Acupuncture for Natural Stress Relief
Stress has become an all-consuming force in our daily lives, so widespread and persistent that measuring its reach and impact seems nearly impossible. In my clinic, it often feels like stress and overwhelm are the culprits behind every ailment that brings people to seek my care.
Society has normalised and trivialised (and idolised) stress to the point where most believe a stressful life is the norm and that success must be paid for with the misery of stress. The achievements manifested through high-functioning anxiety are coveted. This mindset perpetuates the notion that stress and dysregulation are the unavoidable costs of living and that burnout is merely a sign that we’ve pushed too far, but until then, we must soldier on.
I beg to differ. While I don’t claim to know the ultimate purpose of human existence, I am convinced that it doesn’t involve enduring a relentless onslaught of stress and burdens.
Something to consider when we think about stress is that stress is a physiological response, that triggers reactions that alter the body's functioning.
Again, differently; when faced with a stressor - the body reacts by changing how it functions.
This is a big deal.
Processing and coping with stressful situations requires the engagement of complex mechanisms that integrate the brain and body. A stress response is mediated through a complex interplay of the nervous, endocrine, and immune systems.
Healthy Stress
Now, of course, not all forms of stress are detrimental. Some stressors are enjoyable, stimulating, and inspiring. Termed “eustress”, these positive stressors can replenish our energy, enhance cardiovascular health, boost endurance, and sharpen cognitive function. Eustress fosters mental acuity and motivation. Healthy stress helps us learn, grow and evolve. Have you ever felt frustrated when you tried to learn something new and difficult - this is related to an adaptive adrenaline response which is helping your brain to create the new pathways required to learn.
A healthy stress response finds regulation soon after the initial stress process happens.
In this article, we will look at the opposite kind of stress, the seemingly unavoidable, detrimental, chronic type that when left unchecked can wreak havoc on our health.
We’ll take a little peak at the science of stress, what can go wrong, and of course - take a tour through the Chinese medicine perspective, finishing off with a look at the research into acupuncture as a treatment option to help promote relaxation, rejuvenation and restoration of body, mind, spirit.
But first, the science.
YOUR PHYSIOLOGY ON STRESS - A NORMAL HEALTHY RESPONSE
Here’s the sciencey stuff if you like that kind of thing (I do), otherwise - scroll down to “How Stress Affects Your Health”.
Two major biological feedback loops kick into action in response to stress, the sympathetic-adreno-medullar (SAM) axis, and the hypothalamic-pituitary-adrenal (HPA) axis;
The SAM axis is activated quickly. The sympathetic nervous system stimulates the adrenal medulla (part of the adrenal glands) to release adrenaline and noradrenaline. These hormones prepare the body for a quick response by increasing heart rate, blood pressure, and energy supply.
The HPA axis response to stress unfolds over a longer period. The hypothalamus (a brain structure) releases a hormone that stimulates the pituitary gland (another brain structure) to release another hormone, which prompts the adrenal cortex (another part of the adrenal glands) to produce and release cortisol. Cortisol mediates our response to stress over a longer period by increasing blood sugar, enhancing brain use of glucose, and suppressing non-essential functions like digestion and growth (and yes, reproduction).
So, the SAM axis deals with the immediate stress response, while the HPA axis manages longer-term stress. In both cases, "axis" refers to a coordinated pathway of interactions among different body systems to respond to stress.
Switching off the stress response
In a healthy, regulated stress response, once the stressor is removed, the parasympathetic nervous system steps up to counteract the effects of the SAM axis, reducing adrenaline levels, and the negative feedback loop of the HPA axis decreases cortisol production, allowing the body to return to baseline homeostasis.
YOUR PHYSIOLOGY IN CHRONIC, LONG TERM OR DAILY STRESS (UNHEALTHY STRESS)
In response to long-term or chronic daily stress, the SAM and HPA axes can be activated repeatedly or persistently, leading to several physiological changes and potential health issues. Here's what happens in each mechanism:
SAM Axis:
With chronic stress, this system can remain persistently activated. This can lead to continuous release of adrenaline and noradrenaline which might increase heart rate and blood pressure over long periods.
HPA Axis:
Chronic stress leads to the repeated or sustained activation of the HPA axis. Over time, the body may produce too much cortisol or, paradoxically, too little.
HOW STRESS AFFECTS YOUR HEALTH
Elevated cortisol & adrenaline levels can disrupt many bodily functions.
Metabolic Effects
Increased blood sugar levels, leading to insulin resistance. Long-term high cortisol can lead to weight gain, particularly abdominal fat, muscle weakness, bone density loss (osteoporosis), digestive problems and increased systemic inflammation. The constant state of heightened alertness and energy expenditure can lead to exhaustion. (1)
Immune System
Immune suppression - means reduced immune function, making the body more prone to infections, on top of picking up whatever is going around you might notice you recover slowly from small injuries.
Autoimmune disease - a large observational study exploring the connection between stress and autoimmune disease found that individuals diagnosed with a stress-related disorder were more likely to be diagnosed with an autoimmune disease (2), of course - observational studies are not rigorous enough to draw definite conclusions about the link between stress and autoimmune disease.
Cognitive Effects
Impaired memory and cognitive function, brain fog, zoning out and forgetfulness. Stress is also implicated in Alzheimer’s Disease (3).
Mood Effects
Increased risk of anxiety, depression, and other mood disorders (4).
Reproductive health
High stress is associated with irregular cycles, as well as worsening of menopausal symptoms (5).
Remember the HPA axis? Well, the HPO axis (hypothalamic-pituitary-ovarian axis) regulates reproductive hormones and menstrual cycles. Stress can disrupt this system, leading to irregular periods, reduced fertility, and other reproductive health issues (6).
This, along with the adrenal glands taking over hormone production after the ovaries cease production, is why regulating and reducing stress is super important for those in or nearing peri-menopause, and anyone with ovaries whether or not you choose to have children.
Sleep
Sleep and stress share a bidirectional relationship, each affecting the other. You might find that when you are stressed, you struggle to have a night of restorative sleep, and likewise - when you have had poor sleep (or many nights of poor sleep for some time), your resilience to stress is reduced (7).
Muscle Tension
When the body is stressed, muscles tense up. Muscle tension is almost an inevitable reaction to stress—the body’s way of guarding against injury and pain. You might notice this through your jaw, neck and shoulders, and you might have already made an association with tension-type headaches.
STRESS & CHINESE MEDICINE
From a Traditional Chinese Medicine (TCM) perspective, the impact of stress on health & well-being is quite simple and has been recognised for millennia.
Clinically, I look at stress from these two perspectives, but more often than not - they are interrelated:
Physical stress - be this overwork (working out to the point of exhaustion, or working hard long hours in a job), underwork (sedentary lifestyle), improper nourishment through the diet or erratic eating patterns, or environmental stressors like toxins and pollutants
Emotional stress - each organ relates to an expression of emotion, which when out in excess (or out of balance) manifests in a physical symptom.
From a Chinese medicine perspective, either one or both form a possible aetiological foundation for almost every disease or state of ill health. A quick flick to a few random conditions in one of my favourite clinical guides yields the following health conditions, all with at least one of the above factors as a possible aetiological factor:
Constipation, diarrhea, dizziness & vertigo, headache, tinnitus, nausea, reflux, indigestion, pain, sinusitis & allergic rhinitis, haemorrhoids, hyperthyroid, hypothyroid, insomnia, anxiety….
You get the picture. Of course, it’s not all stress… other important factors contribute to health conditions like injury, surgery, inherited conditions, medications, and pathogens.
SO HOW CAN ACUPUNCTURE HELP RELIEVE STRESS NATURALLY
Acupuncture tends to lead to a deeply relaxing and restorative state.
Studies demonstrate the direct effects of acupuncture on the central nervous system. These include where acupuncture stimulates muscle relaxation and changes in visceral organs via spinal reflex effects.
In the brain, acupuncture has been shown to change functional connectivity, decreasing activity in brain structures associated with stress and illness while improving the HPA axis regulation.
Remember, the HPA axis is the primary system for regulating hormones and the physiological stress response. Acupuncture is associated with the regulation of cortisol levels measured in saliva (8)
Acupuncture modulates parasympathetic activity, the nervous system branch associated with rest, relaxation, digestion, tissue healing and immune function (9), helping you to get out of flight, fright, freeze, or fawn.
CHINESE HERBAL MEDICINE FOR NATURAL STRESS RELIEF
Chinese herbal medicine offers valuable support for stress relief by leveraging a variety of natural herbs known for their calming and restorative properties. These herbs, such as ginseng, reishi mushroom, and ashwagandha, work to balance the body's energy, improve sleep, reduce anxiety, and enhance overall well-being. By integrating these traditional remedies with acupuncture and other lifestyle adjustments, you will be feeling de-stressed and better resourced for your day-to-day.
NUTRITIONAL SUPPLEMENTS FOR NATURAL STRESS RELIEF
Nutritional supplements can also support stress relief by providing essential vitamins and minerals that promote mental and physical well-being. Supplements such as magnesium, B vitamins, and omega-3 fatty acids are known to reduce anxiety, improve mood, and support nervous system health. By incorporating these nutrients into your diet, and using high-quality practitioner-only supplements when needed, you can enhance your body's resilience to stress and improve overall mental health.
EMOTIONS AND CHINESE MEDICINE
Expanding on how we view emotions in TCM. The unique way that you experience stress helps guide your acupuncture treatment. You are unique, and your treatment with acupuncture will always be different to someone else's treatment, and most likely different from treatment to treatment.
I like to use the framework of the five elements to understand how the different emotions emerge in the human experience:
Earth
If you tend to respond to stress with rumination, worry and overthinking, this indicates an imbalance in your Earth Energy. Thus, your acupuncture treatment would focus on the channels associated with the Spleen & Stomach. We would also look at bringing in some mindfulness meditation, improving your diet, digestion & movement patterns.
Wood
If your stress response is more of irritability, impatience, frustration, anger or rage - we’re looking at the Wood Energy being affected. Your acupuncture treatment would focus on harmonising and moving the channels associated with the Liver & Gallbladder. We’d also look at getting you out in nature more regularly, reducing alcohol & introducing gentle breath work practices to move your qi.
Fire
If stress sends you into anxiety mode, overstimulation & excitability to the point of becoming almost manic in your approach to work. Using nervous energy and seeming to thrive on that euphoria for a while before you crash with exhaustion, we are guided to your Fire Energy, looking to harmonise the channels of the Heart, Small Intestine, Pericardium & San Jiao. We want to get you focused on sleep hygiene and activities like foot soaking to help circulate that energy through the entire system rather than burning it up & out through the chest.
Metal
If it is sadness & grief that arise when you are faced with stress, we are guided to the Metal Energy and working with the acupuncture channels of the Lung & Large Intestine. We are looking at what needs letting go of and working through unresolved grief. Often, for metal-types, this will include letting go of perfectionist tendencies, or covetting and admiration of others' perceived perfection.
Water
If stress sends you packing with fear, fright, and worry about the future, we are focusing on your Water Energy, and the channels of the Kidney and Bladder. We will befriend guided imagery, creativity, finding your true path and cultivating the will to follow it. We will also explore the fear, and safely support you to experience it, and maybe sometimes do scary things anyway.
BOOK AN APPOINTMENT FOR ACUPUNCTURE FOR NATURAL STRESS RELIEF IN NORTH BRISBANE
If you want to expand beyond the limitations imposed by stress and need a little support learning how to do it, reach out or book online.
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