Getting sleep when you're worried and stressed

Trouble sleeping? This post from last year is still relevant! Check out the TCMTalk video   (at the end of the article too) for more, and if you'd like to try the WOOD element anointing oil blends mentioned (or any of the other elemental blends) they're on all sale for spring!

I've collected some ways of understanding insomnia and solutions that most folks can do themselves. Chronic insomnia that doesn't resolve with these kinds of approaches or is severely affecting your ability to function needs attention. Please find a practitioner of Traditional Chinese Medicine or holistic medicine in your area for treatment and further support - email me if you'd like help finding someone in your area. Visit TCMTalk on Pinterest for more resources and links

Do this first: BASIC SLEEP HYGIENE PRACTICES

  1. Keep your bedroom clean and uncluttered. Change sheets regularly and purify air with filters and/or plants
  2. Use your bed for sleeping, relaxation and sex - not work
  3. Go screen free or at least be sure to use a light modulator
  4. Make your bedroom as dark as possible
  5. Develop sleep rituals - having a bath, journalling, meditating, (here's some ideas)
  6. Keep your bedroom cool

Top tips for “Wood Element” insomnia:

The 5 Elements through the day  (I could not find the original artist for this image)

The 5 Elements through the day (I could not find the original artist for this image)

The Wood Element is the dominant element in the Spring time. It is associated with the Chinese medicine organ systems of the Liver and Gallbladder, and related to self-expression, the free flow of energy, and the expression of anger and self-assertion (learn more in Denise's TCMTalk on the Wood Element) Dysfunction and imbalance in the Wood element shows itself when your sleep is disrupted by anger, stress, frustration and overwork. You might find yourself waking in the middle of the night (during the 'Wood Element' time of day) and tossing and turning, with your mind going over the day’s events or the causes of your frustrations

The prescription for this kind of sleep trouble is to relieve and release the congested energy and emotions which are backing up and disrupting your sleep with mind-body-spirit practices that benefit the Wood Element and the Liver-Gallbladder system.

Yoga + qi gong for the liver/gallbladder/wood element - to help in discharging energy from those systems with stretching  and gentle movement - we’ve shared a few videos on our pinterest board, and I especially love the Qi Gong videos of Mimi Kuo-Deemer, like this one for the Wood Element

MOVE Wood Healing Anointing oil contains essential oils for relieving and releasing stuck energy and emotions.

MOVE Wood Healing Anointing oil contains essential oils for relieving and releasing stuck energy and emotions.

Massage especially for foot and leg massage, or the sides of the head - use an aromatherapy blend like Move Wood, Swimming Dragon oil, or make your own with the essential oils that harmonize and move stagnation in the Wood Element - Denise has a great infographic sharing some of our faves and how to use them.

Herbs + foods: herbs that help move and benefit the Liver/Gallbladder and can relax you into a good night’s sleep include mint, lemon balm, cardamom, chamomile, and bupleurum or chai hu, (especially combined with peony root or bai shao) cumin, fennel and ginger. These aren't designed to knock you out, but rather help balance out your energy through the day - try drinking a spicy or minty blend in the afternoon.

I like to add mimosa blossom or he huan hua, to my Swimming Dragon tea blend to relax and release the liver and promote sleep. Water with apple cider vinegar or lemon juice is a good morning beverage for folks suffering with liver congestion and stagnation. Try mixing equal parts (about a tablespoon each) of honey and apple cider vinegar into a big glass of water for a balancing sweet and sour health beverage to begin the day. Eating lots of veggies, whole foods and getting enough fiber also helps keep everything, including your stagnant energy, moving!

Worry Journal - this is a way to help manage stress and worry: you write down everything that’s weighing on your mind so you can release it before sleep. It goes well with bedtime rituals and keeping screens and work out of the bedroom. You leave the day in the journal and enter into a different space/time for sleep and restoration.

Meditation practice - meditation is something we recommend for every condition and stage of life! For when you’re feeling very pent up, try walking meditation. You can even do it if you awake in the night and can’t get back to sleep - get out of bed and do walking meditation for 10 or 15 minutes and then try to sleep again.

The Wood Element and the Liver-Gall Bladder system are working hard in these times to cope with the onslaught of external stressors, environmental toxins and daily frustrations that we are all living with, especially those of us in oppressed and marginalized communities. Denise and I hope these ideas and strategies and everything we share through TCMTalk can support your wonderful body in harmony with the energies of the Universe and help you as  you do your work in the world.

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Getting sleep when you're worried and stressed

I talk about these issues and ideas in the most recent episode of TCMTalk! Check out the video on our Youtube Channel, or scroll to the end of the article. Subscribe to the TCMTalk channel to get our seasonal health and wellness videos as soon as they're released!

I've collected some ways of understanding insomnia and solutions that most folks can do themselves. Chronic insomnia that doesn't resolve with these kinds of approaches or is severely affecting your ability to function needs attention. Please find a practitioner of Traditional Chinese Medicine or holistic medicine in your area for treatment and further support - email me if you'd like help finding someone in your area. Visit TCMTalk on Pinterest for more resources and links

Do this first: BASIC SLEEP HYGIENE PRACTICES

  1. Keep your bedroom clean and uncluttered. Change sheets regularly and purify air with filters and/or plants
  2. Use your bed for sleeping, relaxation and sex - not work
  3. Go screen free or at least be sure to use a light modulator
  4. Make your bedroom as dark as possible
  5. Develop sleep rituals - having a bath, journalling, meditating, (here's some ideas)
  6. Keep your bedroom cool

Top tips for “Wood Element” insomnia:

The 5 Elements through the day  (I could not find the original artist for this image)

The 5 Elements through the day (I could not find the original artist for this image)

The Wood Element is the dominant element in the Spring time. It is associated with the Chinese medicine organ systems of the Liver and Gallbladder, and related to self-expression, the free flow of energy, and the expression of anger and self-assertion (learn more in Denise's TCMTalk on the Wood Element) Dysfunction and imbalance in the Wood element shows itself when your sleep is disrupted by anger, stress, frustration and overwork. You might find yourself waking in the middle of the night (during the 'Wood Element' time of day) and tossing and turning, with your mind going over the day’s events or the causes of your frustrations

The prescription for this kind of sleep trouble is to relieve and release the congested energy and emotions which are backing up and disrupting your sleep with mind-body-spirit practices that benefit the Wood Element and the Liver-Gallbladder system.

Yoga + qi gong for the liver/gallbladder/wood element - to help in discharging energy from those systems with stretching  and gentle movement - we’ve shared a few videos on our pinterest board, and I especially love the Qi Gong videos of Mimi Kuo-Deemer, like this one for the Wood Element

MOVE Wood Healing Anointing oil contains essential oils for relieving and releasing stuck energy and emotions.

MOVE Wood Healing Anointing oil contains essential oils for relieving and releasing stuck energy and emotions.

Massage especially for foot and leg massage, or the sides of the head - use an aromatherapy blend like Move Wood, Swimming Dragon oil, or make your own with the essential oils that harmonize and move stagnation in the Wood Element - Denise has a great infographic sharing some of our faves and how to use them.

Herbs + foods: herbs that help move and benefit the Liver/Gallbladder and can relax you into a good night’s sleep include mint, lemon balm, cardamom, chamomile, and bupleurum or chai hu, (especially combined with peony root or bai shao) cumin, fennel and ginger. These aren't designed to knock you out, but rather help balance out your energy through the day - try drinking a spicy or minty blend in the afternoon.

I like to add mimosa blossom or he huan hua, to my Swimming Dragon tea blend to relax and release the liver and promote sleep. Water with apple cider vinegar or lemon juice is a good morning beverage for folks suffering with liver congestion and stagnation. Try mixing equal parts (about a tablespoon each) of honey and apple cider vinegar into a big glass of water for a balancing sweet and sour health beverage to begin the day. Eating lots of veggies, whole foods and getting enough fiber also helps keep everything, including your stagnant energy, moving!

Worry Journal - this is a way to help manage stress and worry: you write down everything that’s weighing on your mind so you can release it before sleep. It goes well with bedtime rituals and keeping screens and work out of the bedroom. You leave the day in the journal and enter into a different space/time for sleep and restoration.

Meditation practice - meditation is something we recommend for every condition and stage of life! For when you’re feeling very pent up, try walking meditation. You can even do it if you awake in the night and can’t get back to sleep - get out of bed and do walking meditation for 10 or 15 minutes and then try to sleep again.

The Wood Element and the Liver-Gall Bladder system are working hard in these times to cope with the onslaught of external stressors, environmental toxins and daily frustrations that we are all living with, especially those of us in oppressed and marginalized communities. Denise and I hope these ideas and strategies and everything we share through TCMTalk can support your wonderful body in harmony with the energies of the Universe and help you as  you do your work in the world.

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TCMTalk for 2017 - Holistic Healing for The Times We've Been Given

“I wish it need not have happened in my time," said Frodo.
"So do I," said Gandalf, "and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”

― J.R.R. Tolkien, The Fellowship of the Ring

This quote has been front of mind for me many times in my life, but never more so than in the months leading up to and following the American presidential election of 2016. These are grim days for those of us committed to a vision of world filled with diversity, with mutual care, with celebration, with love of our planet, and commitment to the future we leave for generations to come. Angelica & Peony and my work in the world is about healing - so even though being a potion maker and an acupuncturist may not seem inherently 'political,' it absolutely is.

Coming to the United States in my late 20s from Canada via Israel, I encountered a country without universal public health care for the first time. I was shocked to treat people as an intern at TCM school who would ask for herbs to treat serious infections. "I want you to see an MD, you may need antibiotics." or "I'd like you to have some tests so we can rule out some things" to be told "I don't have insurance, I can't afford to go to the doctor, that's why I'm getting treatment for my pneumonia at a student clinic for acupuncturists." I also vividly remember one of my first patients, a woman in her 70s with a severe heart condition. She was desperate for help to get back on her feet so she could return to work before she got fired. Every acupuncturist and healer I know has suffered with their patients for whom crushing economic and social realities stand in the way of health and well-being.

Denise and I have spent time discussing how we can contribute to what is and must become a growing national and global movement for the human future. As well as our personal activism, we are dedicating this year's episodes of TCMTalk, our video series about Traditional Chinese Medicine and holistic healing, in support of activists - all of us.

Join us through the year as we explore the energy of each season with a special focus on connections to activism and resilience, and ideas for self and other care to help us all stay as sane and healthy as we can. We begin at the beginning with Spring! Denise explores the element of the season, Wood, how to find balance, and common issues that we can be especially prone to at this time of year. Kirsten gets specific with her best advice for getting good sleep - especially when faced with imbalances in the Wood Element characterized by stress, anger and waking in the middle of the night.

You can watch all the TCMTalk videos on our YouTube channel - subscribe to get notified whenever a new video comes out!

You can also find us on social media like facebook, twitter, pinterest and of course e-mail!

Denise and I will also be combining our activism and our healing at a great event on April 30th - Karma Clinic. We'll be offering Element balancing aromatherapy acupressure treatments, using unique essential oil healing blends that we've developed over the past year. All proceeds go to benefit Planting Justice. See the schedule for the day and book now with Energy Matters.

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TCMTalk February 1: Year of the Fire Rooster!

Denise and I are back with a new episode of TCMTalk! It will be available on our YouTube channel on February 1. We'll be sharing insights and celebrations for renewal as we mark the Lunar New Year celebrated in China, Vietnam, Korea and other Asian cultures, as well as by practitioners of Traditional Chinese and Traditional Asian medicine from all backgrounds.

We'll no longer be broadcasting live on Periscope, but we still want your ideas and questions! Contact us via social media (facebook + twitter) checkout our resources on Pinterest and of course watch our episodes on our YouTube Channel. You can also email us at TraditionalChineseMedicineTalk {at} gmail.com

Happy New Year!

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TCMTalk for October - Holistic Halloween Survival

This month Denise and I doing a special Hallowe'en Perispook, focused on surviving the sugary onslaught that's starting to rev up! Our fave acupressure, herbal support, essential oils and dietary strategies for keeping your balance as we head into sugar season.

Tune in live on Thursday, October 13 at 4 pm PST on Periscope  or watch the replay on our Youtube channel. You can find links to everything we discuss on TCMTalk on our Pinterest Board.

If you have questions, join us live or email us at TraditionalChineseMedicineTalk@gmail.com

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TCMTalk for September - Immunity, the energy of fall, and what's wrong with the world?

I'll be sharing more in written form in an upcoming blog post, but join me tomorrow on Periscope starting at 4 pm PST for TCMTalk live video chats. My colleague Denise is traveling this week, so I'm scoping solo. Learn more about my favourite essential oil and herbal helpers for the season, and some of my unfiltered thoughts on why we all need to slow.the.hell.down.

See you there! You can always watch archives of all vids from TCMTalk (including Denise's great September scopes on acupressure, cupping, gua sha and more) on our Youtube channel, and follow us on twitter, facebook and pinterest for links to everything we talk about and what's coming up.

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Three Herbs for Powerful Pain Relief

Herbs offer effective treatments for pain of all kinds, often as effective as Western pharmaceuticals, with dramatically fewer side-effects and risks. These are three of my favourites, but there are literally hundreds of herbs and combinations with pain relieving abilities. As always, I’m sharing information, not providing medical advice. Email me if you’d like help finding a qualified practitioner in your area.

Ginger

It’s a food, it’s a spice, it’s a healer. Ginger is effective internally and externally for a wide variety of problems, including pain. Stomach pain, discomfort, indigestion and nausea respond rapidly. Sip ginger tea, chew candied ginger or try a topical application on your tummy. I created a topical ginger based treatment for just this type of problem, Ginger Belly Soother Oil with infused ginger and fennel oil and essential oils of patchouli and sweet orange, all of which act to relax the digestive system and relieve gas and bloating, common causes of stomach pain. Ginger oil + massage = relief.

Muscular pain, acute or chronic, also responds well to ginger, (Source). I use straight infused ginger oil with pure menthol and ginger essential oil in Ginger Menthol Balm, and ginger with cinnamon and mugwort with menthol in Warming Menthol Balm for pain that responds especially well to heat (read Should You Apply Ice or Heat for Pain by Lynn Palmgren L.Ac) 

Ginger also relieves menstrual pain - better than ibuprofen with added anti-nausea benefits (Source). Make a tasty and gentle menstrual cramp relieving tea by mixing chamomile and dried ginger half and half and steeping in boiling water for 5-10 minutes. Use about a tablespoon per cup of water. Externally, both Tranquil Palace Oil and Warm the Palace Oil use ginger’s pain relieving and warming power to relieve menstrual and abdominal pain.

Turmeric

Turmeric has gotten lots of attention as an anti-inflammatory superpower. In Chinese medicine it ‘moves the blood’ ‘moves the qi’ and ‘cools the blood’ indicating its effectiveness for pain related to constraint like digestive and menstrual pain and to chronic internal inflammation and bacterial and viral infections. Here’s a massive overview of research into the abilities of turmeric for stomach pain, arthritis pain, post surgical pain, dental pain, hemorrhoid pain and more!

A meta analysis of research on the zingiberaceae family, ginger, turmeric and galangal, for chronic pain treatment finds them to be effective and safer than NSAIDs (Source)

Turmeric can be taken daily as a capsule for joint health, but check in with your health practitioner before launching into it - it has some contraindications and you don’t want it to interact with an existing health condition or medications you may be taking.

You can get the benefits of turmeric in food form without the worry that comes with large doses or extracts. Add a teaspoon to lentils while they cook, sprinkle a tablespoon onto sauteed veggies for a soup or pilaf base, or make chai or golden milk, the traditional combination with black pepper which modern research has shown increases the bioavailability of active components in turmeric

Here's a golden milk recipe I like.

Mugwort

I use a special moxa box to hold sticks of burning herb over painful areas

I use a special moxa box to hold sticks of burning herb over painful areas

I love mugwort! Called Ai Ye in Chinese, the latin name is artemisiae argyi (although western mugwort, artemisiae vulgaris, is sometimes substituted). Mugwort is the herb used to make moxa - a phenomenal pain relieving technique from traditional chinese medicine, where a cigar or cigarette of packed herbs is lit and held over the painful area or acupuncture points. Moxa powers up all Angelica & Peony’s Healing oils when used together with them, (here’s Denise Cicuto L.Ac explaining how to use moxa at home especially for menstrual cramps

A device called a tiger warmer or lion warmer is another safe and easy way to get the power of moxa at home. We did a TCMTalk about that as well! 

Mugwort makes a great warming and pain relieving bath if you have achey joints in cold, damp weather. It’s also a beneficial addition to a ‘v-steam’ blend for vaginal steaming, especially for pain and heavy bleeding. I infuse mugwort into sesame oil along with ginger and cinnamon to make my Warming Blend, the base of both Warming Menthol Balm and Warm the Palace Oil

There are safety and health considerations with using moxa, so be sure to speak with your acupuncturist or health practitioner before folding it in to your pain management routine. Email me if you’d like help finding a qualified practitioner in your area.

You can get ginger and turmeric at most grocery stores, and certainly healthfood stores. You can ask your acupuncturist about bulk mugwort, moxa sticks and tiger warmers. This is the type of moxa stick I especially like.

Tune in to TCMTalk on Thursday August 4th and 18th at 4 pm PST on Periscope for more discussion about natural pain relief and management, ask your questions while we're live, or email them to us at traditionalchinesemedicinetalk@gmail.com!

Kirsten Cowan L.Ac is a Physician of Traditional Chinese Medicine and CEO and Chief Alchemist at Angelica & Peony, Radiant Natural Health and Beauty. She lives and works in Oakland California.

 

 

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TCM Talk in August: Natural Pain Relief

Join Denise from Cicuto Acupuncture and myself on Thursday August 4th and 18th at 4 pm PST on @tcm_talk on Periscope. This month we'll be discussing Natural Pain Relief - how acupuncture, herbal medicine, topical treatments, diet, movement and mindfulness practices can relieve and manage pain. As always, we'll answer questions about what you can expect from working with a practitioner, and load you up with practical at-home practices and strategies.

Send your questions to us at: traditionalchinesemedicinetalk@gmail.com 

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Friday Roundup, June 10, 2016

What I've been reading, writing, thinking about and indulging in this week

Acupressure Jewelry from  KALÍ ZOË DESIGNS

Acupressure Jewelry from KALÍ ZOË DESIGNS

Travels with TCM: TCMTalk is all about travel this month, as both Denise and I had lots of traveling planned and wanted to share our TCM tips for making summer travel as healthy and easy as possible. Check out my scope about packing a herbal travel kit, and join us this coming Thursday for more info, including acupressure for jet lag and other travel woes.

Truth behind the blog: This honest and moving article from Danielle Walker of popular food blog Against All Grain reminds us that our social media idols are real people, and health challenges don't disappear because someone 'seems' to have it together on social media. 

"Jewelry with a Job": Colleague Jennifer Dubowsky (aka TCM007) introduced me to the Mudra - beautiful acupressure jewelry that stimulates Large Intestine 4, helpful for pain of all kinds. Fantastic!

Have a great weekend!

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TCMTalk! Thursday April 7 and Thursday April 21, 4 pm PST

I'm back from my retreat and will be joining Denise of Cicuto Acupuncture for another installment of  TCM Talk , our Periscope channel where you can join us for live discussions, demos and Q&As,. We're talking SPRING during April, with some interesting esoteric discussions of the energetics of this time of year, essential oils in harmony with the season, and answering viewer questions. Find recordings of all our broadcasts on here on Katch, as well as links to everything we mention on the show,on our Pinterest Board, bit.ly/periscopepins.

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