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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Simple and Natural Strategies for Worry and Anger

IMG_20170117_125741-01.jpeg

I hope you enjoy this article! It went out to my subscribers last month - sign up here to get my monthly newsletter with articles like this, product specials and sales and interesting news in natural beauty and wellness. -Kirsten

In Western medicine, there is starting to be a growing understanding that emotions are material experiences - they are hormones, neural pathways, even our microbiome, interacting with each other and on our entire body. In Traditional Chinese Medicine and other holistic systems, this has always been understood. Frustration, worry and anger are emotions that can lead to clear physical symptoms as they 'knot' the body's energy and lead to symptoms like insomnia, headaches, muscle tension and tightness, menstrual irregularity, digestive upset and more. When there are external situations provoking the emotions that we can't do anything about, working with our physical body and encouraging our Qi to move and regulate itself is one way we can help ourselves. It's important to recognize that our emotions aren't 'wrong' or 'making us sick.' They are there and they are having an impact, and the more we can take care of ourselves without judgement, the better. By helping our bodies cope with the impact of strong emotions and difficult times, we can be more effective at making change, and protect ourselves from burnout, exhaustion and the long term consequences of stress.

1. Move! Moving doesn't have to be vigorous to be effective. Tai qi and Qi Gong are ancient, effective practices for cultivating peacefulness and calming our bodies. Yoga, walking, activism, stretching, singing and dancing are all great ways to 'shake it up' and help our bodies release stored emotions and move the qi. If you're in the Bay Area, I recommend Wild Goose Qi Gong at Energy Matters, or check out this video of the Qi Gong Eight Brocades or Golden 8, a very simple form for beginners, and the one I do.

2. Massage! You can head to your local massage therapist for a treatment, see your acupuncturist for a cupping session, or give yourself or a partner a beneficial liver qi moving self-massage with Swimming Dragon Oil! Other practices that help move the qi, benefit circulation and release stuck emotions are dry brushing, and tapping (I usually do this with a loosely closed hand for a softer tap)

3. Meals! Foods can strongly affect our emotional and physical health, and we might find ourselves reaching for very spicy and crunchy foods when we're angry, and very sweet and heavy foods when we're worried. These will briefly relieve our feelings, but can end up leaving us feeling more stuck and overwhelmed. Supportive options to include when you're feeling these type of cravings are dark green veggies (try cooking greens with a splash of vinegar for extra liver qi benefit) and naturally sweet foods like squash and sweet potato. Try my favorite beet salad recipe for a balancing and delicious veggie dish that uses winter produce.

Emotions are natural and human, and strong emotions are an appropriate reaction to strong events! I hope you find some benefit in these ideas for taking care of yourself and your feelings in the days to come. If you'd like more guidance and support, please contact me for help finding a practitioner in your area.

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November 15, 2016 Reflections from a practitioner of traditional medicine

saylorwolf-blood_moon.png

Like many people in my community, my clients and my patients, I have been reeling this week from the results of the American election. I react to these events from my own life as a Jewish woman, a queer person, an immigrant, and a friend and family member of people of color, Muslims, transfolk, immigrants and others who have been targeted and scapegoated by the individuals and forces represented by those who are claiming a victory this week. My response is shaped by my history and my training, and in that spirit I share some resources from traditional Chinese medicine as I have been taught. I encourage all of us in the days, weeks, months and years to come, to continue to turn to our teachers, our ancestors, our guides, for resources and support. I am not a scholar of TCM, but a practitioner, so these thoughts reflect my lived experience of these teachings, not necessarily academic understanding.

(quotes from Statements of Fact in Traditional Chinese Medicine, Bob Flaws. The statements are traditional conclusions based on millenia of practice and observation and are used to ensure our treatment decisions are sound and consistent. Bob Flaws has translated and compiled these statements for the English speaking student)

“In acute disorders, treat the branch (aka the symptoms)"

“In chronic conditions, treat the root (aka the causes)”

In holistic and traditional medicine, we recognize that both relieving symptoms and treating the underlying cause are necessary. The immediate must be treated immediately. The underlying must be treated over time. Both are called for.

“Act in accordance with seasonal, geographic and personal factors”

We are not all the same. Healing comes when we recognize where we are, and apply the remedy that is needed for the particular situation and history. All the different approaches to social change that are underway are part of the medicine we need, for so many different approaches, insights, actions and strategies will be needed to address the many different stories that have brought us to this moment. Before acting, reflect on the ‘seasonal, geographic and personal factors’ at play - both for you the actor, and the situation or persons you wish to bring healing to.

“If one does not have righteous qi to recover, evil will not retreat”

One cannot treat disease without nourishing the strength of the body. It takes qi (energy, vitality, strength) to cast out and heal from external disease. If we only focus on treating what is wrong from the outside, without strengthening what is within, we will not heal. On an individual level, this means caring for our well-being while we do our work for a better world. On a larger level, this means we nourish the physical and mental well-being of our communities, organizations and even nations and world. We strengthen from the inside while we push against what assails us.

Finally,

“Yin and yang may transform into each other” or in the words of modern day prophet Octavia Butler (z’l)

All that you touch
You Change.

All that you Change
Changes you.

The only lasting truth
is Change.

God
is Change.

Nothing is fixed. Nothing is over. The very fabric of reality is change. This is the very, very, very long view, and it’s available to us to step into whenever we need it.

In love,

Kirsten

Jade Shield Aromatherapy Room Spray
20.00

Jade Shield is back! I had to find new sources for ingredients to make an even better Jade Shield and I know you’ll love it as much as I do.

An aromatherapy interpretation of the classical Chinese formula Jade Windscreen, Jade Shield combines conifer oils with floral, citrus and a hint of mellow earth into an irresistible but not overpowering boreal-forest scented blend that fortifies the wei, lung and spleen qi, nourishes the heart and uplifts the spirit, while clearing the air.

Use any time extra support is needed to avoid illness and feel protected.

Quantity:
Add To Cart

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A season of rest - for you and the world

Traditional Chinese Medicine and holistic medicine are about harmony and balance - but what does that mean? It means we move in sync with the external rhythms of nature, not fighting against them. What those rhythms are and what being "in sync" means in practice is traditional knowledge: based on observation over thousands of years. Western science itself is starting to grapple with the idea that what we learn is passed down in our DNA to our children and we can 'know' these things without ever being taught them - we might call it our 'intuition,' our 'wisdom' or as my Granny would say, 'the common sense God gave a chicken'.

The transformation of yin and yang in the four seasons is the basis of the growth and the destruction of life. The sages were able to cultivate the yang energy in spring and summer and conserve the yin energy in autumn and winter. By following the universal order, growth can occur naturally. If this natural order is disregarded, the root of one’s life will be damaged and one’s true energy will wane.
— The Yellow Emperor's Classic of Internal Medicine, trans. Maoshing Ni, PhD

Here's an outline of the year as it corresponds to the primal polarities of Yin and Yang. We sail through the year, transiting from Yin (darkness, stillness, rest) into Yang (brightness, action, movement) and back again (I recognize this cycle applies most to those living farther from the equator. The traditional medicine of equatorial peoples no doubt contains its own applications of harmonious living). The apex of each energetic moment is also the beginning of the transition into the next. Right now as we approach the Autumnal Equinox (and celebrate the mid-autumn festival), we are travelling into the most Yin time of the year:

When we accept the reality of change. and the forces that are affecting all us earthlings, we don’t use our resources fighting it - we modify our experience harmoniously, softly, gracefully. This is what I think a lot of "New Age" philosophies are trying to get at when they talk about being "supported by the universe" or the "law of attraction" - when we align ourselves in harmony with the earth cycles, with the massive, manifest patterns that are exerting themselves on our being, we FEEL supported, because we are - the wind is at our back, we are planting in planting season, harvesting in harvest season, and we are much more likely to get the outcome we want and expect.

So back to Fall and rest - as you can see from the yin yang, the Summer solstice, the most YANG time of the year, is the moment when the earth begins its energetic transit into yin - into darkness, cold, wetness, quiet, inaction. As the months progress through the autumn equinox, keeping the frantic pace of modern life becomes even harder. Our energy lowers, our sleep is longer, deeper, we feel quieter, more introspective. We suffer more as we face the growing contradiction between the earth’s energies and the requirements of capitalism - start school, take the kids to soccer, 60 hours of work each week, joyless exercise, big salad for lunch, drinks after work, hurtling ourselves through space, as our cells are insisting more loudly that we slow down, put on weight, sleep more, do less.

As a healing practitioner and as a human being, I often have an internal reaction to this type of discussion (people need to rest more! Folks need to do less and slow down, sleep more!) because so many people literally cannot. Cannot access, cannot afford, cannot find the time. And here too there is a yin and yang - the yin of the personal and the yang of the political. The yang of global capitalism requires an infusion of yin from anti-capitalism and holistic political organization. Political issues like universal health care, paid family leave, universal basic income, housing reform, environmental protection etc., are yin in nature - they nourish, they share, they prioritize rest, healing, redistribution, slowing down so everyone can catch up. Right now the earth and human society is suffering on a massive scale from a lack of rest, from a denial and denigration of the yin energies of existence - the quiet, the dark, the still, the cool, the wet, the chaotic, the unknown, the feminine. Is it any wonder our poor mother earth is becoming hotter, drier, suffering from yin deficiency, hot flashes and night sweats?

I hope you are able to join me this fall in bringing more yin into existence - I don’t want to close on a note of despair, so let me share some of my suggestions for bringing more yin energy into your life right now.

  1. What can you stop doing or simplify? Do you have a bevy of activities? What can you quit for a few months and return to in the spring? (this goes for your kids too!)
  2. Do you have a meditation or mindfulness practice? This is the perfect time of year to start a stillness practice - even a few moments in the day can be powerful
  3.  Can you go to bed earlier? every hour we’re awake after sunset we’re fighting with our biorhythms. Maybe the next episode of Stranger Things can wait.
  4. A regular practice of rest: Shabbat or the Jewish sabbath is a profound weekly rest where observant Jews refrain from all kinds of work, including the use of electronics and spending of money. Consider incorporating a weekly habit of rest: screen free time, family dinner, no shop Saturdays. Ritualizing this time can be a supportive way to introduce a regular restful practice:

May you have a restful and restorative Fall!

There is a realm of time where the goal is not to have but to be, not to own but to give, not to control but to share, not to subdue but to be in accord. Life goes wrong when the control of space, the acquisition of things of space, becomes our sole concern.
— Abraham Joshua Heschel, The Sabbath

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