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CNET
3 days ago
- Health
- CNET
Struggling With Anxiety Symptoms? Try These 8 Pressure Points for Relief
Anyone can experience anxiety symptoms -- an upset stomach, trouble breathing or a racing heart -- myself included. Over the years, I've tried many techniques and products to ground myself and reduce anxiety, and I've had varying degrees of success. But sometimes, you just need instant relief. One method I find helpful is using acupressure to stimulate pressure points that naturally reduce anxiety symptoms. Though it doesn't treat anxiety, you may feel physical symptoms lessen by using specific pressure points. "Acupressure is an incredibly effective and accessible tool for managing anxiety, because it works on both an energetic and physiological level," said Dr. Jessica Sharratt, founder of Heal Los Angeles, a holistic therapy practice. "It can be used in real time, wherever you are, without needing to schedule an appointment." How does acupressure work for anxiety? According to the American Psychological Association, anxiety is a common mental health condition that's defined as having fear or worry about the future. It's different from the normal stress response. It's a future-oriented, long-lasting response to stimuli that isn't a threat. Anxiety activates the autonomic nervous system. The two parts of our autonomic nervous system, the sympathetic and parasympathetic nervous systems, work in balance. The sympathetic nervous system is our "fight-or-flight" response that is supposed to keep us safe from danger. When the sympathetic nervous system is triggered, our heart rates increase, pupils enlarge and digestion slows, all to help us act quickly in dangerous situations. However, the sympathetic nervous system can't always distinguish between real and perceived danger. Anxiety disorders can cause the sympathetic nervous system to be overactive or chronically activated. When you feel anxious, adrenaline is released and your heart rate and blood pressure jump up. Those actions contribute to the uncomfortable physical symptoms we associate with anxiety. "Acupressure can actually help with anxiety symptoms because it works on the nervous system by stimulating specific points on the body that are associated with stress regulation mechanisms," said Erik Larson, a board certified nurse practitioner in psychiatric mental heath and owner of Larson Mental Health. The parasympathetic nervous system is the other side of the process; it restores you to a balanced state. It essentially acts like a break to the fight-or-flight instinct, what experts call the "rest and digest" response. Acupressure stimulates pressure points on the body, focusing on kick-starting the parasympathetic nervous system to calm us. This type of massage can temporarily relieve anxiety symptoms by triggering the release of endorphins and improving blood flow, which relaxes the muscles. Maskot/Getty Images 8 pressure points to reduce anxiety Larson said acupressure is most effective when combined with deep breathing and other relaxation techniques. You might find that certain points bring more relief than others. Heavenly Gate point One of the easiest pressure points to access is the heavenly gate point; it's also one of the most well-known pressure points. It's located in the upper shell or hollow part of the ear. Apply gentle pinch pressure and move your finger in a circular motion for two minutes. You might have to use a mirror the first time to locate it. solidcolours/Getty Images Hegu point The Hegu point is located on the webbing section of your hand between the thumb and index finger. Larson explained that it can help reduce overall stress and anxiety. You'll want to press hard enough to feel pressure but you don't want pain. Apply pinch pressure for about two to five minutes. Shou San Li point The Shou San Li pressure point is found on the outer elbow. To access it, you simply place two fingers below your outer elbow while it's bent 90 degrees. Experts say it helps ease general anxiety, neck tightness and intestinal distress. Chest center point A pressure point that Sharratt recommended for emotional grounding and calming the nervous system is Ren 17, also known as chest center or Tan Zhong. It's located at the center of the sternum, level with the fourth intercostal space. For men, it's roughly the space between the nipples. Apply gentle pressure with small circular motions for three to four minutes. Neiguan point According to Sharratt, Pericardium 6 or Neiguan point is another pressure point that will calm the nervous system. There are a few locations in the wrist, although Pericardium 6 is located in the center between the two large tendons. To find it, hold your hand palm side up and place three fingers on the wrist, starting at the base of the palm. Then, put your thumb just below the third finger, and you'll feel the two large tendons. Apply gentle pressure. Larson said this point is particularly helpful for nausea that often accompanies anxiety attacks. MementoJpeg/Getty Images Hall of Impression point Also known as Yin Tang or the third eye, the Hall of Impression pressure point is located between the eyebrows. To access it, start by sitting comfortably and closing your eyes. Then, touch the spot with either your index finger or thumb. You should take slow, deep breaths as you apply gentle pressure in a circular motion. It's best to do this for five to 10 minutes to see your stress and anxiety symptoms ease. Yongquan point The Yongquan point, also known as Kidney 1, is located on the sole of the foot. You can find this point by locating the depression formed when you curl your toes toward the sole of your foot. It's just under the ball of your foot. This point promotes relaxation and stress reduction. Shen Men point The Shen Men point is one of my favorites because it's so easy to access and feels very relaxing. Shen Men, also known as the spirit gate, is located on the pinky side of your wrist, just below the palm. It may also help with motion sickness and insomnia. There is some research behind acupressure The research behind this topic is still developing but some studies support that it works. However, it's worth noting that most studies available are limited to stressful situations rather than general anxiety. Also, the sample sizes have been small. This doesn't discount the results but remembering their context is always important. For example, there have been a few reviews that have investigated using acupressure for anxiety before medical procedures and treatments. A 2018 study found that using acupressure techniques reduced anxiety and stress in those going through fertility treatment. A 2024 review of research revealed that acupressure decreased anxiety during the COVID-19 pandemic, compared to those who did not use acupressure therapy. The studies are small, and it's difficult to parse out the placebo effect of pressure points for anxiety. More research is needed to truly understand how acupressure can ease symptoms. Unlike other trends and techniques out there, acupressure is a risk-free calming technique you can try if your anxiety symptoms are ruling your life. Studies haven't found any adverse effects from acupressure. Home remedies like acupressure can help you reduce your anxiety symptoms in the moment. However, it doesn't do anything for the root cause of the feelings. It's not intended to be a replacement for traditional therapies or medications. It's simply a tool that can help you find relief temporarily.
Daily Mail
25-05-2025
- Health
- Daily Mail
EXCLUSIVE I'm a doctor... here are the surprising reasons America is facing a fertility crisis
The US is facing a fertility crisis as the number of new babies born each year continued to decline as women are waiting later than ever to have children. As of 2024, the total fertility rate is 1.6 children per woman in the US or 1,626.5 births per 1,000 women - a sharp decline from 66.3 live births per 1,000 women in 2004. Parents-to-be are also having more trouble getting pregnant as experts say that an increasing number of people are looking at IVF solutions and surrogacy to have children. Globally, approximately 17.5 percent of adults of all genders or roughly one in six people, experience infertility, according to the World Health Organization. Additionally, about nine percent of men and about 11 percent of women of reproductive age in the US have experienced fertility problems. Apart from women deciding to have children later in life, experts also believe that worsening mental health, exposure to toxins in the environment and hormonal imbalances are also contributing to the declining birth rate. Now, fertility experts have told what women can do to improve their reproductive health, as the NIH projects 7million women are expected to experience infertility in 2025. According to Dr Jessica Sharratt, an expert in Oriental Medicine and founder of Heal Los Angeles, an increase in chemicals in the environment, as well as worsening lifestyle habits may be to blame. She told 'While there are so many factors contributing to rising infertility in women, the ones that feel most significant - and most overlooked - are toxic exposures and chronic nervous system dysregulation. 'We've made huge strides in raising awareness about environmental toxins, but the impact on fertility is still wildly underestimated. 'We're swimming in a sea of synthetic chemicals — pesticides on our food, plastics in our water, hormone-disrupting ingredients in our skincare and "clean" beauty products. 'These exposures don't cause an immediate twinge, which is part of the problem. You don't feel it when you swipe on deodorant or eat produce sprayed with glyphosate — but that doesn't mean your body isn't responding. 'These chemicals build up quietly over time, especially in fatty tissues and reproductive organs, and they interfere with the delicate hormonal symphony required for ovulation, implantation, and full-term pregnancy.' A 2017 study published in JAMA Internal Medicine found women who consume more than two servings of high-pesticide fruits or vegetables - which include strawberries, grapes and kale - each day were 18 percent less likely to become pregnant and 26 percent less likely to have a live birth than women with the lowest exposure. The researchers asked 325 women undergoing infertility treatment as part of the Environment and Reproductive Health (EARTH) study to answer questions about their regular diet. They then compared the information with US government data on average pesticide residues on fresh fruits and vegetables in order to estimate the women's diet-related exposure to pesticides. Additionally, Dr Jamie Stanhiser, a fertility expert at the Reproductive Partners Fertility Center in San Diego, believes reproductive conditions such as polycystic ovary syndrome (PCOS), stress and anxiety may also be to blame. She told the website: 'Health conditions such as obesity, PCOS, diabetes, and autoimmune diseases are increasing. All of these disorders are associated with an increased risk of infertility.' PCOS is a hormonal disorder that affects women of reproductive age and causes the ovaries to produce higher than normal levels of androgens, leading to hormonal imbalances. This can often lead to irregular periods and infertility. Dr Stanhiser added: 'People are experiencing increased stress without also increasing their healthy stress management techniques. 'Health disorders including anxiety and depression are increasing significantly in the United States and can increase the risk of infertility while also interfering with an individual or couple's ability to seek fertility treatment. 'The relationship between mental health and fertility is bidirectional, meaning that infertility is very hard to experience and therefore can also increase the risk of anxiety and depression.' Previous studies have shown a link between mental issues such as depression, anxiety and severe stress and infertility in women. A 2024 literature review that analyzed over 3,000 studies noted that out of 100 infertile and 100 fertile women in Pakistan, 29 percent with infertility had severe stress. The review also found there was a higher prevalence of depression and anxiety in women with infertility compared with fertile control groups in Hungary and Pakistan. Male infertility has also been on the rise as studies show it affects about 10 to 15 percent of American men who are trying to conceive. This can be due to a variety of reasons including grief, depression, low sperm count, swollen veins in the testicles, genetic disorders and chemotherapy. With the US facing a fertility 'crisis,' doctors also revealed their recommendations to improve fertility in women. According to Dr Jamie Knopman, a board-certified reproductive endocrinologist and director of fertility preservation at CCRM Fertility of New York, following a Mediterranean diet - filled with fruits, grains, nuts and fish - as well as exercising regularly can make a big difference. She said: 'For food, I recommend a balanced, healthy diet - a plate that is colorful and has foods from all different groups. I don't like fad diets and think they are not helpful for the body or one's fertility. 'I am a fan of the Mediterranean diet because it has been demonstrated to lower inflammation, and inflammation can contribute to infertility.' The Mediterranean diet emphasizes plant-based foods and healthy fats including vegetables, fruit, beans, lentils, whole grains, fish, extra virgin olive oil and nuts. It can help maintain health, as well as keep the body well nourished. 'For exercise, I am a big fan of moving your body – movement really is medicine. That is why I never tell patients to stop exercising while going through fertility treatment. 'I always tell patients you can strength train, ride the stationary bike, walk on a treadmill on an incline, and more while undergoing fertility treatments.' Furthermore, Dr Elizabeth King, a certified fertility expert at her namesake clinic in Irvine, California, recommends eating an anti-inflammatory diet and learning how to regulate your nervous system. She told this website: 'Eat an anti-inflammatory diet. Do a food sensitivity test to know what you need to avoid that may be causing inflammation, as well as following a traditional anti-inflammatory diet. 'Organic fruits and vegetables combined with lean proteins and healthy fats can fight oxidative stress by providing essential nutrients and antioxidants. 'Learn to regulate your nervous system by figuring out a practice that works for you, like meditation, yoga, prayer, exercise, or dance, and make sure you are getting good sleep.' Additionally, about nine percent of of men and about 11 percent of women of reproductive age in the US have experienced fertility problems However, for those looking to seek consults with fertility experts and opt for the fertility treatment in-vitro fertilization, Dr Iris Insogna of the Columbia University Fertility Center suggests: 'For heterosexual couples, if the female partner is under the age of 35, it is important to seek an evaluation with a fertility specialist if you have not conceived on your own within 12 months of trying. 'If the female partner is 35 or older, it is important to seek an evaluation with a fertility specialist if you have not conceived within six months of trying. 'For same sex couples, single parents by choice, or women over 40, it is reasonable to consult a fertility specialist at any time.' Dr Knopman added: 'Throughout any fertility journey it's important to be kind to yourself. A lot of people take these recommendations and think, "I am not getting pregnant because I had a glass of rosé or ate French fries." Not only is that attitude unhelpful, it's also wrong.'
