stress

 Stress: Holistic Methods of Traditional Chinese Medicine.

Stress affects almost everyone these days, often negatively affecting our physical and mental health. Long-term stress can lead to problems such as sleep disorders, adrenal fatigue, weakened immunity, and difficulty concentrating. Traditional Chinese Medicine (TCM) offers a holistic approach that combines herbal therapies, acupressure, Qi Gong, breathing techniques, and modern therapeutic methods. This multi-dimensional strategy can be very effective in managing stress.

1. ACUPRESSURE – A NATURAL METHOD OF RELEASING TENSION

Acupressure is a treatment method in which by pressing on specific points on the body, we can harmonize the flow of energy (qi) in the body. It helps to release energy blockages, which according to TCM can be a source of stress and tension.

Key Acupressure Points for Stress

Pericardium 6 (P6): Located on the inside of the wrist, between the tendons. Massage of this point relieves symptoms of anxiety, helps with stress-induced nausea, and calms.

Du 20 (Baihui): A point at the top of the head that symbolizes the connection with heaven. Acupressure here helps to calm the mind, improves concentration, and reduces feelings of overwhelm.

Shen Men (HT7): Located on the inside of the wrist, near the wrist bone. Pressing this point relieves stress, regulates emotions, and promotes sleep quality.

How to Do Acupressure for Stress?

Sit in a comfortable place, relax, and take a few deep breaths.

Press gently on the selected points, applying steady but not painful pressure for approximately 1–2 minutes on each point.

Do this practice several times a day, especially when you feel tension building up.

Regular use of acupressure can help regulate the nervous system and provide relief from long-term stress.

2. TCM HERBS FOR STRESS: JIA WEI XIAO YAO WAN, LONG GU AND MU LI AND OTHER HERBS

Herbal medicine is a key part of Traditional Chinese Medicine and has been used for thousands of years to harmonize the body and mind. In the treatment of stress, herbs with adaptogenic properties are used to help the body better adapt to stress and regulate the stress response.

Key Formulas and Herbs

Jia Wei Xiao Yao Wan: Known as the "Extended Free-Wandering Formula," this is one of the most popular TCM stress formulas. It helps with symptoms such as anxiety, irritability, fatigue, and mood swings. It contains a blend of herbs, including bupleurum root (Chai Hu) and licorice root (Gan Cao), which support the liver's energy balance and have a calming effect.

Long Gu and Mu Li: Long Gu (fossilized mammal bones) and Mu Li (oyster shells) are ingredients used to calm the mind and stabilize emotions. Both are valued for their ability to "ground" energy - they help reduce feelings of anxiety and have a calming effect, making them helpful in treating insomnia and irritability caused by stress.

Magnolia (Hou Po): It is an herb used to relieve anxiety and emotional tension, and also helps with sleep problems.

Knotweed Root (He Shou Wu): Known for its rejuvenating and nervous system-supporting properties. Improves resistance to stress and contributes to better sleep quality.

Before using any herbs, it is advisable to consult a TCM specialist to determine the dosage and proper formula to suit your individual needs.

Recipe for Calming Herbal Infusion

Ingredients:

1 teaspoon licorice root (Gan Cao)

1 teaspoon bupleurum root (Chai Hu)

1 teaspoon of knotweed root (He Shou Wu)

1/2 teaspoon lavender flowers

1/2 teaspoon of chamomile flowers

Preparation Method:

Pour 500 ml of hot water over the herbs and leave covered to brew for about 10–15 minutes.

Strain the infusion and drink warm. You can add a little honey for flavor.

Consume in the evening or in situations of increased stress.

3. QI GONG – LIFE ENERGY PRACTICE

Qi Gong is an ancient Chinese technique that combines movement, breath control, and concentration to regulate the flow of vital energy (qi) in the body. Regular practice of Qi Gong helps strengthen the body, support immunity, and reduce stress.

Qi Gong Exercises for Calming

Abdominal Breathing: Breathing into your belly (not your chest) helps calm your nervous system and restore balance. Sit comfortably, close your eyes, and then breathe slowly into your belly.

Concentration and Visualization Exercises: Qi Gong uses visualizations, such as energy flowing through the body, to help reduce stress-causing thoughts. Imagine energy flowing from the top of your head to your feet, which promotes a sense of calm.

How to Practice Qi Gong?

Find a quiet place, focus on your breathing, and move slowly.

To start with, just 5–10 minutes a day will be enough, and the effects will be more noticeable after a few weeks of practice.

4. MEDITATION AND BREATHING TECHNIQUES – THE PATH TO CALMING THE MIND

Mindfulness meditation and deep breathing are powerful tools for stress management. Regular practice helps reduce cortisol (stress hormone), reduces anxiety and improves concentration.

Mindfulness Meditation: Focusing on the present moment without judging your thoughts. This exercise allows you to detach yourself from your thoughts and helps calm your nervous system.

Deep breathing (e.g. 4-7-8 technique): This involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique helps to quickly calm the body and reduce tension.

5. MODERN SUPPORT METHODS

Combining TCM techniques with modern stress treatments, such as cognitive behavioral therapy (CBT), can be very effective. CBT helps change thought patterns and habits that can lead to stress.

Physical activity: Regular exercise helps produce endorphins, which improves mood and lowers tension levels.

Drug therapy: In cases of more severe stress, your doctor may recommend the use of anti-anxiety or antidepressant medications, but it is worth combining them with natural techniques for optimal effect.

SUMMARY

A holistic approach to stress that combines acupressure, herbal medicine (Jia Wei Xiao Yao Wan, Long Gu and Mu Li), Qi Gong practice, meditation and modern therapy methods can help reduce the negative impact of stress. Choosing the right methods and using them regularly brings lasting benefits, restoring harmony and health on both the physical and mental levels.

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