Zao Wan (Licorice, Wheat, and Jujube Pill): This formula is used to treat anxiety, insomnia, and palpitations. It contains herbs such as Licorice, Wheat, and Jujube.
Gui Pi Tang (Restore the Spleen Decoction): This formula is used to treat anxiety, fatigue, and insomnia, particularly when these symptoms are related to Spleen Qi deficiency. It contains herbs such as Ginseng, Atractylodes, and Licorice.
Huang Lian Su Wan (Coptis Pill to Clear Heat): This formula is used to treat anxiety, insomnia, and palpitations, particularly when these symptoms are related to Heart Fire or Liver Heat. It contains herbs such as Coptis, Scute, and Gardenia.
It is important to note that Chinese herbal formulas should be prescribed by a qualified herbalist or healthcare practitioner who has training in Chinese medicine. The appropriate formula for an individual may vary based on their specific symptoms and constitution. For an herbal consultation with one of our experienced herbalists contact us!
Tips to Relieve Anxiety at Home
Too busy to book an appointment this week? Here are five tips to help you relieve anxiety at home:
Mindfulness meditation
Mindfulness meditation involves focusing your attention on the present moment, without judgment. Research has shown that regular mindfulness meditation can help to reduce symptoms of anxiety and depression. You can find guided meditations online, or simply sit in a quiet place and focus on your breath. We love Headspace and Calm apps.
Equal breathing
When anxiety strikes, most people will be holding their breath and locking their jaws. Simple breathing techniques can get the body’s energy circulating and the mind calmed down. Equal breathing is done by breathing in for the same amount of time that you are breathing out. This can be done seated or lying down and for beginners, usually 3 to 5 rounds of equal breathing should be enough to bring the body and mind to a calm and peaceful state.
Progressive muscle relaxation
Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body, one at a time. Try lying down in a quiet place. Begin with your feet and work your way up the body, tensing and relaxing each muscle one at a time, ending with the face. This can help to reduce tension and promote relaxation.
Herbal Tea & Essential Oils
Certain herbs, such as chamomile, lavender, and lemon balm have been shown to have calming effects and can help to reduce anxiety symptoms. You can try drinking herbal tea or using these essential oils in a diffuser. You can add a few drops of essential oil to a carrier oil such as coconut oil and apply directly to the skin.
Yoga Poses & Stretching
Child’s Pose is a yoga pose that is extremely calming for the mind and restorative for energy. This pose is done by sitting back on the heels with the knees hip-width apart. The torso is then lowered toward the thighs while the arms stretch overhead and the forehead and palms rest on the floor. Take a few deep breaths in through the nose, making sure to expand into your ribs and low back. This pose can stimulate the parasympathetic nervous system within seconds and cool off any excessive heat.
Another great tool for relieving anxiety is simply, stretching. Chose your favorite stretches or try something new and don’t forget to breathe!! When you stretch your muscles you increase blood flow to the area which can help reduce tension and promote relaxation. Stretching can stimulate the release of endorphins, which are feel-good chemicals that can help reduce anxiety and improve mood. It can also help to alleviate physical symptoms of anxiety, such as tightness in the chest or neck, shallow breathing, and muscle tension.
When you are feeling anxious, remember the caterpillar. Just when he thought the world was ending, he turned into a butterfly. Let us help you make that transition.
Acupuncture and Chinese herbal medicine can be effective therapies for managing anxiety and regulating the body’s response to stressful triggers. The stress may not go away, but how we respond to it is within reach. These holistic approaches focus on restoring balance to the body and promoting overall health and well-being, rather than simply addressing symptoms. If you are interested in trying acupuncture or Chinese medicine for anxiety, be sure to book an appointment with one of our Chinese medicine doctors who can provide you with personalized care and guidance. May your day be relaxing and anxiety free!
