The stress and pressures of everyday life can often lead an individual to worry. Worrying is an emotion that has been present throughout human evolution. Our central nervous system frequently responds to stress and fear by worrying. Not all feelings of worry are unhealthy, worrying can push our minds and bodies to find solutions for our real problems. Worry can stem from major stressful life events such as a serious illness or a combination of issues, such as financial stress. Worrying can lead to negative emotions such as feelings of anxiousness or apprehension. Physical symptoms of worry can manifest as nausea, stomach discomfort, headaches, heart palpitations, fatigue, anger, irritability, problems with focus and concentration, poor memory, sleep issues and bad decision making. Patterns of worry are often hardwired within you (genetically and environmentally) leading you to worry when you do not even realize you are doing it.
In Chinese Medicine the emotion of worry is strongly associated with the TCM spleen organ of the earth element. Prolonged, excessive worry can lead to dysfunction of the TCM spleen, depleting your spleen qi (life force) and generating an accumulation of fluids and dampness in your body. Excess fluids and dampness weigh you down emotionally, physically, and mentally. The depletion of your TCM spleen organ can impair your ability to think clearly and focus, leaving you prone to increased worry, fatigue, loss of appetite and poor digestion.
The following 3 approaches help improve our bodies physical and emotional response to worry.
Acupressure for worry
Acupressure is an alternative to acupuncture, where you massage specific areas of the body with your thumb to stimulate the acupuncture point. You can choose to massage the acupuncture point with essential oils such as chamomile, orange, or lavender.
Heart 7: located on the inside of your wrist, in the crease on the side where your pinky figure is located.
Spleen 4: located on the inside of the foot in the arch, distal to the first metatarsal bone.
Visit the links below for tutorials on how to find Heart 7 and Spleen 4
https://www.youtube.com/watch?v=REqVarEKcwc (Heart 7)
https://www.youtube.com/watch?v=X1NIE5I1UYI (Spleen 4)
Create a “worry period”
Designate a time for worrying each day. It is best to keep your “worry period” at the same time every day and not too close to your bedtime. You can worry about whatever has been bothering you during your “worry period”. The rest of the day should remain worry-free. If an anxious thought or worry does creep up during the day, write it down and remind yourself that you will have time to think about it later during your “worry period”. Writing down your worries can help them lose their power. If your thoughts are still bothering you, examine them during your “worry period”. Once you create a “worry period” practice, you will start to notice your worries do not seem that important anymore, allowing you to shorten or rid yourself of your “worry period” and enjoy your day.
Establish a mindfulness meditation practice
A mindfulness meditation practice can help you eliminate your worries by allowing you to be present with your life and circumstances. During your meditation practice acknowledge and hold space for your worries. Observe your worries from an outsider’s perspective without judgment. Pay attention to how your body feels, your breath, your emotions, and thoughts, let your worries pass. If you find yourself dwelling on a negative emotion, bring yourself back to the present. A mindfulness practice can reinforce a positive mental habit, letting you break free of worry.
Visit the link for a 10-minute mindful mediation for alleviating worry.
Recipe for nourishing the spleen
Toasted Coconut Oatmeal (2 servings) (vegan)
2 cups of water
1 cup of oatmeal
1 tsp of chia seeds
Toasted coconut
Chopped walnuts
Cinnamon
Drizzle of agave or date syrup (optional)
Drizzle of coconut cream (optional)
Bring 2 cups of water to a boil and add oatmeal with chia seeds. Cook as directed.
Portion the oatmeal into 2 bowls. Top with chopped walnuts, shredded coconut, maple syrup/ agave, and drizzle with coconut cream. Sprinkle cinnamon on top and enjoy.
To learn more about how acupuncture and counseling can support your emotional and physical health, please do not hesitate to get in touch with Radiant Collective LLC.
Radiant Collective is an integrative wellness practice located in the heart of downtown Eugene, Oregon. We offer holistic mental health counseling, acupuncture, and Chinese medicine for ADHD, stress, anxiety, and chronic pain management for children, teens, and adults. Amber Campana is our NCCAOM board-certified Doctor of Acupuncture and Chinese Medicine, and Heather Le Compte is our board-certified therapist. Visit our website to learn more about our practice, Radiant Collective LLC, www.radiantcollectivellc.com, (541) 735-3174.