Ways to Calm an Anxious Mind at Bedtime

Whether or not you’ve struggled with anxiety in the past, you are likely experiencing an increase in stress, frequent or difficult-to-control worries, feelings of restlessness, racing thoughts, a faster heartbeat, and possibly trouble sleeping. We are in the midst of an extremely uncertain, scary time, and even if you feel like you’re coping pretty well, anxiety is likely creeping in. We want to validate these feelings and experiences, because they make sense given the context we’re living in. In order to slow down racing thoughts and cope with our heightened anxiety, a first step is to take some deep breaths, and label the emotion. Notice what the anxiety feels like, and what it’s doing to your thoughts, daily routine, sleep, etc. Once we call it out for what it is, we can start addressing it. 

For many of us, anxiety stays with us throughout the day. Even when it’s time to sleep and rest, we have trouble “turning off” our minds. Is this something you’re dealing with? You desperately want to fall asleep, but anxious thoughts and worries keep you awake? If so, here are some ideas of ways to cope with anxiety at bedtime:

• Imagine positive distractions. When we focus on the fact that we can’t fall asleep, it becomes even harder to fall asleep. Try to use your imagination to go to a peaceful or safe place in your mind. Maybe this is walking along the beach, going to a place in nature that’s meaningful to you, or picturing a memory of a happy time with loved ones. Try to imagine this scene in as much detail as possible. What do you see, hear, smell, feel, taste?

• Allow worry thoughts. Sometimes, if we can label worries as “thoughts,” they lose some of their power. As your mind fixates on different phrases, images, or thoughts, mentally say to yourself “this is a worry thought.” Take an observational stance on what your mind is doing. Imagine putting each thought on a bird that is flying in the sky, or on a leaf that’s floating down a river. Watch the worries come and go. 

• Ground yourself in the present. Anxiety loves to pull us into the future, causing us to imagine worst-case scenarios of what’s coming. One antidote is to do something that brings our attention to the present moment. This could mean practicing mindfulness of breath for a few minutes, planting our feet on the floor, repeating a positive mantra to ourselves, or doing a body scan to notice what we’re experiencing in our bodies. 

• Practice gratitude. Another way to bring ourselves away from worry thoughts and boost our mood is by thinking about what we’re grateful for. What’s something you’re looking forward to? What was the best part of today? Is there a person who had a positive impact on you recently? Falling asleep becomes more pleasant when we are filled with a sense of gratitude. 

References

“What To Do When Worry Keeps You Awake.” Retrieved from https://www.mindful.org/what-to-do-when-worry-keeps-you-awake/

Chinese Medicine & Immunity

Amanda Gawrysz, L.Ac., MSOM

When we talk about the immune system in Chinese medicine, our focus is on the energy of the lungs. The lungs in Chinese Medicine, however, are more than just a respiratory system. It is our defensive energy known as Wei Qi or “protective” qi. This layer of qi or energy is the most exterior level of our bodies which is mobilized to help fight off exterior pathogens. Think of it as an invisible bubble or force field encircling your body protecting you from the outside world. The strength of our Wei qi determines whether or not we fully succumb to getting sick. 

What determines the strength of our Wei Qi? The lungs are deeply related to the large intestines in Chinese Medicine. Think yin and yang of each other. The body’s defensive energy is directly dependent on the strength of the lung and colon. This protective energy force is therefore determined by the strength of our digestive system. By enhancing our digestive system we strengthen our immunity. Think about it. Generally, outside pathogens most easily enter through the respiratory and digestive systems.

Grief, sadness, and worry are the emotions associated with the lung and digestion. Spending time in meditation or journaling is beneficial in bringing awareness to these emotions and allowing them to flow out. When we hold onto unprocessed and negative emotions we are allowing them to build up within us which eventually will manifest in physical form as a disease or condition. 

There are a number of ways that we can help nourish the lungs and colon. 

Acupuncture. Acupuncture is known to boost the immune system’s production of natural killer cells for up to 3 days after each treatment. This very relaxing treatment also improves the circulation of the blood and lymph which are both very important in keeping toxins flushing out of the body. Inflammation, especially chronic systemic inflammation, is another concern when it comes to immunity. Acupuncture helps reduce inflammation.

Acupressure. Acupressure is a great way to boost your immune system on your own and can be done anywhere. Apply firm pressure on the points shown below in the videos for 30 seconds and release, repeating this process 3 to 5 times. You can perform this as needed throughout the day. Both sides can be done at the same time or one side at a time. The points include ST36, KD27, and LU7.

https://www.youtube.com/watch?v=ES8YOKWp2uk

https://www.youtube.com/watch?v=UYqgaqiVSjE

https://www.youtube.com/watch?v=mdLcBp_zjYo

Sleep. Sleep is always important, but especially when we need to keep our immunity strong. Allowing yourself to get at least 7 to 8 hours is the single most impactful action you can take to boost immunity. Additionally, it is best to get to sleep before 11pm for most benefits. 

Nutrition. The health of our digestive system determines the health of our immune system. Keeping away from inflammatory foods such as gluten, corn, soy, cow dairy, sugar, alcohol, and caffeine will prevent gut irritation and allow for better nutrient absorption. 

Chinese medicine and years of research show that cold and raw foods and drinks are damaging to the digestive system. Our guts need warmth to do its job well. Introducing colder foods into our body’s is forcing it to work even harder in the breaking down and absorption processes. Eating at consistent meal times gives additional support to your digestive system. Being mindful while we eat and focusing on chewing and the meal in front of us prevents sluggish digestion. 

Foods to focus on that benefit both the lung and colon include leafy greens, sprouted seeds and grains. White foods like cauliflower, turnips, parsnips, daikon radish, almonds, apples, pears, rice, oats, onion, garlic, sesame seeds. Yellow foods like squash, pumpkins, yams, ginger, turmeric, and apricot. Also, ginseng, garlic, onion, guava, black dates, walnuts, oats, chicken, and lamb.

Always keeping in mind to prepare meals that are warm and nourishing by sauteing, baking, slow cooking, or steaming. 

Herbs. The lungs are closely related to breath and the first sign of energy/life at the time of birth. Energy strengthening herbs are also for strengthening the lungs. Ginseng root, astragalus, cordyceps mushroom, and schisandra all help nourish the energy of the lungs. 

Supplements. Vitamin D3, zinc, curcumin or turmeric, echinacea, elderberry, fire cider, ginseng, cats claw, japanese knotwood, astragalus, andrographis, omega-3’s, medicinal mushrooms such as shiitake, reishi, maitake, and cordyceps, Vitamin C, and probiotics have all been shown to strengthen immunity in different capacities.

Qi Gong. Qi Gong is a form of Chinese meditative exercise that has been practiced for thousands of years. The practice focuses on cultivating energy in both the body and the surrounding environment through breathing, focused intention, postural techniques and other movements. Recent studies have evaluated the long-held belief that qi gong improves immune system functioning – a characteristic that can be measured and quantified. One study showed that qi gong practice increased the quantities of monocyte and lymphocytes – two white blood cell types that make up the majority of the lymphatic immune system. 

YouTube is a great resource for qi gong practices. Here are a few you can begin with.

Qi Gong For Immune Boost

Qi Gong to Boost Immunity and Lower Stress

Medical Qi Gong and Tapping for Immune System 

Book an appointment with one of our acupuncturists today!

Tolerance

We are in the midst of a time where there are many uncertainties. Most of us are likely experiencing some form of anxiety as we try to make sense of a situation without clear answers. Uncertainty often compels us to engage in behaviors like seeking reassurance from others, making lists as a way to feel in control of each step in the day, or distracting ourselves from the uncertain reality by keeping our minds and bodies “busy” with other things.

If you find yourself doing any of these behaviors, acknowledge that they are serving a purpose and may not necessarily be causing you harm. By taking a step back, however, you might realize that these behaviors provide immediate relief during this stressful time, without actually teaching your brain how to sit with distressing situations.

If we can find a way to tolerate the emotions, thoughts, and reactions we are experiencing right now, we can get unstuck from the overwhelming feelings of anxiety and possibly even move toward a place of acceptance. 

Over the past week, we have seen a range of responses to the spread of COVID-19. Bars and restaurants have moved to take-out/pick-up options, libraries have closed, many mental health providers have transitioned their practices to online platforms, and many businesses have decided to remain open.

Each response has been unique, fueled by so many considerations--the health and safety of employees, the community’s well-being, what makes sense for the business or organization, what service is being provided to people and is it absolutely necessary, etc. In seeing how different facets of our community are responding, it can be challenging to understand why some places are closed and others remain open.

Further, you’ve likely seen a range of individuals’ responses to our current situation, as many people are following social distancing recommendations by staying at home, some are limiting their time with others to work and home, and others are continuing to engage in typical social activities like going to the beach and having parties with friends.

While we won’t necessarily be able to understand each persons’ motivation for staying home or socializing, or the reasoning behind each business’ decision to close or remain open, we can work toward a stance of tolerating the range of choices. In doing so, we can acknowledge that various opinions and behaviors exist, even if we don’t agree. 

If you’re finding yourself getting judgmental of what others are doing during this global pandemic, or are struggling with your own internal battle of tolerating uncertainty, here are some suggestions for moving toward a more grounded, accepting place:

• Stop the “shoulds”. We must work on letting go of thinking the world should be a certain way. When we get stuck in one way of seeing things, we set ourselves up for disappointment. The task here is to open ourselves up to other possible ways of seeing the situation. 

• Acknowledge and tackle anxious thoughts. If you’re feeling anxious right now, know that your experience is very normal and most of us are probably feeling similarly. If you can observe what you’re experiencing in your body and what your thoughts are doing, you can work on challenging worry thoughts. Instead of getting stuck in “I can’t tolerate not knowing if my family and friends are going to be safe,” try to say instead, “Not knowing if my family and friends are going to be safe feels really uncomfortable, and I can tolerate the uncertainty.”

• Be open to simply observing the uncertainty. One of the best things we can all do right now is practice mindfulness of the present moment. Without trying to change or control your situation, be open and curious about what uncertainty feels like. By tuning into the present moment and getting grounded, our minds are less likely to drift into anxious worries. 

References 

“How to Tolerate Uncertainty.” Retrieved from https://www.heretohelp.bc.ca/infosheet/how-to-tolerate-uncertainty

“Tips on Tolerating Uncertainty.” Retrieved from https://psychcentral.com/lib/tips-on-tolerating-uncertainty/