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/

Coping with Financial Uncertainty

The unknown can be uncomfortable to face, especially when it has already caused so much discomfort. We are all dealing with these uncertain times in our own ways, while many of us may be experiencing similar outcomes. From the essential emergency workers working tirelessly day and night, to the people dealing with the stress of working from home, to the people who have lost their jobs, to the small business owners who are missing the community connection, and everyone in between, we see you. Each of us are dealing with some form of financial uncertainty, and we want you to know that we are here for you to offer support and guidance. This is a stressful time, so self-validate whatever you’re feeling, and know that you’re not alone. 

Financial Express (2020) came up with five helpful and mindful ways to deal with the financial uncertainty of this time:

Focus on You

It is crucial to increase self-awareness during this time. Although everything may feel uncertain, you have control over the way you react and take care of your mind and body. If we solely focus on the future, which can induce stress, we weaken our immune system. Use this time to focus on YOU in the present moment. It is a perfect time to start that daily journal, practice meditation, and move your body to get your blood flowing. The financial uncertainty may be out of your control, but the way you choose to take care of your wellbeing is in your own hands. 

Practice Acceptance

Acceptance may be challenging, but it is an important practice to incorporate into your life at the moment and for the future. You may be facing a lot of challenges that are difficult to navigate. These uncertain times are shifting the ways we do day-to-day tasks and it is necessary to accept the current affairs. It may be tempting to want to fix all problems, but for right now it is important to accept what is, and work with the present moment. 

Manage Spending

It may be tempting to do some online shopping, or purchase that one thing you've had your eyes on "forever." Now is not the time to do that :) It is not the best time to spend money on non-essentials. Instead, use this valuable time to create a new budget, plan long-term, create an emergency fund, and write out your current expenses. 

Limit Risk Taking

It is important to stick with what you know during these uncertain and uncomfortable times. It may seem tempting to make an investment, but it is important to take a step back and carefully examine any financial decisions that are going to be made. Stick with the basics, and take it one step at a time. 

Connect With Your Network

Don't forget to stay connected with your loved ones, as they can serve as a great support during these difficult and uncertain times. Social distancing does not need to equal relationship distancing, and it is important to keep those friendships alive in the present moment. Call or FaceTime a close friend, or even a friend you've been meaning to catch up with for a while. Many people are getting creative with video chat options to have conversations with multiple family members at once, virtual dinner parties, book clubs, etc. Self-isolation may be tempting, but try your best to keep in touch with your loved ones, as connection with others can help boost your mood.

Remember, this too shall pass...

If you are looking for more resources to help cope with financial uncertainty, check out this article that gives wise financial advice for this specific crisis: https://www.fool.com/the-ascent/banks/articles/coronavirus-finances-how-to-react/

Resources

“5 Ways to Deal With Your Financial Stress During Coronavirus Pandemic.” Retrieved from https://www.financialexpress.com/money/5-ways-to-deal-with-your-financial-stress-during-coronavirus-pandemic/1905812/

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!