Everyone experiences stress – it is a complex mechanism that is meant to keep us safe from harm and in this respect it mostly succeeds! However, life is also complex and our stress response is often working overtime and doesn’t always respond to requests to calm down.

If you have tried acupuncture with a traditional (TCM) practitioner you already know that it is one of the most relaxing experiences available outside of two weeks on a beach! If you haven’t tried acupuncture, then it is definitely something you should consider. But don’t take my word for it – ask a friend who has tried acupuncture and keep reading for more details.

How does Acupuncture work to reduce stress?

While the exact mechanisms are still being studied, acupuncture is believed to help with stress in several ways, including:
Relaxation response: Acupuncture treatments will often induce a deep sense of relaxation and calmness. This can activate the parasympathetic nervous system, which promotes rest, digestion and healing, and counteracts the “fight-or-flight” response associated with stress. Several studies have shown that acupuncture can effectively reduce stress levels. A systematic review and meta-analysis published in the Journal of Acupuncture and Meridian Studies in 2018 analysed 30 randomised controlled trials and found that acupuncture significantly reduced stress compared to control groups.

Regulation of the autonomic nervous system: Acupuncture may help regulate the autonomic nervous system, which plays a role in stress responses. By modulating sympathetic (fight-or-flight) and parasympathetic (rest and digest) activity, acupuncture can bring the body back into balance and reduce stress-related symptoms. A study published in the Journal of Endocrinology in 2017 demonstrated that acupuncture improved heart rate variability, a marker of autonomic function, in individuals with chronic stress.

Improved sleep quality: Stress often disrupts sleep patterns, and acupuncture has been found to help alleviate insomnia and improve sleep quality. By promoting better sleep, acupuncture indirectly reduces stress levels and enhances overall well-being.
A systematic review and meta-analysis published in the Journal of Sleep Disorders & Therapy in 2016 found that acupuncture had a positive effect on sleep quality in various populations.

Reduction of stress hormones: Acupuncture has been shown to decrease the production of stress hormones such as cortisol. Elevated cortisol levels are often associated with chronic stress, and acupuncture may help to rebalance these hormone levels. A study published in the Journal of Endocrinology in 2015 demonstrated that acupuncture reduced cortisol levels in patients with chronic stress. However, more research is needed to understand the precise mechanisms involved.

Regulation of neurotransmitters: Acupuncture may stimulate the release of neurotransmitters such as endorphins, which are natural painkillers and mood enhancers. It can also influence the levels of serotonin and dopamine, which are involved in regulating mood, stress, and emotions. For example, a study published in the Journal of Alternative and Complementary Medicine in 2013 found that acupuncture increased serotonin levels in patients with major depressive disorder, potentially contributing to stress reduction.

If you’re considering acupuncture for stress management, it’s advisable to consult with a licensed acupuncturist or healthcare professional who can provide personalised guidance based on your specific needs and health condition.

Comparing different approaches to stress management.

Acupuncture for Stress Management  Medication for Stress Management Other Approaches to Stress Management
Complementary or integrative natural approach: Acupuncture is a non-pharmacological therapy and can be used as a complementary therapy alongside other stress management techniques, such as relaxation techniques or mindfulness, to enhance overall results. Symptom-focused approach: Medications prescribed for stress management, such as anti-anxiety or antidepressant medications, aim to alleviate specific symptoms associated with stress, such as anxiety, depression, or sleep disturbances. Variety of approaches: Stress management techniques encompass a wide range of practices, including relaxation techniques (such as deep breathing, progressive muscle relaxation, and meditation), exercise, mindfulness, cognitive-behavioral therapy (CBT), time management, and lifestyle modifications.
Holistic perspective: Acupuncture considers the interconnectedness of various bodily systems and aims to address imbalances in the body as a whole. It may help not only with stress symptoms but also with other related issues such as sleep problems, anxiety, and overall well-being. Rapid relief: Medications can provide relatively quick relief from stress symptoms, and they can be particularly useful in severe cases or during acute episodes of stress. Empowerment and self-care: Stress management techniques often focus on empowering individuals to take an active role in managing their stress. They emphasise self-awareness, self-care, and developing coping skills to reduce stress levels and enhance overall well-being.
Individualised Evidence-based treatment: Acupuncture treatments are often tailored to each person’s unique needs, taking into account their specific symptoms and underlying imbalances. Research proves that acupuncture can successfully regulate the body’s complex response to stress. Evidence-based treatment: Many stress medications have been extensively studied and have a solid evidence base supporting their effectiveness in managing specific symptoms. Evidence-based effectiveness: Several stress management techniques, such as mindfulness-based stress reduction and cognitive-behavioural therapy, have a strong evidence base supporting their effectiveness in stress reduction and improving psychological well-being.
Fewer side effects: Acupuncture is generally considered safe when performed by a trained professional and carries minimal side effects compared to medications. Potential side effects: Medications can have side effects, and their use may require careful monitoring and management by a healthcare professional. Some individuals may also experience withdrawal symptoms or dependency issues with certain medications. Low cost: Most stress management techniques are low cost or free, making them accessible to a wide range of individuals.
Potential benefits beyond stress: Acupuncture has been studied for various conditions, and some people find it helpful for a range of health issues, including pain management, digestive problems, and headaches. Interaction with other medications: It’s important to consider potential drug interactions and contraindications if you are already taking other medications or have underlying health conditions. Accessibility and flexibility: Many stress management techniques can be easily learned and practised independently. They can be integrated into daily routines and adapted to individual preferences and lifestyles.

Ultimately, the choice between acupuncture, medication or other strategies for stress management depends on individual preferences, the severity of symptoms, and the advice of a healthcare professional. Some people may find a combination of approaches to be beneficial – but it’s crucial to consult with a healthcare provider who can assess your specific situation and guide you in making an informed decision.