How Can Traditional Chinese Medicine Help My Stress This Holiday Season?

The holiday season is upon us coupled with the demands of cooking, cleaning, shopping, and entertaining. Surveys have shown that 88% of Americans find the holidays to be the most stressful time of the year. Add a global pandemic to the mix and you may be wondering, “HOW am I going to get myself or my family through this in one piece?” 

The answer is, with traditional Chinese medicine (TCM)!

How Chinese Medicine Understands Stress

Think back to the last time you felt extremely stressed. Where your hands were clammy, your heart was racing, your breathing was shallow, the muscles in your body felt like one tight knot, and you couldn’t turn your brain off. The scientific explanation of this is that your brain told your body there was a stressful situation and your body produced adrenaline and kicked into “fight or flight” mode. 

In TCM when there is a dysregulation of emotions, it directly affects your organ systems and causes your Qi (energy) to stop flowing freely through your acupuncture channels. Your brain not turning off is caused by too much energy in the head, your muscles tightening is your energy being stuck in one place, and so on. One of the organ systems most efficient at regulating your energy is the Liver. It stores blood and is responsible for the smooth flow of energy throughout the body. This is why the Liver system is predominantly associated with stress. 

When there is too much stress or it goes on for too long and the Liver system gets overwhelmed, you end up with a stagnation of Liver energy aka Liver Qi Stagnation and you can experience many of the symptoms previously described. If one system has energy stuck for an extended period of time, it may branch out and start to affect other systems making energy less simple to regulate. This is the chain reaction that may occur when you feel chronic stress. If the brain does not tell the body that the stressful situation has passed, the stress hormone cortisol is produced to keep the “fight or flight” response going. This is just one reason why deep rest and relaxation are so important. 

So, how do we treat stress (AKA Liver Qi Stagnation) and maintain a free flow of Qi throughout our body? We are so glad you asked!

5 Ways TCM Can Manage Stress

1. Acupuncture: Acupuncture can release endorphins which are natural pain-relieving, mood boosting chemicals. It restores the balance and flow of energy in the body and is also known for activating the parasympathetic nervous system which puts the body into a “rest and digest” or relaxation mode. During this relaxation mode, or “acunap” as we like to call it, your blood pressure and heart rate may decrease and muscle tension can be released.

2. Chinese herbs: Chinese herbal formulas work synergistically to balance the organ systems. For example, there are specific herbs to regulate Liver energy and calm the mind. Herbs are also used to help strengthen the body when you’re feeling burned out, or run down, which can help the body respond better to stress.  A famous formula to treat Liver Qi Stagnation is called Xiao Yao San, translated as “Free and Easy Wanderer”.

3. Cupping and Gua Sha (scraping technique): Everyone loves cupping! These massage techniques help increase blood circulation which oxygenates the tissues and helps the body cycle out cortisol and other unwanted chemicals. They also promote healing, relieve muscle tension and treat pain.

4. Moxibustion: Moxa is like a warm hug. This heat therapy is used on certain acupuncture points known to support and heal the nervous system. It’s also an immune booster and regulates the metabolic and endocrine systems to balance the body. 

5. Ear seeds: These are used to stimulate acupuncture points in the ear. They can be taken home and worn for a few days. Each time the seed is massaged or stimulated, it sets off a chain reaction in the neurological pathways that connect the ear to the brain which can help stress to relax the mindbody and reduce pain, alleviate insomnia, boost immunity and promote mental clarity.  

What You Can Do At Home to Manage Stress

• Adaptogens: Consider an herb such as Ashwagandha (300 mg twice daily) or Eleuthero (2-4 g per day). They are called adaptogens because they sense the body’s needs and tip balances in the right direction to help cope with stress. Ashwagandha has a grounding and calming effect while Eleuthero (Siberian Ginseng) has an uplifting and stimulating nature. Both are great for stress and anxiety. These herbs can be taken in capsule or tincture form, or as a powder added to your favorite beverage such as this Moonlit Moon Milk For Sleep by Five Flavor Herbs (recipe below!). If you are pregnant, breastfeeding, or taking medication, talk with your primary care doctor before adding these supplements to your routine. 

• Deep Breathing: Did you know something as simple as a few slow, controlled breaths can regulate your nervous system and bring you into “rest and digest” mode? Try placing your tongue on the roof of your mouth, breathe slowly through your nose for a count of 5 and exhale slowly through your open mouth for a count of 8. Then repeat. Or try one of these other breathing techniques.

• Meditation: This is an umbrella term for the many ways to a relaxed state of being and studies show that it can improve anxiety levels 60% of the time. Try a guided meditation app such as Headspace or Insight Timer. You can also meditate by doing activities such as qi gong, tai chi, or yoga. Remember, meditation is a practice and it may take multiple times to get the hang of it so keep trying!

So, the next time you’re running around your house picking up after your kids and panicking because you need a last-minute present for your uncle and have a dinner to cook for 12 people that evening, make sure to stop and treat yourself to an acupuncture session or ask one of our doctors what we can do to help make your life this holiday season a little less stressful!

MOONLIT MOON MILK FOR SLEEP

Makes 2 servings.

Ingredients

• 1 cup water

• 1 tsp. lavender flowers

• 1 Tbsp. chamomile flowers

• 1 cup milk of choice (dairy, coconut, almond, hemp, etc.)

• 1 Tbsp. ashwagandha powder

• Honey, agave syrup, or other sweetener, to taste

Directions

1. Bring water to boil, remove from heat.

2. Add lavender and chamomile to hot water, cover, and let steep five minutes.

3. Strain out and compost flowers, set liquid aside.

4. In a separate small saucepan, gently heat milk (do not boil) and add ashwagandha powder, whisking out any lumps until fully dissolved.

5. Combine infused water and milk mixture, and whisk in sweetener. Serve warm.