When Your Body Speaks - How Anxiety Shows Up Physically and How We Treat It

Anxiety Isn't Just in Your Head

Have you ever felt tightness in your chest, a lump in your throat, or knots in your stomach when you’re worried or stressed? That’s not your imagination. Anxiety doesn’t just live in your mind—it often shows up in your body first. At Seyhart Wellness, we believe that listening to these physical signs is the first step toward real healing.

The Nervous System’s Alarm Bells

Anxiety is the body's natural alarm system. When your brain thinks you’re in danger—even if you’re not—it sends signals through your nervous system that change how your body feels. Studies show that people with anxiety often experience muscle tension, jaw clenching, upset stomach, chest discomfort, and even headaches (Kaiser Permanente). These feelings aren’t random; they’re messages from your body asking for help.

Chest Tightness and Breathing Changes

One of the most common ways anxiety shows up is chest tightness. You might feel like it’s harder to breathe deeply or that a weight is sitting on your chest. This happens because anxiety activates your body’s "fight or flight" system, which makes your breathing fast and shallow. Research has found that breathing patterns change significantly during anxious moments, leading to physical symptoms like shortness of breath and discomfort (National Library of Medicine).

Jaw Clenching and Muscle Tension

Another place anxiety hides is the jaw and shoulders. If you notice yourself clenching your teeth at night or feeling stiff in your neck, anxiety might be the cause. Over time, these habits can create real pain. Studies have shown a strong link between stress, jaw tension (called bruxism), and chronic headaches (Mayo Clinic). When we ignore these signs, tension can build up even more, making both anxiety and pain harder to manage.

Your Stomach: The Second Brain

Your stomach is another major place where anxiety speaks loudly. You may have heard of "butterflies in your stomach," but for people with anxiety, stomach upset can become a daily problem. Research shows that anxiety can upset digestion, cause bloating, and even trigger conditions like irritable bowel syndrome (IBS) (University of Chicago Medicine). Scientists call this connection between your gut and your brain the "gut-brain axis"—meaning what you feel emotionally often shows up physically too.

How Acupuncture and Cupping Help

At Seyhart Acupuncture for Anxiety, we offer acupuncture and cupping to help calm both the mind and body. Acupuncture places tiny needles at special points on your body that help regulate your nervous system, lower stress hormones, and promote relaxation. Cupping gently pulls on the skin and muscles, helping release trapped tension and improve blood flow. Clinical studies show that acupuncture reduces anxiety symptoms by calming the body’s stress response and even shifting brain wave patterns toward relaxation (Medical Acupuncture, 2024). Many of our clients say they feel lighter, breathe easier, and sleep better after just a few sessions.

Listening to Your Body Is the First Step

Listening to your body’s anxiety signals isn’t a weakness—it is indeed a skill that you can strengthen. By noticing early signs like chest pressure, jaw tension, or stomach upset, you give yourself the power to heal before anxiety takes over. Whether through acupuncture, cupping, Tuina, mindfulness, or a combination of these therapies, your body can move from feeling overwhelmed to feeling calm, strong, and balanced.

A Gentle Invitation - Supporting Those Needing Holistic Health Support

At Seyhart Acupuncture for Anxiety, we see firsthand how powerful acupuncture and holistic therapies can be—not just for physical healing, but for mental clarity, emotional balance, and peace of mind. But what happens when the person who needs support the most is unsure about these methods, or outright skeptical?

Start with Compassion, Not Conversion

When a loved one is suffering, it’s natural to want to offer solutions. But pushing too hard on holistic methods can sometimes feel like pressure or judgment. Instead, acknowledge their feelings. Say: “I know you’re doing what feels best for you right now.” Respecting their process is the first step toward building trust.

Complement, Don’t Compete

Acupuncture, breathwork, and other energy-based healing practices are not replacements for conventional medicine—they’re powerful companions. The National Center for Complementary and Integrative Health (National Institutes of Health) has published a summary of the effectiveness and safety of Acupuncture - this demonstrates that acupuncture helps regulate the nervous system, improve quality of life, and reduce anxiety, even when used alongside traditional treatment. By framing holistic care as supportive rather than alternative, you make space for exploration.

Share Your Own Story 

You don’t need to be a practitioner to be a guide. Just sharing something like, “I’ve felt so much more grounded since starting acupuncture” can be meaningful. In a review published in BioMed Central 2024, the use of "narrative medicine" or story-telling to encourage people seeking complementary approaches, helps to provide a view-point and experience that can encourage loved ones to seek complementary care. People relate to people—not to pressure.

Let Them Feel It

Sometimes the best way to introduce holistic care is through a gentle experience: a calming ear seed, a breathwork moment, or even a gift card for a first session. The goal isn’t persuasion—it’s presence. Sensory experiences like acupuncture are known to reduce physiological stress markers, such as heart rate and cortisol. Let their body lead the way.

Speak to the Science

For those who value evidence, reassure them: holistic does not mean anti-science. A recent review in Complementary Therapies in Medicine has shown acupuncture to be effective in improving many conditions such as: reducing generalized anxiety, improving sleep, and supporting emotional regulation through modulation of the autonomic nervous system. It’s okay to say, “There’s real research behind this—I just thought it might help you feel more like yourself again.”

Invite Curiosity, Not Commitment

Ask: “Would you be open to trying it once, just to see how you feel?” Lowering the barrier to entry makes it more likely they’ll say yes. And once someone feels even a small shift—better sleep, less tension—they're often much more open to continuing.

Focus on the Why: Healing Is Deserved

You might say: “I just want you to have every tool possible, because I care so much about you.” Often, what people really need is to feel seen. By standing beside them, not above them, you make healing feel possible—and personal.

Trust the Process

Holistic healing often works in subtle, layered ways. So does human change. Even if they don’t accept your invitation today, your patience and presence may be what opens the door tomorrow.

Can Gratitude Improve My Health?

Imagine waking up each day with a profound sense of appreciation for the world around you. This simple yet powerful shift in perspective, known as gratitude, can transform both your mental and physical health. When combined with practices like acupuncture, the benefits are even more pronounced.​

Understanding Gratitude: Beyond Simple Thankfulness

Gratitude is more than just a polite "thank you." It's a deep-seated recognition and appreciation for the positive aspects of life, whether they're tangible gifts or intangible blessings. According to the Stanford Encyclopedia of Philosophy, gratitude is "the proper or called-for response in a beneficiary to benefits or beneficence from a benefactor."  This means acknowledging the goodness in our lives and recognizing that its source lies, at least partially, outside ourselves.​

It's essential to distinguish gratitude from similar emotions like appreciation or thankfulness. While appreciation is recognizing the value of something, gratitude goes a step further by incorporating a sense of indebtedness and the desire to reciprocate according to Positive Psychology. This distinction is crucial because it highlights gratitude's role in fostering deeper social bonds and personal growth.​

The Physical Health Benefits of Practicing Gratitude

Engaging in regular gratitude practices doesn't just uplift your mood; it has tangible physical health benefits:​

Improved Sleep Quality: Individuals who maintain a gratitude journal have been found to enjoy better sleep quality and longer sleep duration (Psychiatry, 2010).

Enhanced Heart Health: Gratitude can lead to reductions in blood pressure and improvements in cardiac function.​

Boosted Immune System: Regular expressions of gratitude have been linked to a stronger immune response, making the body more resilient against illnesses (​Mayo Clinic Health System).

Gratitude's Impact on the Brain

Neuroscientific studies have shown that gratitude activates regions of the brain associated with dopamine release, the "feel-good" neurotransmitter. This activation not only enhances mood but also promotes a sense of well-being and contentment.  Over time, practicing gratitude can rewire the brain to focus more on positive experiences, reducing the tendency to dwell on negative thoughts.​

Acupuncture: Complementing Gratitude for Holistic Health

Acupuncture, a cornerstone of traditional Chinese medicine, involves inserting thin needles into specific points on the body to balance energy flow. Studies have demonstrated that acupuncture can significantly reduce symptoms of anxiety and depression.  When combined with a gratitude practice, acupuncture can enhance overall well-being, addressing both mental and physical health aspects.​

Integrating Gratitude and Acupuncture into Daily Life

Starting a gratitude journal is a simple yet effective way to cultivate thankfulness. Writing down things you're grateful for each day can shift your focus towards positivity. Complementing this with regular acupuncture sessions can further enhance mental clarity and physical health. Together, these practices create a balanced lifestyle promoting overall wellness.​

A Real-Life Example: John's Transformation

Consider John (his name has been changed to protect privacy), a 45-year-old teacher who struggled with chronic stress and hypertension. Upon incorporating a daily gratitude practice and weekly acupuncture sessions into his routine, he noticed significant improvements. His blood pressure stabilized, he slept better, and his overall outlook on life became more positive. John's story illustrates the profound impact of combining gratitude and acupuncture.​

Embracing a Holistic Approach to Health

By integrating gratitude and acupuncture into your life, you're adopting a holistic approach to health that addresses both mind and body. This combination not only alleviates existing ailments but also fortifies you against future challenges, leading to a more balanced and fulfilling life.​

Relief from Chronic Stress & Anxiety With Acupuncture

Recognizing Chronic Stress and Anxiety

Stress has become a constant companion for many, a background feeling that never quite fades. Life is filled with pressures and challenges that can leave us feeling overwhelmed, depleted, and inadequate. This can result in us experiencing anxiety, overwhelm, and exhaustion. Over time, this relentless state of tension becomes the norm, making it difficult to remember what true relaxation feels like.

Chronic stress doesn’t just affect the mind—it takes a toll on the body. Tight muscles, frequent headaches, digestive issues, and difficulty sleeping are all signs that the nervous system is stuck in overdrive. If left unchecked, long-term stress can lead to anxiety disorders, high blood pressure, and even chronic inflammatory conditions (McEwen, Chronic Stress, 2017). But what if there was a way to break the cycle?

Are We Just Managing Symptoms?

Many people turn to medication as the first solution for anxiety. While pharmaceuticals like SSRIs and benzodiazepines can be helpful—especially in severe cases—they often focus on symptom suppression rather than addressing the underlying cause. These medications may offer temporary relief, but they do not teach the body how to naturally manage stress.

Instead of solely relying on medication, the key question to ask is: How can we train the body to regulate stress more effectively?

How Acupuncture Resets the Nervous System

Acupuncture offers a natural, science-backed method to rebalance the nervous system. Research has shown that acupuncture stimulates the vagus nerve, which plays a crucial role in shifting the body from a stress (sympathetic) state into a calm (parasympathetic) state (Li et al, Evidenced-Based Complementary and Alternative Medicine, 2013).

By targeting specific acupuncture points, the body naturally:

✅ Lowers cortisol (the stress hormone)
✅ Regulates heart rate and blood pressure
✅ Increases serotonin and dopamine, improving mood and relaxation
✅ Supports deeper, restorative sleep—critical for managing anxiety

Instead of simply masking symptoms, acupuncture teaches the body how to handle stress with greater resilience.

Tips for Building Lasting Stress Resilience

Healing from chronic stress and anxiety isn’t just about calming down in the moment—it’s about creating long-term change. Acupuncture works best when combined with lifestyle shifts that promote nervous system regulation. Small changes, such as:

Practicing mindful breathing exercises

Prioritizing quality sleep

Reducing stimulants like caffeine and alcohol

Engaging in gentle movement, such as yoga or walking

Scheduling regular acupuncture sessions to reinforce nervous system balance

These small but powerful shifts retrain the nervous system, helping to prevent stress from escalating into anxiety and physical tension.

Your Path to Lasting Relief

If stress and anxiety have become a daily struggle, it’s time to take a new approach. Acupuncture provides a safe, effective way to heal from the inside out rather than simply coping with symptoms. Instead of staying trapped in a cycle of stress and exhaustion, you can train your body to feel calmer, more centered, and resilient.

Are We Over-Medicating?

The question of whether we as a society are over-medicating in the treatment of anxiety and other mental health concerns is an important one. Clearly, medications remain an important and sometimes life-saving treatment option. However, what is the long-term plan? This is an important question for any health condition - be it diabetes, high blood pressure, obesity, and so on. If we simply accept a pill as the answer to solve mental and physical problems, we have given up the chance to re-evaluate our lifestyle, to change our bad habits, and to do the inner work to help us understand ourselves so that we can acknowledge, accept, grow and become a better version of ourselves. Let's not lean exclusively on pharmaceuticals, but also take back the responsibility we each have to improve ourselves.

*Disclaimer: Sarah's story has been shared with permission and her name has been changed to protect her privacy.

Sarah, a 20-year-old college student, had always been a little anxious. Between exams, social pressures, and an uncertain future, she often found herself feeling overwhelmed. She self-diagnosed a panic-attack one morning before a midterm exam. When she visited her doctor for help, she was diagnosed with anxiety and handed a prescription for an anti-anxiety medication.

She hesitated. Did she really want to start medication at this point in life? She was otherwise healthy. Were there other ways to manage her stress without relying on a pill every day? Sarah had a childhood friend whose mother was a long-standing acupuncture advocate. So instead of heading straight to the pharmacy, Sarah decided to try something new for her - acupuncture.

After a few sessions, she noticed a shift. Her sleep improved, she felt more centered, and the waves of anxiety weren’t as overwhelming. Could it be that addressing her anxiety naturally was possible?

Medication: A Quick Fix or a Long-Term Solution?

Many doctors prescribe medications like selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines to manage anxiety. While these drugs can be life-changing in severe cases, they also come with risks. SSRIs may take weeks to work and can cause side effects like weight gain, fatigue, and emotional numbness. Benzodiazepines, such as Xanax or Valium, work quickly but carry a high risk of dependency and cognitive impairment (Cambridge Journal of Psychiatry, 2018).

But what if, in some cases, we didn’t need a pill to begin with? What if we had the chance to explore a deeper path to healing?

Acupuncture: Treating the Root, Not Just the Symptoms

Acupuncture, a key component of Traditional Chinese Medicine, has been used for thousands of years to restore balance in the body. By placing fine needles at specific points, acupuncture helps regulate the nervous system, reduce cortisol levels, and promote relaxation. Studies have shown that acupuncture can be just as effective as medication in treating anxiety disorders (Annals of General Psychiatry, 2021).

Unlike medication, acupuncture does not numb emotions or introduce chemicals into the body. Instead, it works with the body’s natural rhythms, helping individuals gain control over their anxiety while developing a deeper understanding of their emotional well-being.

Should We Medicate Every Problem?

Sarah’s story makes us question a common cultural habit: when did we start believing that every emotional struggle requires a prescription? While medication has its place—especially in severe or crisis situations—it shouldn’t be the only tool we turn to. Relying on pills alone robs us of the opportunity to do deeper inner work to understand and ultimately take actions to overcome or resolve the root causes of our struggles.

By choosing acupuncture, Sarah took the time to learn more about herself. She adopted mindful breathing techniques, improved her diet, and worked on identifying the triggers behind her anxiety. She realized that anxiety wasn’t just something to be “fixed” with medication—it was a message from her body that needed attention.

A Balanced Approach to Mental Health

To be clear, medication is sometimes necessary. But shouldn’t we ask ourselves: Are we reaching for a prescription too quickly? Are we exploring all of our options before committing to long-term pharmaceutical treatment?

Acupuncture provides a safe, effective way to manage anxiety without the side effects of medication. It offers a chance to heal from the inside out rather than simply masking symptoms. When combined with mindful practices, lifestyle changes, and, if needed, professional therapy, acupuncture can be a powerful tool for long-term well-being.

The Takeaway: Your Path to Healing

Sarah’s journey is a reminder that healing is not one-size-fits-all. If you or someone you love struggles with anxiety, consider exploring acupuncture as a natural, empowering alternative. Your health is in your hands. Will you reach for a pill, or will you choose a path that nurtures true healing?

Improve Anxiety With Thought Work

Your Thoughts Can Change Your Health

Anxiety is more than just an emotional state—it’s a full-body experience. It can create tightness in the chest, racing thoughts, digestive issues, and chronic tension. It can also affect decision-making, relationships, and even physical health over time. But here’s the good news: your thoughts have power, and shifting them can create real, tangible relief.

The Thought-Feeling Loop

Our minds generate thousands of thoughts each day, many of them on autopilot. When we experience anxiety, those automatic thoughts often sound like:

“What if something goes wrong?”

“I’ll never get through this.”

“I can’t handle this.”

These thoughts create corresponding feelings of fear, worry, and overwhelm, which trigger a physiological stress response. The good news? We can interrupt this cycle.

Thought Work: A Holistic Approach to Anxiety Relief

At Seyhart Wellness, we integrate acupuncture, cupping, and bodywork that help to regulate your nervous system. Acupuncture physically calms the body, allowing for a reset, while thought work helps reshape your inner dialogue. The principles behind thought work are closely aligned with cognitive behavioral therapy (CBT), one of the most studied and most effective forms of psychotherapy. 

Here’s how you can start:

Recognize the Thought – Pause when you feel anxious. Ask yourself: What thought is fueling this feeling?

Question the Thought – Is this thought absolutely true? Could there be another way to view this situation?

Choose a New Thought – Find a thought that supports calmness and clarity. Try: “I’ve handled challenges before, I can do it again.”

Feel It in Your Body – As you shift your thoughts, notice how your body responds. Combine this practice with acupuncture for a full mind-body reset.

Acupuncture + Thought Work = A Powerful Combination

Acupuncture calms the nervous system and signals to the brain that it’s safe to relax. When combined with thought work, it creates lasting shifts—not just temporary relief. At Seyhart, we specialize in acupuncture treatments that target anxiety, stress, and nervous system dysregulation, helping you regain control of your thoughts and, ultimately, your health.

If anxiety has been holding you back, consider combining acupuncture with intentional thought work for anxiety relief.

Your mind is powerful—let’s use it to your advantage. Schedule an acupuncture treatment today and start retraining your nervous system from the inside out.

Our Minds Shape Our Health

What is the most powerful organ in the body? Our mind. Mindset refers to the beliefs we hold on a particular topic. Our minds and the beliefs we hold wield remarkable power over our health, a concept extensively explored by renowned health psychologists Ellen Langer PhD and Alia Crum PhD. Their research delves into how our beliefs and perceptions can directly influence physical well-being, suggesting that by shifting our mindset, we can enhance our health outcomes. 

Mindset Can Change Physical Signs of Aging

Ellen Langer, often referred to as the "mother of mindfulness" has conducted pioneering studies demonstrating the mind-body connection. In her renowned Counterclockwise study, elderly men were placed in an environment reminiscent of 20 years prior. Immersed in this setting, they experienced improvements in physical health markers, including enhanced vision and strength, and even appeared younger. This study underscores the profound impact of mental cues on physiological states.

Altering Your Mindset Around Exercise Can Improve Your Health

Alia Crum's research further illustrates the influence of mindset on health. In a notable study featured on NPR, hotel room attendants were informed that their daily work met the Surgeon General's recommendations for an active lifestyle. Despite no changes in their actual behavior, these workers perceived themselves as more active and subsequently exhibited health improvements such as weight loss, reduced blood pressure, and decreased body fat. This phenomenon suggests that the placebo effect can play a significant role in the benefits of exercise.

Reframing Your Mindset of Stress Can Be Beneficial to Health

Crum has also explored how mindsets affect responses to stress. Her research published in Anxiety, Stress and Coping, 2017 indicates that individuals who view stress as enhancing rather than debilitating experience better health and work performance. By reframing stress as a beneficial force, people can alter their physiological responses, leading to improved outcomes.

Take-Home Points: Our Minds Shape Our Lives

The implications of these findings are profound. They suggest that our beliefs about our activities and experiences can shape our physical health. By adopting a positive mindset and viewing our daily tasks as beneficial, we can potentially improve our well-being without altering our actual behaviors.

In conclusion, the role of the mind in health is powerful. Our beliefs and thoughts can influence not only our emotional well-being, but also our physical health. By consciously shifting our perspectives and embracing positive mindsets, we can foster resilience and improve our overall quality of life.

Give this a try - changing our minds can indeed change our bodies.

The Science of Scent: How Essential Oils Ease Anxiety

At Seyhart, we are committed to exploring holistic approaches to alleviate anxiety. One such natural remedy is the use of essential oils. But beyond the pleasant aromas, what does science say about their efficacy in reducing anxiety?

A comprehensive systematic review published in Frontiers in Medicine, 2024 analyzed multiple randomized controlled trials to assess the effectiveness of various essential oils on anxiety. The findings revealed that certain essential oils, notably Citrus aurantium L. (bitter orange), demonstrated significant anxiety-reducing effects. This positions bitter orange as a promising option for those seeking natural anxiety relief. 

So how does this work? Diving into the mechanisms behind these effects, a review by Johns Hopkins Medicine indicates that essential oil molecules can influence the brain's emotional centers. When inhaled, these molecules may interact with the hypothalamus and autonomic nervous system, promoting relaxation and reducing anxiety levels. 

Among the various essential oils studied, lavender has garnered significant attention. A review by Malloggi et al. found that inhaling lavender essential oil effectively decreased anxiety levels across multiple studies. Participants reported feeling calmer and more relaxed after lavender aromatherapy sessions. The anxiety-reducing effects of lavender are believed to be linked to its interaction with NMDA receptors in the brain, which play a role in mood regulation. 

The Top 5 Essential Oils for Anxiety Relief:

Lavender: Known for its calming properties, lavender has been shown to reduce anxiety and improve sleep quality. 

Bergamot: This citrus oil can help alleviate stress and promote relaxation. 

Rose: Inhalation of rose oil has been associated with reduced anxiety and improved mood. 

Chamomile: Traditionally used for relaxation, chamomile oil may help decrease anxiety symptoms.

Ylang Ylang: This floral oil has been found to reduce stress responses and promote a sense of calm.

The Year of the Wood Snake: Finding Calm in Times of Change

The Energy of the Wood Snake: What It Means for You

The Wood Snake is known for its intelligence, adaptability, and keen intuition. This energy encourages us to foster new ideas, remain flexible, and trust in our own wisdom—but also to proceed with caution and mindfulness in major decisions. In a year where emotions can be heightened, it’s important to develop tools to stay centered and avoid burnout or anxious overthinking.

Acupuncture works with your body's natural rhythms, calming an overactive mind and restoring emotional equilibrium. It helps shift from reaction mode into a state of inner confidence and trust, so you can navigate challenges with greater ease.

Anxiety & Stress in Times of Change

Even positive change can feel overwhelming. Anxiety often manifests when we feel uncertain, unprepared, or disconnected from our inner stability. Common symptoms include:

Racing thoughts or difficulty making decisions
Physical tension in the neck, shoulders, or jaw
Digestive upset (a common stress response)
Sleep disturbances or vivid dreams
Emotional highs and lows

The good news? Acupuncture has been shown to regulate the nervous system, reduce stress hormones, and improve overall mood—all without the side effects of medication.

Acupuncture: A Path to Mental & Emotional Resilience

Acupuncture activates the body’s natural ability to rebalance itself. It works by:

✔ Regulating stress hormones like cortisol and adrenaline (American Journal of Chinese Medicine, 1982)
✔ Activating the parasympathetic nervous system, which promotes relaxation and deep breathing (Evidence Based Complementary and Alternative Medicine, 2013)
✔ Supporting emotional clarity, reducing brain fog and overthinking
✔ Enhancing sleep quality by calming an overactive mind (The Sleep Foundation, 2023)
✔ Balancing digestive function, which is closely linked to mood and anxiety (World Journal of Gastroenterology, 2015)

Many of our clients report feeling an immediate sense of calm and focus after just one session. Over time, regular treatments help build long-term resilience so that challenges feel less overwhelming and decisions become clearer.

The Lantern Festival: A Time for Hope and Renewal

The Lunar New Year celebrations conclude on February 12 with the Full Moon in Leo and the Lantern Festival, a time of hope, healing, and letting go. It is a perfect moment to reflect on what is weighing you down and how you can step into the new year with clarity, self-compassion, and peace of mind.

If you’ve been feeling anxious, overwhelmed, or uncertain about the future, this is a powerful time to set intentions and realign with practices that support your mental and emotional well-being. Acupuncture can help you release stored tension and step into this new cycle feeling lighter, stronger, and more at ease.

Your Personal Lunar New Year Self-Care Plan

As you move into the Year of the Wood Snake, consider incorporating small but meaningful self-care rituals to stay grounded:

🌿 Try acupuncture for stress relief and nervous system balance

🌿 Practice deep breathing & mindfulness to quiet the mind

🌿 Limit overthinking—take action on what you can control and release what you cannot

🌿 Trust yourself & your intuition—you have more wisdom than you realize

🌿 Surround yourself with supportive people who uplift and encourage you

If you’re ready to embrace mental clarity, emotional balance, and resilience, we invite you to book an acupuncture session at Seyhart Wellness. Let’s make this Lunar New Year a time of inner strength and renewal.

Wishing you a balanced and fulfilling Year of the Wood Snake!

— The Seyhart Team

Two Simple Meditations for Anxiety

Meditation - Focusing on the Present Moment

Meditation is the practice of mindfulness - being aware of the present moment. When we center our focus on what is immediately happening, we move away from ruminations of the past, and we let go of worrying about the future. The only thing that any of us have is truly the present moment. Savoring the present moment with our attention is one of the healthiest and kindest actions we can take for ourselves.

Here are two simple meditation practices we share with you:

1 - Box Breathing

Your breath is always available to you. Breathing happens automatically and we rarely give it a thought. Focusing on your breath is one of the simplest ways to practice mediation. Start by taking one deep breath in, followed by one long breath out. Repeat this two more times. Now for the box breathing: slowly count to 4 as you breathe in; hold your breath at the top to the count of 4; slowly release your breath to the count of 4 as you exhale; hold your breath at the bottom as you count to 4. Now repeat. Make sure your counts to 4 are steady, and imagine the four sides of a box as you do your counts to 4. 

If you find your mind or heart racing, pause and do 4-5 rounds of box breathing. You will immediately feel more grounded and calm.  

2- Five Senses Meditation

Your 5 senses - touch, hearing, sight, smell and taste - are also available for most people. We go through life living in our heads, and rarely pause to focus on each of the stimuli that are coming to our senses all at once, that allow us to perceive our world. 

Take a few deep breaths to get ready for your senses. Notice 5 things that you can feel, notice 4 things you can hear, notice 3 things you can see, notice 2 things you can smell, notice 1 thing you can taste. 

If you need to feel more grounded and you are feeling overwhelmed, pause and stand or sit while you do the following: take two deep breaths, and notice your senses: Here are some examples of what you may notice:

Touch: you may notice the touch of your glasses on your face, the softness of your sweater touching your wrist, the squishy padded inside bottom of your sneaker, the feeling of your watch strap, and the coolness of the wind on your skin. 

Hear: you may notice the sound of cars driving by, the sound of two people talking next to you, the background sound of music playing, and the tap of someone on their laptop.

Sight: you may notice the irregular grain of wood on the floor board, the browned tip of the leaf of a plant in the corner, a smudge on a white wall. 

Smell: you may smell the scent of someone's perfume, the smell of new construction.

Taste: you may notice the lingering taste of coffee in your mouth.

Take-Home Points

You can meditate when you are standing or sitting, with your eyes open or closed. You can meditate in a quiet meadow, or you can meditate in the chaos of closed quarters with family members or friends. Meditation is always accessible to you!

Why Focus On Mental Health?

Why Focus on Mental Health?

Increasingly we are hearing more about anxiety, burn-out and over-stress – these are symptoms that may reflect and may cause a deterioration in our mental health. We may have noticed these warning signs in ourselves at work, in our family lives, and in our social lives. For many of us dealing with physical ailments, there may be an emotional component to chronic pain, inflammation and even cancer. 

Seyhart Community Educational Events

Seyhart has invited local guest experts in our community to help educate us on the scope of mental health. There are many ways to acknowledge and evaluate our own mental health, and there are tools available to support our emotional self-care and wellness. Among our experts will be Sharon Volner, LFMT (Chief Clinical Officer, La Ventana Treatment Program), Carol Kiriakos, MD (adolescent psychiatrist) and others.

Defining Mental Health

According to the World Health Organization (WHO), mental health is “a state of well-being in which an individual realizes their abilities, can cope with normal stresses of life, work productively, and contribute to their community” (WHO, 2022). Mental health for each of us is a dynamic state that influences how we think, feel, and behave in daily life. 

Mental Health Across the Lifespan

Mental health impacts every age group. For children, emotional and social development are foundational to their ability to learn and form relationships. Adolescents face increasing pressures from academic, social, and digital environments, leading to heightened anxiety and depression rates. Adults often grapple with work-related stress, caregiving responsibilities, or financial concerns, while older adults may experience loneliness, cognitive decline, or grief.
For example, a 2021 study in the Medicine (Baltimore) highlighted that teens who consistently practice mindfulness report lower levels of anxiety (Tang et al., 2021). On the other end of the spectrum, older adults participating in weekly social activities demonstrated better cognitive performance and lower rates of depression (Liu et al., 2023). These findings demonstrate that maintaining our best mental health is a lifelong endeavor.

Practices That Support Mental Health

Positive mental health is linked to practices that promote emotional, psychological, and social well-being. Common evidence-based approaches include:
1.    Mindfulness and Meditation: Regular mindfulness practice has been shown to decrease symptoms of anxiety and depression by reducing activation in the amygdala, the brain’s fear center.
2.    Physical Activity: Exercise increases endorphin levels, reduces cortisol, and supports neuroplasticity, particularly in the hippocampus. Studies show that individuals who engage in regular aerobic activity are 25% less likely to experience clinical depression.
3.    Social Connections: Positive relationships improve resilience and buffer against stress. Participating in social groups or maintaining close friendships can increase longevity by up to 15%.

Mental and Physical Health: Two Sides of the Same Coin

The mind and body are intricately connected, and mental health has a profound impact on physical health outcomes. Chronic stress, for instance, is associated with higher risks of cardiovascular disease, obesity, and immune dysregulation. A meta-analysis published in World Psychiatry (2023) found that individuals with untreated depression were more likely to develop type 2 diabetes. Conversely, improving mental health through therapy or lifestyle changes often results in better physical health outcomes.

Looking Forward: Integrating Mental Health into Everyday Life

We must view mental health as part of our holistic well-being. The same way we prioritize annual physicals or a balanced diet, regular mental health check-ins and preventive practices must become routine.

Do I Have Anxiety?

Anxiety is a natural response to stress, but for many people, anxiety has become an overwhelming force that disrupts our daily lives. At Seyhart, we often see clients who don’t even realize they’re living with anxiety because it can manifest in subtle and unexpected ways - sleep disturbance, unexplained pain, and other symptoms. Understanding the signs of anxiety is the first step toward healing.

Recognizing the Emotional Signs of Anxiety
Anxiety often goes beyond feeling “stressed out.” It can show up in ways that feel deeply personal but are, in fact, quite common. For instance, you may notice a persistent fear of judgment or criticism—feeling overly concerned with how others perceive you. This can lead to excessive overthinking about interactions, worrying about whether you said or did the “right” thing. Anxiety can also take the form of perfectionism, where you set impossibly high standards for yourself, fearing that any mistake will diminish your worth or credibility. Another common sign is being hyper-focused on other people’s reactions, constantly interpreting facial expressions or tones of voice as signs of disapproval, even when none exists.

The Hidden Physical Symptoms of Anxiety
Anxiety doesn’t just live in the mind—it deeply affects the body. Studies show that chronic anxiety triggers the body’s stress response, releasing cortisol and adrenaline, which can lead to physical symptoms such as headaches, muscle tension, digestive issues, and fatigue (Mariotti, 2015). For some, these physical sensations become so intense they’re mistaken for unrelated medical conditions. For instance, a racing heart or chest tightness might feel like a heart problem, when in fact, it’s the body’s way of responding to emotional distress.

How Emotional Distress Can Lead to Physical Distress
The connection between emotional and physical health is well-documented in scientific literature. Research has shown that individuals with high anxiety levels are more likely to experience physical health challenges, such as chronic pain or gastrointestinal issues (Chalmers et al., 2014). This occurs because anxiety keeps the body in a heightened state of alertness, preventing the nervous system from resting and recovering. Over time, this can weaken the immune system, disrupt sleep patterns, and exacerbate existing health problems. Emotional distress also influences the perception of physical pain, making even minor discomfort feel overwhelming.

Why Addressing Anxiety Holistically Matters
Treating anxiety isn’t just about taking a prescription medication, or simply calming the mind; it’s about calming the entire body. A holistic approach is necessary because anxiety impacts every part of your being. Acupuncture, in particular, has been shown to regulate the autonomic nervous system, reducing cortisol levels and promoting the release of endorphins, the body’s natural “feel-good” chemicals (Amorim et al., 2018). This allows your body to shift out of its fight-or-flight state and into a place of balance and restoration. By addressing the root cause of anxiety, acupuncture can help break the cycle of emotional and physical distress.

Finding Relief with Acupuncture
If you’ve been living with anxiety, know that you’re not alone—and there’s hope. At Seyhart, we specialize in Acupuncture for Anxiety. Whether your anxiety manifests as restlessness, muscle tension, or racing thoughts, our treatments are designed to bring you back to a state of calm and balance. Our clients often report reduced pain, feeling lighter, clearer, and more at ease after just one treatment.

Published Evidence Supporting Acupuncture for Anxiety
Numerous studies support acupuncture as an effective intervention for anxiety. For example, a 2022 randomized controlled study in Complementary Therapy in Clinical Practice found acupuncture and electro-acupuncture as effective as medication for anxiety (Amorim et al., 2022). Another review in the Annals of General Psychiatry demonstrated that acupuncture reduced anxiety (Yang et al., 2021). Acupuncture can also improve heart rate variability—a key indicator of stress regulation. These findings align with what we see every day in our practice: clients feeling not only immediate relief, at times requiring fewer prescription medications, but also long-term improvement in their emotional and physical well-being.

Take Home Points
Your anxiety doesn’t define you - relief is possible. Whether you’re just starting to explore acupuncture or looking for a trusted partner in your wellness journey, Seyhart is here for you. Take the first step toward a calm - mind, body and spirit.

Anxiety or Burnout? Tell the Difference and Solutions to Help

Anxiety vs. Burnout: Know the Difference

While anxiety is often linked to excessive worry, racing thoughts, and an overactive nervous system, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. Anxiety tends to feel like "too much," while burnout feels like "not enough energy left." A review and meta-analysis in Frontiers in Psychology, 2019 found that anxiety and burnout are distinct but interconnected, with both conditions linked to the body's stress response system.

How Your Nervous System Drives Anxiety and Burnout

Your nervous system plays a critical role in how your body responds to stress. The sympathetic nervous system (your "fight-flight-freeze" response) activates when you perceive a threat, while the parasympathetic nervous system (your "rest and digest" state) helps you relax. Chronic stress overstimulates the sympathetic nervous system, making it difficult to return to a state of calm. A review in StatPearls, 2022 suggests that activating the parasympathetic nervous system can significantly reduce symptoms of anxiety and prevent burnout.

How to Restore Balance: Simple, Actionable Solutions

If you’re feeling overwhelmed, the key is to activate the parasympathetic nervous system. Acupuncture is a powerful way to do this. A review article published in Complementary Therapies in Medicine, 2023 demonstrated that acupuncture can reduce sympathetic nervous system activity, promote relaxation, and lower cortisol (the body's primary stress hormone). Cupping offers additional benefits by releasing physical tension, promoting lymphatic drainage, and ear seeding stimulates Vagal tone through key acupressure points on the external ear that influence the nervous system.

The Role of Acupuncture: Calming Anxiety at Its Source

Acupuncture works by stimulating points along the body's energy pathways, known as meridians. When needles are placed at specific points, it signals the brain to release endorphins (your body's natural "feel-good" chemicals) while reducing cortisol. Acupuncture significantly reduces anxiety symptoms, making it a vital tool for those feeling on edge during the holidays. Our Seyhart acupuncturist team focuses on specific points that regulate the nervous system, bringing you from fight-or-flight mode back to a place of calm.

Cupping for Burnout Relief: Releasing Tension and Detoxing the Body

Unlike acupuncture, which works on an energetic level, cupping focuses on the physical release of tension and stagnant energy. Cupping creates a vacuum effect that lifts the skin and fascia, promoting blood flow and relieving muscle tightness. This physical release can have an immediate impact on stress levels. Both pain and metabolic disturbances have been shown to benefit from cupping. Cupping reduces musculoskeletal pain and promotes relaxation, which is why so many clients report feeling "lighter" and more mobile after a session.

Ear Seeding: Small Points, Big Impact

If you’re looking for a simple, ongoing way to manage stress and anxiety, ear seeding is a must-try. Based on the principles of auriculotherapy, ear seeds stimulate pressure points in the ear that correspond to areas of the body, including the heart, nervous system, and mind. A review article in Frontiers in Sleep, 2024 found that ear acupressure reduced symptoms of anxiety and improved sleep quality.

Start 2025 Calm, Centered, and Recharged

Imagine walking into 2025 feeling balanced, clear-headed, and at ease. By understanding how anxiety, burnout, and your nervous system are connected, you’ll be equipped to take action. By incorporating acupuncture, cupping, and ear seeding into your holistic health routine, stress can be better managed and balance restored. Don’t wait until burnout has taken its toll. Reclaim your calm!

Finding Peace in the Holidays - How To Work On Ourselves

The holiday season is often portrayed as a time of joy, togetherness, and warmth. However, for many, it also brings heightened stress due to family conflict. Unresolved dynamics, clashing personalities, and unmet expectations can turn a season of peace into one of emotional turmoil. Instead of attempting to change family members, the key to holiday harmony lies in working on ourselves. By establishing boundaries, practicing acceptance, and shifting our internal expectations, we can experience more meaningful and peaceful interactions. 

Setting Boundaries

One of the most powerful strategies for reducing holiday conflict is setting healthy personal boundaries. Boundaries are essential for protecting mental well-being, managing emotional energy, and ensuring respectful interactions. Brené Brown is known for saying, "clear is kind, unclear is unkind". According to Brooten-Brooks, LMFT (Very Well Health, 2024), clearly communicating your boundaries allows others to understand your limits. For instance, if long family dinners are emotionally exhausting, it is entirely reasonable to set a time limit for your visit. Boundaries can also be emotional, such as declining to engage in conversations about divisive topics like politics or religion. Research has demonstrated that self-imposed boundaries reduce emotional exhaustion and improve interpersonal relationships. Practicing and asserting boundaries may feel uncomfortable at first, but over time it establishes a firm foundation for maintaining mental peace.

Radical Acceptance

Another critical strategy for achieving peace during holiday gatherings is the practice of radical acceptance—the idea of accepting people as they are, rather than wishing for them to change. Often, family conflict stems from unmet expectations or the belief that family members should "know better" or behave differently. Radical acceptance, a concept rooted in dialectical behavior therapy (DBT), teaches us to fully acknowledge the reality of a situation rather than resist it. Marsha Linehan (American Journal of Psychotherapy, 2015), the developer of DBT, emphasized that accepting people and circumstances as they are reduces emotional suffering. For example, if an outspoken uncle has a pattern of making inappropriate comments, acceptance allows you to anticipate his behavior without being caught off guard. Instead of waiting for him to change, you can shift your expectations and choose how you will respond. This mindset shift reduces the emotional burden that comes with wishing others were different.

 Changing Our Internal Dialogue

 In addition to boundary-setting and acceptance, changing our internal dialogue is crucial for maintaining peace during holiday gatherings. In an article by Kristin Neff (Social and Personality Psychology Compass, 2011) on self-compassion shows that our internal thoughts directly impact our well-being. Often, the internal dialogue during family events is one of frustration, such as "Why does she always do that?" or "Why can’t he just be quiet for once?" These thoughts increase anxiety, especially when the desired change never happens. Instead, self-compassionate thinking encourages phrases like, "I don’t have to agree with everything she says," or "It’s not my job to change him." Shifting to this mindset allows for emotional detachment from other people's behavior. It also prevents rumination, which has been found to be a key predictor of stress. Mindfulness techniques, such as recognizing and labeling thoughts without judgment, can help disrupt this cycle. This internal shift grants peace regardless of how other people behave (Stress Health, 2021).

Holistic Tips

Holistic wellness strategies can further support the internal work of boundary-setting, acceptance, and shifting thoughts. Techniques such as acupuncture, meditation, and breathwork provide physical and emotional grounding. Acupuncture, for instance, has been shown to reduce anxiety by modulating the body's hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the stress response (Frontiers of Molecular Neuroscience, 2023). Ear seeding, a technique that applies small seeds to specific pressure points on the ear, can promote calmness and emotional regulation. Breathwork practices, such as diaphragmatic breathing, stimulate the vagus nerve, which lowers heart rate and promotes a "rest-and-digest" state (Systematic review, 2019). Incorporating these techniques into daily self-care routines provides a buffer of calm that carries into family gatherings. When individuals arrive at family events feeling centered, grounded, and calm, they are less likely to be reactive to conflict triggers. This holistic preparation is a proactive way to "fill your emotional cup" before dealing with family stressors.

Take-Home Points:

The key to peace during holiday family gatherings is not in changing other people but in changing ourselves. Through boundary-setting, radical acceptance, and reworking our internal dialogue, we cultivate emotional resilience. Techniques such as acupuncture, mindfulness, and breathwork help support this mental transformation. Instead of wishing for others to change, we learn to accept them as they are, and in doing so, we regain control over our emotional state. By focusing on self-growth, we create the capacity for genuine connection and compassion. As the holidays approach, the most powerful gift we can give ourselves is peace of mind—regardless of how others behave.

Breaking the Pain-Anxiety Cycle - Holistic Solutions for Working Women

For many women, anxiety and chronic pain are deeply intertwined. Studies show that women with chronic pain are twice as likely to experience anxiety disorders, while anxiety often worsens the perception and intensity of pain (Depression and Anxiety, 2009). This relationship creates a challenging cycle, where each condition amplifies the other. Let’s explore this complex interplay and actionable ways to break the cycle.

The Connection Between Anxiety and Chronic Pain

Anxiety and chronic pain share common pathways in the brain, particularly in regions responsible for stress response and pain processing. The amygdala, which governs fear and anxiety, and the prefrontal cortex, which helps regulate emotional responses, both play a role in how pain is perceived (Molecular Neurobiology, 2019). When chronic pain persists, it can disrupt these neural pathways, making the brain more sensitive to pain signals. Similarly, anxiety triggers physiological stress responses, such as increased muscle tension and inflammation, which can exacerbate pain.

For women who work, this feedback loop can feel relentless. Persistent lower back pain or migraines may not only hinder productivity but also fuel worries about meeting deadlines or maintaining a work-life balance. Over time, this can lead to hypervigilance—a heightened sensitivity to both pain and stress—that further entrenches the cycle.

How Chronic Pain Impacts Emotional Health

Chronic pain doesn’t just affect the body; it profoundly impacts mental health. Women with chronic pain are more likely to experience depression and anxiety, which in turn can decrease motivation to engage in self-care or seek effective treatment (Pain, 2024). This emotional toll often leads to feelings of frustration or isolation, especially for those who feel their pain isn’t fully understood by family, colleagues, or healthcare providers.

Additionally, societal expectations of resilience can create pressure for women to "push through" pain, leading to burnout. For instance, a woman managing fibromyalgia may feel compelled to work longer hours despite fatigue, exacerbating both her physical symptoms and emotional strain.

The Role of Lifestyle in Pain and Anxiety

Lifestyle factors significantly influence the severity of chronic pain and anxiety. Poor sleep, often a byproduct of pain or racing thoughts, lowers the body’s ability to heal and regulate mood. A lack of physical activity contributes to muscle stiffness and reduces endorphin release, natural chemicals that ease pain and improve mood. Moreover, dietary choices—such as high-sugar, low-nutrient diets—can increase systemic inflammation, further worsening pain and anxiety (Harvard Health, 2021).

Working women may find it particularly difficult to prioritize these aspects of health amid busy schedules. Skipping meals, relying on caffeine, or foregoing exercise due to time constraints can inadvertently fuel the pain-anxiety cycle.

Holistic Solutions: Taking Action for Better Health

Breaking free from the anxiety-pain cycle requires a multifaceted approach that addresses both mind and body. Holistic solutions offer effective, science-backed strategies to help all of us regain control of our well-being.

• Mind-Body Techniques: Practices such as mindfulness meditation and yoga have been shown to reduce pain sensitivity and anxiety by calming the nervous system. Deep breathing exercises can also counteract the stress response, easing tension and reducing the perception of pain.

• Acupuncture and Cupping: These ancient practices are gaining recognition in modern medicine. Acupuncture has been shown to modulate brain activity associated with pain and anxiety, while cupping can relieve muscle tension and improve blood flow.

• Cognitive Behavioral Therapy (CBT): CBT helps reframe negative thought patterns, offering practical strategies to cope with pain and anxiety triggers. Online or in-person sessions can be tailored to busy schedules.

• Nutrition for Resilience: Anti-inflammatory diets rich in omega-3 fatty acids, fresh vegetables, and whole grains support overall well-being. Avoiding processed foods and excess caffeine can stabilize energy and mood.

For those maintaining busy schedules, integrating these practices can significantly improve resilience and quality of life.

The Importance of Seeking Support

Navigating the challenges of chronic pain and anxiety can feel isolating, but support is available. Women must feel empowered to advocate for comprehensive care, whether it’s consulting a primary care physician, working with a pain specialist, or seeking holistic health practitioners. Joining support groups—online or in-person—can also foster a sense of community and provide valuable coping strategies.

Supportive workplaces can play a role, too. Discussing reasonable accommodations with employers, such as flexible work hours or ergonomic adjustments, may reduce physical and emotional strain. Recognizing that health is a priority, not a luxury, is key to breaking the cycle of anxiety and chronic pain.

Looking Ahead: Thriving Beyond Pain and Anxiety

The journey to overcoming anxiety and chronic pain requires patience, persistence, and self-compassion. By addressing the root causes of both conditions through lifestyle changes, holistic interventions, and professional care, women can regain control of their health. As more research emerges, the connections between mind and body continue to highlight the importance of integrative approaches.

Empowering women to take an active role in their well-being doesn’t just alleviate pain—it builds a foundation for a more vibrant, fulfilling life.

Calm the Mind, Heal the Body - The Anxiety-Autoimmune Connection

The relationship between anxiety and autoimmune disorders is both complex and deeply interconnected, and this interplay affects millions of individuals. Autoimmune diseases, including rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), thyroid disorders, and Sjögren's syndrome, occur when the body’s immune system mistakenly attacks healthy tissue. Anxiety, a common comorbidity in these conditions, amplifies physical symptoms and exacerbates disease progression. Song et al. published in the Journal of the American Medical Association (JAMA) that having a stress-related disorder was significantly correlated with having an autoimmune disease. Harvard Health explored the anxiety-autoimmune connection in a recent article. Anxiety must be addressed as an essential factor in managing autoimmune diseases.

How Anxiety Can Be Harmful

Anxiety is more than a byproduct of living with a chronic condition; it can also be a key driver of disease severity. Chronic stress and anxiety are known to dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol levels and triggering systemic inflammation (World Journal of Psychiatry). For autoimmune disorders, where inflammation is already central, this feedback loop can worsen symptoms and flare-ups. Managing anxiety is, therefore, not just about improving mental well-being but also about reducing physical inflammation and improving overall disease outcomes. By addressing anxiety as a critical component of treatment, individuals can better navigate the daily challenges of their autoimmune conditions and improve their quality of life.

Holistic Strategies That Help

Holistic strategies to manage both anxiety and autoimmune disorders are supported by emerging evidence from neurological, psychological, and neuroimmunological research. Practices like mindfulness meditation and yoga have been shown to reduce anxiety by calming the autonomic nervous system and lowering pro-inflammatory markers like interleukin-6. A systematic review of randomized controlled trials reported this benefit in the Annals of the New York Academy of Sciences. Cognitive-behavioral therapy (CBT) has been effective in reprogramming maladaptive thought patterns, helping patients reframe their experiences and reduce stress-induced autoimmune activity. Additionally, acupuncture, a cornerstone of integrative medicine, has been linked to decreased inflammatory responses via modulation of the vagus nerve and hypothalamus (Article in the Harvard Gazette). Nutritional strategies, such as adopting an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants, also play a critical role in supporting both physical and emotional health.

Collaborative Research in Whole-Person Health

Looking to the future, research into the psychoneuroimmunology of autoimmune disorders offers promising insights into the mind-body connection. For instance, studies are exploring how vagus nerve stimulation, a technique already used to treat epilepsy and depression, may regulate immune responses in autoimmune diseases (The Lancet Rheumatology). Ear seeding, the ancient practice of acupressure for the outer ear, is a simple and effective way to stimulate vagal tone and improve well-being. Integrating digital health tools like mobile apps for mindfulness, biofeedback, and stress tracking into treatment plans could further empower patients to manage anxiety and its impact on their conditions. Collaboration between rheumatologists, mental health professionals, and integrative medicine practitioners will be crucial in creating comprehensive care plans that address both physical and mental health.

Take-Home Points

The interplay between anxiety and autoimmune disorders highlights the need for a holistic approach to health. By understanding the deep connections between mind and body, patients and healthcare providers can implement strategies that not only alleviate anxiety but also improve autoimmune disease and many other health conditions. As research continues to illuminate these connections, there is hope for more effective, integrative treatments that promote resilience, balance, and well-being for those living with challenging health conditions.

Solutions for Holiday-Related Anxiety

Understanding Holiday-Related Anxiety

The holiday season brings on unique stressors that are often absent during other times of the year. According to the American Psychological Association, nearly nine out of ten adults (89%!) report heightened stress during the holidays, with financial pressures, social obligations, and family dynamics being the main contributors. Financial strain, in particular, can be a significant source of stress, as gift-giving, travel, and hosting events can quickly add up. Additionally, family gatherings may evoke unresolved interpersonal issues or unrealistic expectations, which can heighten emotional stress and anxiety.

Moreover, social gatherings at work and with acquaintances often bring about “social anxiety,” where individuals feel pressure to meet certain social standards or behave in a way that aligns with group expectations. These gatherings can cause feelings of inadequacy, low self-worth, and discomfort. According to research, social anxiety tends to spike during the holidays due to these increased social demands (Cuncic, 2022). Finally, the end-of-year reflection can trigger anxiety as individuals feel compelled to meet personal milestones, whether related to career, relationships, or self-improvement goals, leading to what psychologists call “achievement anxiety” (Tsatiris, 2021).

The Physical Impact of Holiday Stress

The physical implications of holiday stress are well-documented. Elevated stress levels trigger the body’s "fight-or-flight" response, leading to an increase in cortisol, the body’s main stress hormone. Prolonged stress and elevated cortisol can weaken the immune system, disturb sleep patterns, and increase the risk of cardiovascular problems (Harvard Health, 2024). Additionally, chronic stress has been linked to digestive issues, tension headaches, and muscle pain, all of which can reduce quality of life and overall well-being.

Research suggests that this “holiday stress syndrome” not only exacerbates pre-existing health conditions but also makes people more susceptible to new health issues. Individuals with a high sensitivity to stress may experience physical symptoms such as fatigue, irritability, and chronic pain. Therefore, finding ways to manage stress during the holidays is essential to protect both mental and physical health.

The Role of Holistic Health in Managing Holiday Anxiety

In recent years, holistic approaches to health, particularly acupuncture, have gained attention for their potential in managing anxiety and stress. Acupuncture stimulates energy flow, or “Qi.” Research indicates that acupuncture can influence the body’s production of serotonin, endorphins, and other neurotransmitters associated with mood regulation (Rodrigues, et al, 2023). Acupuncture significantly reduced stress in participants by regulating the autonomic nervous system, which controls the body’s stress response.

Acupuncture is also reported to help with sleep quality and reduce symptoms of anxiety, making it an effective tool for managing the high levels of stress associated with the holiday season. The stress-relieving effects of acupuncture, along with complementary therapies such as cupping and bodywork, provide a holistic approach that targets the root cause of holiday stress rather than just alleviating its symptoms.

Top 10 Ways to Manage Holiday Stress and Anxiety

Adopting a combination of lifestyle modifications and holistic health practices can be highly effective for managing holiday stress. Here are ten practical strategies to help you thrive through the holiday season:

1. Prioritize Self-Care: Allocate time for activities that nourish your mind and body, whether it’s reading, exercising, or meditating. Making self-care a non-negotiable part of your schedule helps you stay grounded.

2. Set Boundaries with Family and Friends: Communicate your limits clearly and don’t feel pressured to attend every gathering or event. Healthy boundaries reduce the emotional toll of social obligations and help prevent burnout.

3. Practice Mindful Breathing: Deep breathing techniques can quickly lower your heart rate and decrease feelings of anxiety. Try inhaling deeply for four counts, holding for four, and exhaling for four counts when feeling overwhelmed.

4. Incorporate Acupuncture and Bodywork: Schedule regular acupuncture or bodywork sessions to reduce tension and maintain balance. These treatments can provide relief from physical symptoms associated with stress, such as muscle tightness and headaches.

5. Limit Alcohol and Caffeine Intake: Both alcohol and caffeine can increase anxiety and disrupt sleep patterns. Try replacing them with herbal teas or water to maintain hydration and calm.

6. Organize Finances and Set Budgets: Plan a realistic budget for holiday spending and stick to it. Financial planning can reduce stress and prevent financial strain from becoming a source of anxiety.

7. Get Regular Physical Activity: Exercise is a proven method for managing stress as it releases endorphins and improves mood. Aim for at least 30 minutes of moderate activity, like walking or yoga, most days of the week.

8. Practice Gratitude: Reflecting on what you’re grateful for shifts your focus away from stressors and fosters a more positive outlook. Journaling or simply listing three things you’re grateful for each day can make a difference.

9. Limit Social Media Exposure: Seeing curated holiday images can create unrealistic expectations and amplify feelings of inadequacy. Consider setting time limits for social media to avoid comparison and stay present.

10. Seek Support: Reach out to a friend, therapist, or support group if you’re struggling. Sometimes, sharing your feelings with someone you trust can reduce stress and offer a new perspective.

Thriving Through the Holiday Season

The holiday season can bring unique stressors, but with proactive steps and holistic health practices, it’s possible to manage anxiety and cultivate a sense of peace and balance. By prioritizing self-care, setting boundaries, and incorporating therapies like acupuncture, you can not only navigate but also thrive through this time of year. Embracing these challenges as opportunities for growth and resilience sets a strong foundation for a positive start to the New Year. As you approach the season with a focus on self-compassion and mindfulness, you’ll find that managing holiday stress becomes an empowering experience, one that leaves you feeling recharged and ready for whatever lies ahead.

How Anxiety Affects Fertility and Holistic Solutions to Help

 Anxiety, a potentially debilitating mental health condition characterized by heightened states of worry and nervousness, can profoundly impact fertility through the hypothalamic-pituitary-adrenal (HPA) axis and reproductive hormones. Understanding this interplay can be helpful with fertility treatment and support, particularly as growing evidence suggests that the chronic stress response may negatively affect reproductive health.

If you’re feeling stressed, anxious, and worried about fertility, you’re not alone. Anxiety and fertility are deeply connected. Studies show that feeling tense or anxious can impact our bodies in ways we might not even realize, including making it harder to conceive.  How Anxiety Affects Fertility

When you’re anxious, your body releases a stress hormone called cortisol. Stress can change the physiology of all parts of our bodies, as reviewed by the American Psychological Association. This hormone, cortisol, while helpful in small amounts, can actually interfere with important reproductive hormones, like luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which play big roles in fertility (Review in Gynecological and Reproductive Endocrinology & Metabolism, 2023). These hormones help your body prepare for ovulation each month, so when cortisol levels are high for long periods, it can throw off your cycle, making it harder to conceive. 

Long-term anxiety doesn’t just affect your hormones. It can also impact something called ovarian reserve, which refers to the quantity and quality of your remaining eggs. Studies show that women with high stress and anxiety often have lower ovarian reserve over time, likely because of how chronic stress affects the body’s natural rhythms and balance (American Journal of Managed Care, 2023). This shows that managing anxiety can actually help support your fertility in the long run.

Anxiety Can Affect Men’s Fertility, Too

Anxiety and stress don’t only impact women. Men’s fertility can also take a hit when anxiety levels are high. Chronic stress in men has been shown to lower testosterone levels, affect sperm count, and even reduce sperm quality (Reproductive Endocrine and Biology, 2018). For couples trying to conceive, managing anxiety and stress together can make a difference. Working on mental health and stress reduction may create a more balanced and healthy environment for both partners.

Holistic Solutions to Help

At Seyhart Wellness, we believe in treating the whole person – mind, body, and spirit. Anxiety can sometimes feel overwhelming, especially when you’re trying to start a family, preparing for a family in the future, and especially if you struggle with infertility. Our holistic solutions are designed to support your well-being from multiple angles, helping to create a calm, relaxed state to support your body’s natural fertility. Here are some ways we can help:

1. Acupuncture for Anxiety and Fertility

Acupuncture has been used for thousands of years to help balance the body’s energy and calm the mind. Studies have shown that acupuncture can help reduce cortisol levels and may improve blood flow to the reproductive organs, which is key for fertility health (Psychology, Health and Medicine, 2017). Acupuncture sessions at Seyhart are specifically tailored to help you relax and find balance, reducing anxiety and promoting fertility health.

2. Mindfulness and Meditation

Anxiety often pulls us into a loop of worry. By practicing mindfulness and meditation, we can interrupt this loop, helping our minds feel more at peace. Regular mindfulness practice has been shown to lower cortisol levels, and some studies suggest it may help balance reproductive hormones (Perspectives Psychological Science, 2022).

3. Herbal and Nutritional Support

The foods we eat and the herbs we use can influence our stress levels and hormone balance. Certain herbs, such as astralagus and lycium fruit, are known for their stress-relieving properties and can support overall hormonal health. We offer guidance on using natural supplements and nutrition to support your body in times of stress. Find Seyhart herbal supplements in our Wellness Corner to give your body the best possible support.

4. Bodywork for Deep Relaxation

Sometimes, our bodies hold onto stress, and releasing it can make a world of difference. Seyhart’s cupping and Tuina (acupressure, deep stimulation) treatments are designed to help release tension stored in the body, allowing for deeper relaxation. This release of physical tension can be incredibly calming and may help reduce overall anxiety, creating a sense of openness and relaxation that supports reproductive health.

Real-Life Solutions Backed by Science

There is clear evidence that reducing anxiety can positively impact fertility, making holistic approaches such as acupuncture and mindfulness meditation a valuable part of a fertility plan. Studies continue to show that when anxiety is managed effectively, reproductive hormones stabilize, and the body’s natural rhythms align more closely with fertility goals. While it’s not a “quick fix,” these approaches offer tools that support both your mental and physical well-being, creating the balance needed for optimal fertility.

At Seyhart Wellness, we’re here to support you on your journey. Finding a sense of calm and balance can not only help with anxiety but may also support your body’s natural fertility. Let’s work together to give you the best possible foundation for your journey.

Reproductive Wellness & Acupuncture

When to Start

If you are an acupuncture newbie, plan your first treatment to get a baseline health assessment. Acupuncture works on the principle of balancing energy within your body. Your "chi", or life-force energy connects your emotional and physical wellness; your acupuncturist will inform you of stagnant energy, deficiencies in certain organs and will give helpful suggestions so that you can begin to improve your energetic health.

If you are planning to enhance your fertility, schedule your acupuncture treatments to complement your menstrual cycle. This means having an acupuncture treatment weekly to coincide with your ovulation phase, luteal phase, menstrual phase and follicular phase. Weekly session will help optimize each part of the natural processes that prepare the body for conception.

If you plan to start fertility treatments, begin your weekly acupuncture sessions 1-3 months before IVF or fertility treatments. Weekly treatments complement your menstrual cycle or treatment phases to align with hormonal shifts.

Frequency of Sessions

For most women who use acupuncture to optimize reproductive and fertility success, scheduling weekly treatments is optimal. Occasionally, more than one treatment per week may be helpful for example, for those undergoing IVF, on embryo transfer day. During the final weeks of pregnancy, daily acupuncture treatments can help to prepare the body for labor, and in some cases encourage labor when the pregnancy is at term.

What to Expect During Sessions and Benefits

The treatment involves placing thin needles at specific acupoints, such as SP6 (Sanyinjiao), ST36 (Zusanli), and CV4 (Guanyuan), which are known to regulate blood flow, reduce inflammation, and calm the nervous system. Research has shown that stimulating these points can improve ovarian response and uterine lining quality, both crucial for implantation success. The calming of the nervous systems may be the most significant benefit, as stress-reduction improves fertility overall (ClevelandClinic.org). Women report feeling less stressed and more in control of their reproductive journey, which is essential for managing the emotional toll of IVF and fertility challenges. 

Managing Stress and Uncertainty

Acupuncture is not just about physical support—it also addresses emotional well-being. Studies show that acupuncture releases endorphins and lowers cortisol, helping women feel more relaxed and improving emotional resilience through various stages of reproductive health.

Long-Term Commitment to Wellness

Women who commit to consistent acupuncture treatments—even outside of fertility cycles—report better outcomes and overall wellness. Some find it beneficial to continue sessions throughout pregnancy to manage stress and prepare for labor.

Take Home Points

Acupuncture provides physical and emotional support to enhance outcomes throughout all stages of reproductive wellness. Whether you are preparing for IVF, managing hormonal shifts, or exploring parenthood, acupuncture offers a way to stay balanced and in control. With proper guidance and consistency, it becomes an inseparable part of your well-being—helping you thrive wherever your journey leads.

Optimizing Your Fertility Journey

Fertility refers to the ability to conceive and sustain a healthy pregnancy. It involves several factors working together, including hormone balance, regular ovulation, healthy eggs and sperm, and a receptive uterus. Both lifestyle choices and underlying health conditions can affect fertility, and challenges in any part of the reproductive process can lead to difficulty conceiving. When we are faced with infertility, the process can be overwhelming and intensely stressful. Fertility and conception may be as much emotional as it is physical. What can be done to improve the odds? What steps can we take to improve our emotional health, which directly impacts our physical wellness? For those undergoing treatments like IVF (in-vitro fertilization) or embryo freezing, optimizing health and adopting supportive practices—such as acupuncture—can increase the chances of success. A proactive, holistic approach is essential for improving reproductive outcomes.

Below are 10 tips to optimize fertility, including the key role acupuncture can play in supporting reproductive health and emotional well-being.

The Role of Acupuncture in Fertility and IVF

Incorporating acupuncture into your fertility plan offers benefits beyond physical health. It provides a space for relaxation and emotional support during a stressful process. Research shows that acupuncture can improve IVF success rates by supporting implantation and balancing the nervous system. A review and meta-analysis published in 2022 by Quan et al., found that acupuncture improves fertility outcomes and that the number of acupuncture treatments correlated with increasing success at successful pregnancies. The more acupuncture, the greater the fertility success!

10 Essential Steps to Maximize Your Fertility Success

1. Track Your Menstrual Cycle

Understanding your cycle helps identify your most fertile days and ensure the timing of treatments like IVF or insemination aligns with ovulation.

2. Optimize Nutrition

A diet rich in antioxidants, healthy fats, and protein supports hormone regulation and egg quality. Consider adding foods like leafy greens, avocado, and nuts.

3. Manage Stress Levels

High stress can negatively impact fertility by disrupting hormone balance. Practices like acupuncture and yoga help regulate cortisol levels and reduce anxiety (Anderson et al., 2017).

4. Start Acupuncture Treatments Early

Acupuncture increases blood flow to the uterus and helps balance hormones, preparing your body for conception. Regular sessions are recommended throughout IVF cycles and during embryo transfer to improve implantation rates (Manheimer et al., 2008).

5. Consider Embryo Freezing for the Future

If pregnancy isn’t an immediate goal, freezing embryos ensures the availability of healthy eggs for future attempts. Women can also prepare for freezing with acupuncture, which promotes hormonal health and reduces stress.

6. Get Enough Sleep

Poor sleep affects reproductive hormones. Aim for 7-9 hours of quality rest each night to support your fertility journey.

7. Limit Alcohol and Caffeine

Reducing alcohol and caffeine intake can improve your chances of success with fertility treatments. These substances have been linked to decreased fertility in some studies.

8. Support Your Partner’s Health

Fertility is a shared journey. Encourage your partner to engage in healthy habits, including exercise, nutrition, and acupuncture, which improves sperm quality.

9. Stay Physically Active

Regular, moderate exercise keeps hormones balanced and promotes blood circulation. Avoid excessive, high-intensity workouts, which may disrupt your cycle.

10. Communicate with Your Care Team

Stay informed and ask your care team about any questions or concerns. Schedule acupuncture sessions before and after embryo transfer for additional support during key moments.