Tag: mental health

Feeling okay about feeling bad is good for your mental health

M.E. Holistic Care

Feeling okay about feeling bad is good for your mental health

A unique viewpoint from David R. Topor, PhD, MS-HPEd, Contributor, Harvard Health Blog. 

Face and accept your emotions and thoughts, and then get over them, not deny or judge them. 

When you have a negative emotion, are you upset or disappointed in yourself? Do you feel “bad” or “guilty” about this emotion? If so, you may be at risk for poorer longer-term psychological health.

A study in the July 2017 Journal of Personality and Social Psychology looked at the psychological health of people who accept, rather than negatively judge, their emotional experiences. Researchers found that accepting these experiences led to fewer negative emotions when confronted with daily stressors.

The article reported on three separate, but related, studies that explored how accepting negative emotions, rather than reacting to them, affects a person’s psychological health.

The first study aimed to see whether accepting emotions was associated with greater psychological health, and if this association was moderated by several demographic variables. Undergraduate students at the University of California at Berkley completed evaluations to assess acceptance, stress level, and psychological health. The researchers found that accepting mental health experiences was associated with greater psychological health across a range of demographic variables including gender, ethnicity, and socioeconomic status. Further, results indicated that the benefits to psychological health were associated with accepting the emotions associated with a negative event, rather than the situation that triggered those emotions.

In the second study, the authors examined a potential explanation for how the tendency to accept negative emotions is related to psychological health. They explored whether accepting one’s mental experiences helps to decrease negative emotions when experiencing stressors. A consistent reduction in negative emotions should, in time, improve overall psychological health.

Again, a group of undergraduates completed questionnaires related to acceptance and to their emotional responses to a stressful task completed in the lab. Results indicated that by habitually accepting emotions and thoughts, people experienced a lower degree of negative emotion when in stressful situations.

Finally, the authors wanted to see if these results held up for people other than college students. They followed people in a Denver community for a six-month period. These study volunteers completed measures of acceptance, psychological health, and stress, and kept nightly diaries for two weeks identifying the degree of negative emotion felt when experiencing stressors that day.

Results indicated that people who habitually accept their emotional experiences were more likely to report greater psychological health six months later. This was true regardless of gender, ethnicity, or socioeconomic status. Further, people who accepted these emotions were less likely to respond negatively to stressors. That is, people who routinely accept their emotions and thoughts when under stress, experience less daily negative emotion during these times. This in turn is associated with increased psychological health six months later.

Taken together, these three studies highlight the benefits of accepting emotions and thoughts, rather than judging them, on psychological health. It seems like common sense. When a stressful situation causes negative emotions, accepting feelings of frustration or upset — rather than trying to pretend you’re not upset, or beating yourself up for feeling this way — reduces guilt and negative self-image. Over time, this will in turn lead to increased psychological health.

Origional article: Feeling okay about feeling bad is good for your mental health.

Why and How does Acupuncture help to reduce stress

M.E. Holistic Care

Acupuncture photo

The acupuncturist inserts fine needles into certain identified acupuncture points on “meridians” which run throughout the body and correspond to certain organs. Meridians can be thought of as a highway of energy, or “qi” in traditional Chinese medicine. Acupuncture works by getting rid of the roadblocks on this energy superhighway.

When there is congestion on the highway, energy gets backed up. When the meridians are clear (no roadblocks), the qi flows freely. Each meridian “homes” to an organ and each organ has certain associations, such as emotions, body parts, organs etc. For example, the emotion of the liver in Chinese medicine is anger. When the qi is blocked it can cause liver qi stagnation, which can result in anger. It goes both ways, though — when you’re angry a lot, you can block the flow of liver qi.

Western medicine has shown that acupuncture releases endorphins, and activates natural pain killers. Now we see that it affects other biological functions as well. Chinese medicine sees acupuncture as improving functioning by correcting blockages or imbalances in the organs. To read more, please click here.

The Anxiety and Depression Association of America (ADAA) states that “Evidence for the use of acupuncture — the Chinese practice of inserting needles into the body at specific points to manipulates the body’s flow of energy — to treat anxiety disorders is becoming stronger.”  To read more, please click here.

In 2011, an article was published on dailymail.co.uk, it says “Acupuncture really can reduce stress levels, scientists claim after alternative therapy experiment.” To read more, please click here.

  • Acupuncture ‘reduces’ levels of protein linked to stress.
  • Scientists believe this explains the sense of well-being patients receive from ancient Chinese therapy”

According to NCBI (National Center for Biotechnology Information) which is part of the United States National Library of Medicine, a branch of the National Institutes of Health. Some doctors did a clinical review – Acupuncture for Treating Anxiety and Depression in Women: A Clinical Systematic Review. The conclusion is, with respect to six reviewed studies, there is high-level evidence to support the use of acupuncture for treating major depressive disorder in pregnancy. To read more, please click here.

A 2013 article in the Journal of Endocrinology presented the results of a series of animal studies done at Georgetown University Medical Center. These results indicate that Electrioacupuncture stomach 36 (EA St36) blocks the chronic stress-induced elevations in the hypothalamus pituitary adrenal (*HPA) axis and the sympathetic Neuropeptide Y (**NPY) pathway, which may be a mechanism for its specific stress-allaying effects. To read the origianl article, please click here.

*HPA axis controls reactions to stress and regulates processes like the immune system, digestion, emotions and moods and sexuality, etc.

**NPY is a peptide secreted during a “fight or flight” response.

With the hectic pace of life, sometimes it’s difficult to recognize that you’re experiencing stress or anxiety. There are some Hidden Signs of Stress and Anxiety.

Hidden Signs of Stress and Anxiety

M.E. Holistic Care

3D Character with head in hands, sitting on the word Stress

After reading many articles, we found this one written by Dr Amy Przeworski is very useful and completely agreed by us. We would like to share it here. To read the original article, please click here. 

With the hectic pace of life, sometimes it’s difficult to recognize that you’re experiencing stress or anxiety. Here are some common physical symptoms of stress or anxiety that you may not realize are psychological in origin:

  • Frequent headaches. Clenching your jaw; tensing your facial, neck, or shoulder muscles; or grinding your teeth are physical responses to stress that could cause head pain.
  • Body aches or tension. When you are exposed to stress, your sympathetic nervous system activates the fight-or-flight response. Blood is then sent to major muscle groups that increase muscle tension and prepare you to fight or flee a situation. If you do not take any action, however, muscles may stay tight and become sore or painful.
  • Restlessness, tapping your foot or hand. Stress or anxiety can cause this common nervous habit.
  • Gastrointestinal distress. For some people, the gut may be a barometer of extreme stress, leading to diarrhea, constipation, nausea, or upset stomach.
  • Acne. Stress increases levels of the stress hormone cortisol, and increased cortisol can contribute to acne.
  • Eczema. Stress and anxiety increase inflammation of the skin, which can trigger or worsen eczema.
  • Increased sweating. We sweat when stressed, thanks to hormones such as adrenaline, which is involved in the fight-or-flight reaction.
  • Insomnia, nightmares, sleepwalking, or disturbed sleep. Chronic stress increases rapid eye movement (REM) sleep and decreases slow-wave or deep sleep, disrupting cell and body maintenance and repair.
  • Frequent illnesses. Stress promotes overproduction of hormones that regulate your immune system and affects your ability to produce the white blood cells that fight infection, weakening immunity and increasing susceptibility to illness.
  • Decreased interest in sex, sexual arousal problems, reduced fertility. Stress inhibits gonadotropin-releasing hormone (GnRH), the body’s main sex hormone, which can lead to reduced sperm count, ovulation, and sexual activity.
  • Panic attacks. Stress causes your baseline arousal level to be higher than typical — closer to the level at which people begin to experience panic attacks — which may increase your likelihood of experiencing a panic attack.

Stress or anxiety also can affect your mood and make it more difficult to regulate emotions, causing irritability or mood swings. People who are stressed or anxious may have difficulties with concentration, decision-making, and memory, as well.

In the previous post, we have shared Six relaxation techniques to reduce stress which are recommended by Harvard Medical Publications. In the next post, we will discuss why and how acupuncture helps to reduce stress. 

Another way to think about dementia

M.E. Holistic Care

image-mike-watson-images-thinkstock

While Alzheimer’s disease continues to be the most recognized type of dementia, older men should also be mindful about the second most common: vascular dementia.

In vascular dementia, memory problems result from damage to large and small blood vessels in the brain. It develops when cholesterol-clogged blood vessels can’t deliver enough oxygen to the brain. Small blockages deprive some brain cells of oxygen, which causes a series of small strokes that kill brain cells. This can lead to episodes of confusion, slurred speech, and problems thinking or remembering.

Acupuncture helps to unblock the blockages, improve blood flow to the brain, and increase oxygen in the brain cells, so that it helps to prevent small strokes which could lead to vascular dementia.

We are specialists in Acupuncture you can trust, PhD in Beijing University of Chinese Medicine, to get in touch with us, please click here. 

Factors put people at a greater risk: high blood pressure, high cholesterol, diabetes, heart disease, obesity, smoking.

To read more, please click here.

Six relaxation techniques to reduce stress

M.E. Holistic Care

relaxationtechniques_dreamstime_m_27832677

Practicing even a few minutes per day can provide a reserve of inner calm.

1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.

2. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.

3. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.

4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind’s attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain.

5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.

6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.

To read more, please click here.

In addition to these tips, acupuncture is also a good way to relax your mind and reduce stress, to find out more, please click here to get in touch.