Anxiety: A Chinese Medicine (CM) Perspective

1. Seek help:

Talking to someone you trust about what’s making you anxious could be a relief. It may be that just having someone listen to you and show they care can help in itself. If you aren’t able to open up to someone close to you may contact your healthcare professional or Beyond Blue: https://www.beyondblue.org.au/ or Black Dog Institute: https://www.blackdoginstitute.org.au/resources-support/anxiety/help-support/

TCM treatments focus on restoring the balance and flow of Qi within the body. Some common approaches include:

1. Acupuncture: Fine needles are inserted into specific points along the body’s meridian pathways to help regulate the flow of Qi, relieve stagnation, and promote a sense of calm and relaxation.
   
   
   
2. Chinese Herbal Medicine: TCM practitioners may prescribe specific herbal formulas tailored to the individual’s pattern of imbalance. These herbal remedies aim to nourish deficient organs, clear heat or phlegm, and support emotional well-being.
   
   
   
3. Western Herbal Medicine: A Western Herbalists approach will focus on supporting the nervous system, reducing stress, and promoting overall well-being. Some commonly used herbs and approaches include:
      
   •    Adaptogens: Adaptogenic herbs help the body adapt to stress and restore balance. Examples include Ashwagandha (Withania somnifera), Rhodiola (Rhodiola rosea), and Holy Basil (Ocimum sanctum). These herbs can help modulate the stress response, improve energy levels, and promote mental clarity.
   
   •    Nervine Herbs: Nervines have a calming effect on the nervous system and help alleviate symptoms. Examples include Chamomile (Matricaria chamomilla), Lemon Balm (Melissa officinalis), Passionflower (Passiflora incarnata), and Skullcap (Scutellaria lateriflora). They can help reduce nervous tension, promote relaxation, and improve sleep.
   
   •    Anxiolytic Herbs: Certain herbs have specific anxiolytic properties, helping to reduce symptoms and promote a sense of calm. Examples include Kava Kava (Piper methysticum), Valerian (Valeriana officinalis), and California Poppy (Eschscholzia californica). These herbs can be beneficial for acute anxiety or panic attacks.
   
   •    Aromatic Herbs: Aromatic herbs have uplifting and calming properties. They can help improve mood, reduce stress, and promote relaxation. Examples include Lavender (Lavandula angustifolia), Rosemary (Rosmarinus officinalis), and Lemon Verbena (Aloysia citrodora).
   
   •    Herbal Tea Blends: Herbal tea blends combining various calming herbs can be soothing and supportive. Combining herbs like Chamomile, Lemon Balm, and Lavender can create a relaxing and calming blend.
   
   
   
4. Dietary and Lifestyle Recommendations: TCM emphasises the importance of maintaining a balanced lifestyle and diet. Recommendations may include stress management techniques, such as meditation or Qi Gong, as well as dietary adjustments to support digestive health and nourish the body.

2. Sleep, Diet & Exercise:

• Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. See our page on coping with sleep problems for more information.
• Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our page on food and mood for more information.
• Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See our pages on physical activity for more information.

3. Relaxation/Mindfulness/Meditation:

Relaxation/Mindfulness – taking time to be out in nature and have some ‘Me-Time’ away from the daily stressors is very important to maintain a balanced emotional state. Meditation is a learned tool that can help you gain insight into your mind-body state and recognise why you become anxious when exposed to certain triggers or stressors.

Other things you can consider are:

1. Deep breathing exercises: Deep, diaphragmatic breathing can help activate your body’s relaxation response and reduce symptoms. Find a quiet place, sit or lie down comfortably, and take slow, deep breaths, focusing on fully expanding your abdomen as you inhale and gently releasing the breath as you exhale.
2. Progressive muscle relaxation: This technique involves systematically tensing and relaxing different muscle groups to promote relaxation. Start by tensing and then releasing the muscles in your toes, gradually working your way up to your head and neck.
3. Regular exercise: Engaging in physical activity on a regular basis can help reduce symptoms and improve your overall well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities like walking, jogging, swimming, or yoga can be beneficial.
4. Practice mindfulness or meditation: Mindfulness involves focusing your attention on the present moment without judgment. Meditation techniques, such as mindfulness meditation or guided imagery, can help calm your mind and alleviate symptoms. There are many smartphone apps and online resources available to guide you through mindfulness exercises.
5. Maintain a balanced lifestyle: Ensure you’re getting enough sleep, eating a nutritious diet, and avoiding excessive consumption of caffeine, alcohol, and nicotine. These substances can worsen symptoms. Prioritize self-care activities, engage in hobbies, and make time for relaxation and leisure.
6. Challenge negative thoughts: Practice identifying and challenging negative or anxious thoughts. Ask yourself if there is evidence to support these thoughts and consider more balanced and realistic perspectives. Cognitive-behavioral therapy techniques can be helpful in this regard.
7. Seek support from loved ones: Talk to trusted family members or friends about your symptoms. Sometimes, verbalizing your worries and concerns can help alleviate their intensity. Their support and understanding can provide comfort and reassurance.
8. Limit exposure to stressors: Identify and limit exposure to situations or triggers that contribute to your symptoms. This may involve setting boundaries, saying no to additional responsibilities when necessary, or reducing exposure to stressful environments.
9. Consider relaxation techniques: Engage in activities that promote relaxation and stress reduction, such as listening to calming music, taking a warm bath, practicing aromatherapy, or engaging in activities you enjoy, such as reading or spending time in nature.