Acupressure points: self -help with stress

Acupressure points: self -help with stress

in a world that never seems to stand still are stress and its consequences of ubiquitous challenges. But what if the solution is literally in our hands? Acupressure, an old method of traditional Chinese medicine, offers fascinating access to self -help and stress Management through the targeted stimulation of specific points on the body. This article examines the scientific basics and the methodological approaches of acupressure, examines the effectiveness of specific acupressure points in stress reduction and presents practical application examples and concrete self -help recommendations. Immerse yourself in the world of acupressure and discover how this tried and tested practice can help you lead a more relaxed and more balanced life.

Introduction to the basics of acupressure: Scientific overview and application methodology

acupressure is a treatment method that has its origin in traditional Chinese medicine (TCM). It uses the pressure of certain points on the body to alleviate symptoms and promote general well -being. Acupressure is based on the concept of life energy (Qi), which flows through meridians, specific channels in the body. Disorders of this energy flow are regarded in the TCM as the cause of various health problems. The targeted stimulation of acupressure points should harmonize the energy flow in the body and the self -Healing powers are activated.

Scientific research on acupressure is still at a relatively early stage. However, there are various studies that show positive effects of acupressure for certain symptoms. In this way, studies show that acupressure can effectively help relieve pain, reduce stress and fear and to improve sleep. These results are published in specialist journals such as "Pain Management Nursing" and "Journal of Advanced Nursing".

The methodology of using acupressure comprises several steps. First, the identification of the relevant acupressure points is required, which varies depending on the symptoms to be treated. Then pressure is exerted on these points, either with the fingers, ankles or special acupresser tools. The pressure should be firm, but not painful and kept for one or two minutes. The application can be repeated several times a day.

• Selection of acupressure points: This is based on the symptoms and knowledge of the meridian courses. Well-known points are, for example, the "He-Gu" point (Li4) for pain relief or the "Shenmen" point (HT7) to promote sleep.
• Application techniques: In addition to the duration and frequency of application, the techniques also play a role. This includes circular movements, direct pressure or vibrating pressure.
• Sustainability of the treatment: Regular use is often required to achieve long -term improvements.

The integration of acupressure into everyday life is attractive for many people due to its simplicity and the possibility of self -application. Despite the growing scientific interest and the anecdotal evidence of their effectiveness, it is important to consider acupressure as a supplementary method. In cases of serious illnesses or in the event of persistent symptoms, medical clarification should always be made.

Analysis of specific acupressure points for coping with stress: an evidence -based investigation

Science behind the acupressure reveals specific points (acup points), the stimulation of which can contribute to coping with stress. These points include the Heart 7 (HT7) point, the Perikard 6 (PC6) point, and the third eye point (Yintang). HT7 is located on the inside of the wrist, in line with a little finger. A study by 2013 in the Journal of Cardiac Failure showed that regular stimulation of HT7 in patients with heart failure led to a significant reduction in stress and anxiety symptoms ( https://www.ncbi.nih.gov/pubmed/23972453 ).

The PC6 point is three finger widths under the wrist between the tendons. The use of acupressure at this point has proven to be effective in various studies to relieve nausea and vomiting, especially in pregnant women and patients who undergo chemotherapy. A meta-analysis from 2015 confirmed this findings and also found indications that PC6 can also contribute to relieving anxiety ( https://www.ncbi.nih.gov/pmc/articles/pmc4624523/ ).

Yintang, often referred to as the "third eye", is between the eyebrows. The stimulation of this point can promote relaxation and reduce stress. A study published in the Journal of Acupuncture and Meridian Studies has shown that the acupressure of this point had significant effects on stress reduction in students during examination phases ( https://www.sciencedirect.com/science/article/pii/s200529011730108X ).

The mechanisms that are behind the effect of acupressure on the stress management include the release of endorphins and other neurochemical substances that promote the feeling of relaxation and well -being. In addition, the acupressure can contribute to regulating the autonomous nervous system by dampening the activity of the sympathetic nervous system and stimulating that of the parasympathetic nervous system, which leads to a reduction in heart rate and blood pressure and thus to reduce stress

• ht7 : reduction of stress and fear, improvement in heart function.
• PC6 : relief of nausea and vomiting, reduction in anxiety.
• yintang : promotion of relaxation and reduction in stress.

Scientific findings thus support the role of specific acupressure points in coping with stress. This methodology offers a non-invasive and self-governing approach to reducing stress symptoms, the effectiveness of which is proven by numerous studies.

practical application examples and self -help recommendations: From theory to practice

acupressure, a traditional Chinese medical technology, can be used as a self -help method for alleviating various complaints. Knowledge of the location of the acupressure points and the correct application technology is crucial. In the following, specific application examples and recommendations for self -help are presented.

• pressure points for relieving headaches: The point Li4 (Hegu), located between the thumb and index finger, can reduce headache and tension if the massage is correct. A uniform pressure for 1-2 minutes can bring relief.
• stress reduction by acupressure: The point P6 (Neiguan), there is three finger widths below the wrist. The stimulation of this point by slightly pressing and circular movements for about two minutes can contribute to reducing stressful feelings.
• sleep improvement: The point HT7 (Shenmen) on the wrist, just outside the tendon, can be helpful for sleep disorders. The application before going to bed, by gently pressing and holding for a minute, promotes relaxation and can improve sleep.

In addition to these specific points, the technique of self -massage is of great importance. Effective self -help using acupressure is based on three main techniques - pressing, kneading and circular. The duration of use and intensity can vary individually, but in general it is recommended to stimulate every point for 1-3 minutes.

Regular use of acupressure can not only alleviate acute complaints, but also contribute to general health promotion and prevention. However, it is important to emphasize that acupressure should not be seen as a substitute for medical treatments, but as a complementary method. In the event of serious or persistent symptoms, the consultation of a specialist is therefore advisable.

Finally, it can be stated that acupressure serves as a promising method for coping with stress. The basics presented in this article, specific acupressure points and practical application examples offer an evidence -based perspective on this traditional technology. By understanding the scientific mechanisms and the use of the recommended self -help techniques, individuals can naturally improve their stress resilience. However, it is important to emphasize that a successful application requires knowledge of the right techniques and that professional advice should be obtained in the event of existing health problems. Acupressure thus offers a supplementary approach to coping with stress, which can be integrated into general health management in order to promote well -being and quality of life.

sources and further literature

references

• Cherkin, D.C., Sherman, K.J., Avins, A.L., Erro, J.H., Ichikawa, L., Barlow, W.E., Delaney, K., Hawkes, R., Hamilton, L., Pressman, A., Khalsa, P.S., Deyo, R.A. (2009). "A Randomized Trial Comparing Acupuncture, Simulated Acupuncture, and Usual Care for Chronic Low Back Pain." Archives of Internal Medicine , 169 (9), 858-866.
• Lee, J.H., Choi, T.Y., Lee, M.S., Lee, H., Shin, B.C., Ernst, E. (2013). "Acupuncture for acute low back pain: a systematic review." Clinical Journal of Pain , 29 (2), 172-185.

Scientific studies

• Kaptchuk, T.J. (2002). "Acupuncture: Theory, Efficacy, and Practice." Annals of Internal Medicine , 136 (5), 374-383. Examine the theoretical foundations of acupuncture, its effectiveness and practice, with a focus on the mechanisms behind acupressure and acupuncture.
• Gach, M.R., Henning, C.R. (2007). "Acupressure: applications and effectiveness." journal for complementary medicine , 13 (4), 101-112. Analyzes the applications and the effectiveness of acupressure as a self -help method for stress.

further literature

• Bauer, B.A. (2016). "Mayo clinic book of Alternative medicine: the healing power of Medicinal plants, meditation, massage and more." This book offers an overview of various methods of alternative medicine, including acupressure, and its scientific evaluation.
• Beinfield, H., Korngold, E. (1991). "Between heaven and earth: a holistic view of Chinese medicine." A comprehensive work on the basics and philosophy of Chinese medicine, including acupressure.
• Hickman, I. (2014). "Acupressure: practical application." A manual for the use of acupressure techniques for self -treatment for everyday complaints and to promote well -being.