Anxiety is one of the most common concerns I see in my clinic. It can be hugely debilitating, made worse by the fact that it can appear to come out of nowhere, with no obvious trigger. It can affect individuals who have no history of anxiety as well as those who do. This feeling of being out of control and not knowing how to deal with the symptoms can further increase anxiety levels.

I find it helpful to understand the cause of this type of anxiety, which can reassure you that you are not going mad and put you back in control – which in itself helps to reduce anxiety!

In Traditional Chinese Medicine (TCM), anxiety is often linked to an imbalance in the body’s energy, particularly a natural decline in a substance called Yin.

Yin is one of the most important types of fluids found in the body and helps to maintain health. If you imagine the richness of various fluids ranging from water to clotted cream, Yin is the clotted cream! Throughout life, Yin is naturally expended through work, stress, menstruation, giving birth, and general day-to-day living. When Yin becomes deficient, it can give rise to a number of symptoms, including insomnia, heat sensations, and dryness.

This natural deficiency of Yin can also cause anxiety. Chinese texts explain that Yin deficiency results in an energetic imbalance in the Heart, meaning the energy in this area is not moving as freely as it should – a bit like a traffic jam. This is why you might sometimes feel tightness in your chest or experience palpitations when you feel anxious. Therefore, this type of anxiety has a physical root, not just an emotional one, and by focusing on nourishing Yin, these feelings of anxiety can be reduced.

5 Tips to Manage and Reduce Anxiety:

1. Ensure you have 8 hours of sleep per night. Yin is nourished during the night, so sufficient sleep will help reduce anxiety.
2. Incorporate Yin-nourishing foods into your diet daily. These include:
   • Grains: millet, barley, wheat (if tolerated), rice, quinoa
   • Legumes: black beans, kidney beans, mung beans, beetroot
   • Fruit: grapes, blackberries, raspberries, mulberries, bananas, watermelon
   • Meat & Seafood: oysters, sardines, beef, chicken
   • Dairy (if tolerated): milk, yogurt, sheep’s cheese
3. Eliminate refined sugar and caffeine from your diet. These foods cause fluctuations in blood sugar and insulin levels, which can significantly increase feelings of anxiety.
4. Try a course of acupuncture treatment. Studies have shown acupuncture to be effective in managing and reducing anxiety.
5. Use acupressure, which allows you to treat yourself wherever you are.
   • The point to massage is called ‘P6,’ also known as the travel sickness point. In addition to its ability to reduce nausea, it also moves energy in the chest and Heart, immediately reducing symptoms of anxiety.
   • To locate this point:
     1. Position your left hand so that your fingers are pointing up and your palm is facing you.
     2. Place the first three fingers of your right hand across your left wrist. Immediately below these three fingers, place the tip of your thumb in the middle of the two tendons running down the center of your arm. P-6 is in the middle of these two tendons.
     3. Use your thumb or forefinger to press on this point for 2 to 3 minutes in a circular motion. Be firm, but avoid pressing so hard that it hurts.
     4. You can repeat this process on either wrist as often as needed.

Recent studies show that Cognitive Behavioral Therapy (CBT) is also effective at treating anxiety. Additionally, spending 10-15 minutes per day practicing mindfulness can be beneficial. Focusing on your breath nourishes Yin and allows the energy in your chest to move freely, thus reducing the symptoms of anxiety.

By making these small adjustments to your lifestyle and daily routine, you can naturally support your body in managing and reducing anxiety, helping you feel more in control and at ease.