Anxiety

Studies and scans suggest that acupuncture can help anxiety by:

1. Triggering the body to release chemical messengers and hormones that are important for pain relief and relaxation
2. Influencing the part of the nervous system in charge of functions like slowing your heart rate and breathing so that you feel more relaxed.
3. Influencing parts of the brain that are important for regulating your mood.

If you are interested, more details about how acupuncture affects the body are provided below.

Acupuncture may influence the release and regulation of neurotransmitters (chemical messengers) in the brain, such as serotonin, dopamine and endorphins, which play a role in mood regulation, pain perception and overall well-being.

Acupuncture may also influence the autonomic nervous system, which controls involuntary body functions such as heart rate, digestion and respiratory rate. By balancing sympathetic and parasympathetic activity, acupuncture may contribute to overall relaxation and stress reduction and improve gastrointestinal and cardiovascular function (1).

Acupuncture can safely be used alongside anxiety medication such as selective serotonin reuptake inhibitors (SSRIs) and may significantly improve anxiety compared with using SSRIs alone (2).

Functional magnetic resonance imaging (fMRI) studies have demonstrated that acupuncture can lead to changes in brain activity. Specific brain regions involved in emotions, such as the amygdala and hippocampus, may be activated or modulated during acupuncture sessions, suggesting a neurobiological basis for its therapeutic effects (3).

Breathing exercises, such as the physiological sigh, can help reduce symptoms of anxiety. A study from Stanford Medicine demonstrated physiological/cyclic sighing for just 5 minutes a day could improve mood and lessen anxiety by activating the body’s parasympathetic response (4).

Physiological/Cyclic sighing

1. Breathe in through your nose until you have filled your lungs.
2. Do not breathe out. Instead, take a second deeper inhale through your nose so your lungs expand even more fully.
3. Very slowly exhale through your mouth  
   
   

3-4-5 breathing

1. Inhale for 3 seconds
2. Hold breath for 4 seconds
3. Exhale for 5 seconds

Progressive muscle relaxation is a relaxation technique that involves tensing and then completely relaxing different muscle groups in the body, usually starting from the feet and progressing upward. The aim is to reduce muscle tension and promote a state of deep relaxation.

I’ve included a link to a short practice but there are many different options if you search on Google or YouTube.

Progressive Muscle Relaxation – A 5 minute Guided Mindfulness Meditation (youtube.com)

Yoga combines physical postures, breath control, meditation and relaxation techniques, creating a holistic practice that can positively impact both the body and mind.

Regular yoga is thought to improve mood and reduce anxiety by increasing the levels of the relaxation neurotransmitter, gamma aminobutyric acid (GABA), in the brain and reducing the stress-hormone cortisol (5).

Cold therapy involves the use of cold temperatures for therapeutic purposes. Common forms include cold showers, ice baths and outdoor swimming.

It has been linked to benefits such as reduced anxiety, depression and inflammation as well as improving immunity.

It is important to note that while some people might find cold therapy helpful for managing anxiety, it might not be suitable for everyone. Individuals with certain medical conditions, such as heart disease, asthma or Raynaud’s syndrome, should approach cold therapy with caution and consult with a health professional before trying it.

Spending time in nature can greatly benefit your physical and mental wellbeing. This could be activities such as going for a walk, hike, gardening, volunteering or looking after animals.

Natural fractals are self-repeating patterns such as those in leaves, flowers, clouds, trees and water. A study by the University of Oregan found that natures’ fractals may reduce stress by up to 60% (6) .

The combination of physical activity, sensory stimulation, and connection to nature during gardening can create a therapeutic experience that eases stress and promotes a sense of well-being.

1.  Spending time in green spaces has been shown to reduce cortisol levels (the body’s stress hormone), which in turn can decrease feelings of anxiety. Being in nature or even viewing natural elements has a calming effect, promoting relaxation and mindfulness.

2. Digging, planting and weeding can be a good workout releasing endorphins which improve mood and reduce stress levels.

3. Gardening encourages a state of mindfulness by engaging all five senses. The repetitive nature of certain gardening tasks, like weeding or watering, allows for focused attention on the present moment, reducing the mind’s tendency to worry about future events or ruminate on the past.

4. The act of planting and nurturing plants until they flourish provides a sense of accomplishment.

5. Growing and tending to plants offers a distraction from negative thoughts and an opportunity to engage in an activity with positive outcomes.

6. Gardening in community gardens or group settings, fosters social interaction. This helps reduce feelings of loneliness and isolation, which are often associated with anxiety and depression.

7. Exposure to natural light while gardening can help regulate circadian rhythms, promoting better sleep and an associated reduction in anxiety levels.   

Originating in Japan, forest bathing (or Shinrin-yoku) has become popular due to its associated health benefits. Fortunately, you are not expected to wear a swimsuit for this type of bathing. A simple walk in a wood or forest with your normal clothes on is sufficient.

The concept revolves around slowing down and engaging with the natural environment using all the senses, breathing in the fresh air, listening to the sounds of nature, touching the trees and plants and observing the surroundings mindfully.

Health benefits may include reduced stress, lowered blood pressure, improved mood, creativity and concentration. As trees release chemicals called phytoncides which increase the number and activity of natural killer cells in the human body, forest bathing may also enhance immune function (7).

Listening to music may reduce anxiety by influencing mood-regulating neurotransmitters (8). Generally, slower tempo music can help reduce heart and breathing rates, inducing a state of relaxation.  

Individual preferences play a crucial role in music’s effectiveness. What is soothing for one person may be irritating to another. Finding the right genre or piece can greatly enhance its therapeutic benefits.

Binaural beats are claimed to have various effects on the brain such as relaxation, enhanced focus and stress reduction. These beats are an auditory illusion perceived when two slightly different frequencies are presented separately to each ear through headphones. The brain perceives a third tone which is the difference between the two frequencies.

For more information about the potential uses for binaural beats see Binaural Beats | Psychology Today United Kingdom

Lack of sleep may worsen anxiety symptoms. If possible, try to go to bed and wake up at the same time each day.

Preparing your body for sleep begins as soon as you wake up in the morning. It is important that you get exposure to bright light as soon as possible after waking to set your circadian rhythm.

In countries where winter mornings are dark, some people may benefit from using a SAD (seasonal affective disorder) lamp in the morning to get some morning light exposure.

During the day, exposure to daylight, fresh air and exercise (this can just be gentle exercise such as walking) will all help towards a better night’s sleep.

Exercise stimulates the release of your mood elevating endorphins and can help reduce levels of the stress hormone cortisol.

Engaging in exercise can also provide a distraction from anxious thoughts and worries as well as improving sleep.

Activities that combine physical activity with mindfulness and breath control, like yoga, tai chi and qi gong can enhance the mind-body connection.

You don’t have to do a high intensity exercise workout to feel the benefit. Do something you enjoy and fits in with your lifestyle. That could be going to the gym, weightlifting, yoga, a fun exercise class or just walking more often.

“Let food be thy medicine and let medicine be thy food.” This famous quote attributed to Hippocrates emphasises the impact of nutrition on our health. Eating a balanced diet rich in nutrients can be a powerful way to support our overall wellbeing and help prevent certain illnesses.

The gut-brain axis is a communication system between your digestive system and brain. The key parts include the enteric nervous system in your gut, the vagus nerve connecting the gut and the brain, and the microorganisms in your gut known as the microbiota. This communication can influence mood, digestion and overall health.

In simple terms, a poor diet could contribute to anxiety and depression as well as many other conditions.  

Although the caffeine in tea (including green tea), coffee and energy drinks has energising effects, it can exacerbate anxiety symptoms. Consumption can increase heart rate and blood pressure and stimulate release of certain neurotransmitters which increase alertness. Some people are just more sensitive to caffeine and become more jittery, restless or anxious after consumption.

The elimination half-life (time taken for concentration to reduce to half its starting dose) of caffeine can vary between 1.5 and 9.5 hours (10). For example, if you drink a caffeinated drink at 1pm, half the amount of caffeine could still be present in the body at 10pm depending on your body’s ability to metabolise it. Limiting caffeine consumption to before midday could be worth trying if you struggle to sleep.

Even if you fall asleep with no problem, caffeine can also affect the deep, restorative phases of sleep (11) and poor quality sleep can increase anxiety further.

Several herbs have been traditionally used to help alleviate symptoms of anxiety.

Smelling herbs such as lavender or rosemary may aid relaxation.

Ingested herbs that might help anxiety include Lavender, Chamomile, Valerian, Passionflower and Ashwagandha.

Ingested herbs can have a powerful action and like anything that you consume, the effects can vary greatly between individuals. Anyone can react to something they have not taken before. Always research the dose, how to take it, possible interactions with other medications and contraindications.

Some people find art helpful in managing anxiety. It may allow individuals to express their emotions, thoughts and experiences in a non-verbal way. Immersion in the creative process can also serve as a healthy distraction from anxious thoughts and worries.

Social media often presents a curated version of people’s lives, highlighting the positives while omitting the negatives. Constant exposure to these idealised images and lifestyles can lead to feelings of inadequacy and comparison, which may exacerbate anxiety.

Social media platforms are designed to keep users engaged through features such as notifications and live updates. This can create a fear of missing out (FOMO) or feeling disconnected.

The constant stream of information on social media can be overwhelming especially when it includes news about distressing or contentious topics. This can increase feelings of anxiety and make it difficult to disconnect.