Stress: An age-old response with modern challenges
At its core, stress is a natural response that dates back to our primitive ancestors. It served as a survival mechanism when faced with imminent danger. It could motivate and enhance performance. So why does it seem to adversely affect our health today? When we encounter a stressful situation, whether it’s work pressure, an argument, a difficult financial situation or an accident, our body’s “fight or flight” response is triggered. This activates the sympathetic nervous system, and the endocrine system releases hormones like cortisol and adrenaline, helping us cope with the situation. After the immediate stress subsides, cortisol levels return to baseline. However, when stress becomes chronic, the body continually senses threats, leading to prolonged cortisol release. This can disrupt regular physiological functions, impacting both mental and physical well-being.
Decoding cortisol: the “stress hormone”
Cortisol, often referred to as the “stress hormone, ” is produced by the adrenal glands located on top of our kidneys.
It plays a crucial role in various bodily functions, such as metabolism, immune response, blood pressure control, and wake-sleep cycle regulation. In optimal levels, it helps digestive organs absorb nutrientsand minerals; it enhances glucose production by the liver into the bloodstream, providing an immediate energy source for the “fight or flight.”
It also suppresses the immune system’s activity to help conserve energy for dealing with the stressor. It boosts blood pressure and heart rate to ensure that vital organs, muscles, and the brain receive oxygen-rich blood. Cortisol levels naturally follow a daily rhythm, peaking in the morning and decreasing at night. Chronic stress can disrupt this rhythm, leading to sleep disturbances and insomnia.
Yet, sustained high cortisol levels can weaken immunity, contribute to hypertension, heart disease, can trigger anxiety, depression, and cognitive issues.
Recognising chronic stress.
Be attentive to:
- Headaches
- Low energy
- Upset stomach, including diarrhoea, constipation, and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire
- Nervousness and shaking, ringing in the ears, and cold or sweaty hands and feet
- Dry mouth and a hard time swallowing
- Clenched jaw and grinding teeth
- Constant worrying
Acupuncture: How can it help?
Traditional Japanese medicine emphasises the interconnectedness of human systems. Optimal health stems from a harmonious energy flow throughout the body. Stress disrupts this equilibrium, leading to physical and emotional imbalances, inflammation, pain, and weakened immunity. Oriental medicine aims to restore balance and activate the body’s inherent healing response. By targeting specific acupoints, acupuncture can stimulate the autonomic nervous system in these ways:
Relaxation Response: Inserting needles into acupoints triggers the body’s relaxation response, reducing the production of stress hormones like cortisol. This leads to a calmer mental state and reduced physical tension. Stress activates the sympathetic nervous system, while acupuncture can activate the parasympathetic nervous system, which initiates the relaxation response.
Endorphin Release: Acupuncture can stimulate the release of endorphins, the body’s natural painkillers and mood enhancers. These “feel-good” chemicals promote relaxation and alleviate stress and pain. Studies on acupuncture identified numerous mediators, including opioid and non-opioid serotonin, norepinephrine, dopamine, and GABA, which act with an analgesic effect.
Nervous System Regulation: Acupuncture has been shown to influence the autonomic nervous system, which controls the body’s involuntary functions. This regulation can help modulate the body’s response to stressors.
Sleep Regulation: Many individuals experience improved sleep quality after acupuncture sessions. Addressing sleep issues can contribute to overall stress reduction.
Some symptoms acupuncture can help with:
- Insomnia/sleep disturbances
- Feeling moody/ nervousness
- Teeth grinding/clenching
- Headaches/migraines
- Muscle tightness/ body tension
- Fatigue
- Low mood
- IBS
What to expect from acupuncture for anxiety?
During your first appointment, the acupuncturist typically asks about the symptoms you’re experiencing.
They may also ask about:
- Medications you take
- Your medical history
- Other health concerns you have
It is a good time to ask any lingering questions about the process.
During your session, your acupuncturist inserts long, thin needles into different pressure points on your body. Depending on the pressure points used, this could take anywhere from 10 to 30 minutes. Your acupuncturist might twist the needles or apply an electrical pulse to them. They may leave the needles in for up to 40 minutes before carefully removing them.
You likely won’t feel instant gratification. Most acupuncture treatments are intended to be repeated. Some people report immediate improvements, but most notice subtle and gradual changes after repeated visits.
Before you go, make sure you understand the costs involved. Some health insurance plans cover acupuncture for medical or mental health conditions, including anxiety, but others may not. Some acupuncturists may also not accept insurance, so ask beforehand.
What are the most effective acupuncture points for stress relief?
In using these points, your acupuncturist will aim to unblock energy and help it flow more harmoniously throughout the body, thus reducing stress and anxiety. Here are some key acupuncture points often used for stress relief at our clinic:
- Yin Tang: Yin Tang is a very well-known acupressure and acupuncture point located midway between the inner ends of the eyebrows. In acupuncture, Yin Tang is often used for its calming effect on the mind. It is used to treat stress, anxiety, insomnia, and to promote relaxation. It’s also used to treat frontal headaches and sinus congestion because of its location on the body.
- HT7 – Shenmen: This point is located on the wrist, on the little finger side directly at the crease where the hand meets the wrist. Shenmen translates as ‘Spirit Gate,’ reflecting the point’s use in treatments addressing emotional and spiritual conditions. As the name suggests, Shenmen or “Spirit Gate” is often used to influence the mind and spirit, making it a powerful point in treatments aiming to alleviate emotional distress.
- GV20 – Baihui: Located on the top of the head, midway between the ears. Baihui is used to clear the mind, uplift the spirit, and treat a variety of mental and neurological disorders. When it comes to stress relief, Baihui is believed to help clear the mind and uplift the spirit, potentially mitigating symptoms of depression, anxiety, and chronic stress.
- LR3 – Taichong: This point is found on the foot, between the first and second toes, proximally at the depression before the junction of the metatarsal bones. LR3 is a powerful point for balancing the energy, which can often become stagnant or excessive due to stress, frustration, or anger. When this happens, it may lead to physical symptoms like headaches, menstrual pain, or digestive upset, and emotional conditions such as anxiety, irritability, and depression.
- P6 – Pericardium: Located on the inner forearm, approximately three finger-widths below the wrist between the two tendons, P6 (also known as Nei Guan) is primarily used to alleviate conditions related to the heart, chest, and stomach. In terms of stress relief, it is believed that stimulating P6 helps to balance the body’s energy, or Qi, and calm the mind, thus reducing symptoms of stress and anxiety.
- GB21 – Jian Jing: This point is located on the top of the shoulder, midway between the spine and the acromion (the bony prominence on your shoulder). It is at the highest point of the muscle (trapezius) when the arm is hanging down. GB21 is a commonly used point for stress and tension relief, especially when these are held in the neck and shoulders.
Are there any risks to getting acupuncture for anxiety?
While acupuncture won’t make your anxiety worse, it does come with some possible side effects and risks.
The main side effect of acupuncture is soreness following a session. This usually goes away within a few hours, though it can also cause some bruising. Some people also feel pinpricks of pain during a session.
In Japan, licensed acupuncturists are required to use sterile, disposable needles. You could get an infection if your practitioner does not use properly sterilized needles.
People with some health conditions may need to talk with a doctor before pursuing acupuncture or avoid it altogether. This can include if you
- Have a pacemaker
- Have a bleeding condition, such as hemophilia
- Are pregnant
It’s also important to keep up with any ongoing anxiety treatment, including taking prescribed medications, while getting acupuncture. Never stop taking any prescribed medications without first discussing it with your doctor.
Some medications for mental health conditions can cause severe side effects if stopped suddenly. It’s best to talk with a doctor about a plan for tapering off of these medications if you both decide you no longer need them.
The bottom line
Acupuncture may be an effective low risk treatment option for anxiety. Though more research is needed, acupuncture may help reduce anxiety symptoms.
Make sure you find a properly trained licensed acupuncturist in your state. They’ll be registered with the state health board. It’s also important to keep up with your other anxiety treatments, such as therapy or medication.
You may also want to use other alternative treatments, such as relaxation, exercises, and meditation, to reduce stress and improve your overall well-being.
If you’re experiencing stress and anxiety, and you’re near Tokyo, visit Fuji Wellness. Our experienced and skilled practitioners will provide a thorough consultation and treatment in English to help you manage your symptoms effectively.
