If we tried to define a healthy lifestyle, we would likely list a wholesome diet, lots of exercise, not drinking too much alcohol, getting more sleep, etc. In Chinese medicine, however, regulating the mind and emotions is considered as crucial as these (if not more so). 

Worry, or anxiety, is thought to serve a valuable evolutionary purpose. It has enabled us to anticipate difficulties and dangers and plan strategies to deal with them. As long as it remains under our control, moderate worry helps us deal more effectively and safely with the world. We anticipate, rehearse and respond effectively, then put the worry aside.

When worry and anxiety become chronic, they can have several effects. They can drain our vitality, impact our ability to be with the world and impair our judgement. Worry and anxiety can interfere with peaceful sleep, affect our appetite and digestion, and give rise to various symptoms, including headaches and chronic muscle tension, dizziness, shortness of breath, fatigue, palpitations, hyperventilation, etc.

A study of nearly one thousand patients with heart disease (1) demonstrated the harmful effects of anxiety.  Those who experienced anxiety had twice the risk of dying prematurely compared to those without – a risk that increased to three times when anxiety accompanied depression.

Another study found that men with no history of coronary disease but with a tendency to be anxious were significantly more likely to have a heart attack within the next 12 years (2).

When we worry and fixate on what might happen in the future, we lose the potent simplicity of the present moment.

Don’t get me wrong; there are many reasons to worry or feel anxious: ecological destruction, biodiversity loss, social isolation, war, inequality, cost of living. But the thing is, I believe that the flawed systems of power responsible for these horrors thrive when we are unregulated & scared. 

So, while there is still time to create a different, safer, fairer, better world that will survive because of our existence, not despite it, I am glad that according to the most up-to-date evidence, acupuncture is an effective treatment for anxiety (3).

HOW DOES ACUPUNCTURE WORK FOR ANXIETY?

Whilst the conventional treatment of anxiety usually involves some combination of pharmacological and psychological interventions, acupuncture engages directly with the sympathetic and parasympathetic nervous system:

Heart Rate variability

One of the most sensitive measures of the body’s ability to cope with stress is Heart Rate Variability (HRV). Rather than beating consistently at the same rate like a metronome, the heart changes its rate based on a fine-tuned response to the environment. A higher HRV is associated with better health in all domains, including mental health and low anxiety levels. Acupuncture has been shown to improve the body’s ability to cope with stress through improving HRV (4).

Neurochemistry

When the body is under stress, the hypothalamus (an area of the brain) releases neurochemicals.  Research shows that acupuncture can calm this response (5).

Endorphins

Acupuncture has also been shown to increase the release of endorphins, the body’s own ‘feel-good’ chemicals, which play an essential role in regulating physical and emotional stress responses such as pain, heart rate, blood pressure and digestive function (6, 7, 8, 9).

CHINESE HERBAL MEDICINE FOR ANXIETY

Chinese herbal formulas for anxiety relief harness the calming properties of various herbs to reduce stress and promote mental tranquillity. Common ingredients like licorice root, poria, and bupleurum are used to soothe the mind and balance emotions. By targeting the root causes of anxiety and restoring harmony within the body, these traditional remedies offer a natural approach to alleviating anxiety symptoms.

NUTRITIONAL SUPPLEMENTS FOR ANXIETY

Nutritional supplements can aid in relieving anxiety by providing key nutrients that support brain function and emotional stability. Many supplements are known to promote relaxation and reduce anxiety symptoms. I always encourage obtaining nutrients from the diet, but there are times when by incorporating practitioner-quality nutritional supplements into your regimen, you can enhance your body's natural ability to manage stress and maintain a calmer, more balanced state of mind.

CAN I USE ACUPUNCTURE ALONGSIDE OTHER MENTAL HEALTH INTERVENTIONS?

In short, ABSOLUTELY.

Modern acupuncture practice is, at its heart, a complementary medicine. We work alongside your healthcare team and integrate with the other modalities providing care for your anxiety, including pharmaceutical intervention. With your consent, we can even stay in touch with your healthcare team, so they are always informed of your progress.

Get in touch today…

If you have been stuck experiencing anxiety for too long, and you are interested in how acupuncture can support you to regain a harmonious emotional landscape.

REFERENCES

1. Watkins LL et al. (2013). Association of anxiety and depression with all-cause mortality in individuals with coronary heart disease, Journal of the American Heart Association, vol 2, e000068.

2. Biing-Jiun Shen et al. (2008). Anxiety characteristics independently and prospectively predict myocardial infarction in men: The unique contribution of anxiety among psychologic factors, Journal of the American College of Cardiology, Vol 1(2), pp113-19. 

3. McDonald J, Janz S. The Acupuncture Evidence Project: A Comparative Literature Review (Revised Edition). Brisbane: Australian Acupuncture and Chinese Medicine Association Ltd; 2017. http://www.acupuncture.org.au/

4. Guo ZL, Longhurst JC. Expression of c-Fos in arcuate nucleus induced by electroacupuncture: relations to neurons containing opioids and glutamate. Brain Research. 2007;1166:65–76 

5. Guo ZL, Longhurst JC. Expression of c-Fos in arcuate nucleus induced by electroacupuncture: relations to neurons containing opioids and glutamate. Brain Research. 2007;1166:65–76

6. Harbach H, Moll B, Boedeker RH, et al. Minimal immunoreactive plasma b-endorphin and decrease of cortisol at standard analgesia or different acupuncture techniques. European Journal of Anaesthesiology. 2007; 24:370-6

7. Li M, Tjen-A-Looi SC, Longhurst JC. Electroacupuncture enhances preproenkephalin mRNA expression in rostral ventrolateral medulla of rats. Biol Psychiatry. 2010;477:61-5

8. Yin J, Chen J, Chen JDZ. Ameliorating effects and mechanism of electroacupuncture on gastric dysrhythmia, delayed emptying and impaired accommodation in diabetic rats. The American Journal of Physiology. 2010; 298:G563-G570

9. Agelink MW, Sanner D, Eich H, Pach J, Bertling R, Lemmer W, Klieser E, Lehmann E. Does acupuncture influence the cardiac autonomic nervous system in patients with minor depression or anxiety disorders? Fortschritte der Neurologie-Psychiatrie. 2003;71:141-9