Holistic Therapy Anxiety Treatment: How To Use An Acupressure Mat And Pillow + More Benefits

October 12, 2020 Brandi Jackson

Holistic Therapy Anxiety Treatment: How To Use An Acupressure Mat And Pillow + More Benefits

Anxiety can be immobilizing and distracting so much that it’s hard to think with clarity or any sense of direction. When we feel anxious, it’s a great reminder that we need to be able to access different tools to slow our racing mind down to return to a healthy state. Acupressure therapy is a great tool to treat anxiety holistically. It’s a simple and self governed process of simply getting your acupressure mat and pillow, then spending time lying on your mat and pillow to receive the therapeutic benefits, then storing your mat and pillow to returning to your day with improved refreshment.

What is Acupressure?

Acupressure is an ancient form of massage practiced in Chinese Medicine. The goal of acupressure massage has been to increase and encourage balanced flow of Qi (energy) through the meridian channels of the body.

In current history acupressure mats and pillows have also been created and utilized for the same purpose and practice. Now acupressure therapy can be achieved by lying on an acupressure mat and pillow minus the masseuse, which is helpful with everyone currently spending more time at home to prevent and reduce COVID risks.

Acupressure mats can be found online at holistic health stores and amazon.com. Some people will simply buy the acupressure mat without the pillow. I personally find the pillow and the mat combined to be most beneficial for therapeutic response for anxiety and stress management.

How Does Using An Acupressure Mat Feel?

Using an acupressure mat does take a little time to acclimate to as the pillow and the mat is covered in small plastic “needle like” points. When you lay on the mat it’s ideal to move slowly and gently while wearing as little layers between your skin and the mat for maximum application.

Once you find a comfortable position on the mat it’s ideal to stay in a resting position on the acupressure mat and pillow for 10-20 minutes for best anxiety and stress relief. Usually within the first 5 minutes of your acupressure session, you will feel an endorphin release of calm and soothing energy. This feeling is often maintained throughout the remaining time in your acupressure session.

How to Use Acupressure When Anxious Or Stressed

When you’re feeling anxious or stressed, using an acupressure mat can be helpful to calm yourself effectively. It may be harder to think clearly when anxious but planning ahead helps. Anxiety is an emotional experience that happens more than once and ideally you may even know the times and locations that your anxiety or stress may peak.

If you find yourself anxious at home, consider keeping your mat in a space where you can practice for example your bedroom may be ideal or near the living room couch. If you are working in an office space, consider keeping your acupressure mat at your desk or in your car to be used during your break. If you happen to have an office with a quiet room, consider using your acupressure mat while in the quiet room space.

Additional Benefits of Acupressure

We talked about the benefits of using an acupressure mat and pillow for anxiety and stress management and there’s a extended list of additional benefits you will gain from using acupressure therapy. Some additional benefits from using acupressure therapy include increased pain management, reduced neck and pack pain, reduced insomnia symptoms, fibromyalgia pain, and headache reduction.

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I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tools For Stressful AF Days At Work

October 9, 2020 Brandi Jackson

Holistic Therapy Tools For Stressful AF Days At Work

Work can be a busy place. Even now while most people report working from home, there’s still other responsibilities that need to get done. While you work you may also be considering the housework, laundry, and home school. You are home after all and that means that you may find distractions and stress surfacing more easily at the home office than the work office. What about your partner, children, or roommates if you have them? What about your parents if you’ve returned home? What about your pets?

Then, you have the zoom meetings that you need to attend and then the other parts of your work commitments that are important as well. Stress at work could also primarily be coming from the pace of your work and the type of work you do. It varies person to person. The first and best thing you can do when your feeling stressed at work is to stop and acknowledge that you are feeling stressed in that moment. I have some tips to help you deescalate your stress while at work.

Holistic Mindful Breathing

Let remember the power of your breath. You can take a simple and intentional inhale, pause briefly and then exhale slowly to allow you body and mind to reduce stress symptoms like racing mind, speeding heart rate, high blood pressure, tight muscles, and feelings of emotional overwhelm. When you practice mindful deep breathing you want to aim for breathing in through your nose, down through your chest and allowing your inhales and exhales to reach the base of your stomach. Deep breathing in this way is also known as belly breathing. When your breathing is deep and able to access the base of your stomach you can trigger the full oxygen exchange in your body. When you practice diaphragmatic breathing you can also reduce symptoms for depression, anxiety, PTSD symptoms, and Irritable Bowel Syndrome.

Change Your Environment: Go Outside

When you are feeling stress during the workday it’s important to consider your environment and how long you have been working. Have you had your break today? It’s a great practice to spend time away from your desk when you take breaks instead of surfing the net and staying in your seat. Your mind and body recognize the benefits of change of environment and this creates recovery and increased productivity for the workday. Think of it as going on a small vacation daily when you step away from your desk. When you return to your work after stepping away you will likely notice a feeling of improved energy and stronger concentration.

Meditate For Re-Centering

Meditation is a great tool when your feeling stressed, even when you’re at work. You can take a moment while seated at your desk, dim your screen, and complete a brief meditation when you feel stress coming in. You can put on ear buds if you’d like and if you share a work space just put up your “do not disturb -available in 5 minutes” sign so people can see it and take some time to just close your eyes, breathe deeply and think of relaxing the muscles throughout your body starting with your scalp and going all the way down to the tips of your toes. When you return from your meditation break you will likely feel much calmer and have improved clarity in your efforts.

Listen to Positive Uplifting Music While You Work

Something that always seems to work and work quickly no less is to listen to upbeat and encouraging music while you are working. There are many great productivity music stations that you can listen to on YouTube while you work which help you to keep a productive pace while you work. You can also consider listening to productive binaural beats, Lo-fi Chill Hop or Gospel music to keep your mind and actions feeling upbeat and relaxing at the same time.

Take Water And Walk Breaks

It’s important to stay hydrated and get a little walking done during the workday. You may even enjoy going for 1-3 walks throughout your workday. Consider going for a walk and water break before you begin your work shift, even if it’s just around the home office or your work office. Next, try to complete a midday walk and water break as well. Your midday walk and water break is the most important chance you’ll have to rest your energy for the second half of the workday. Also if possible, try to conclude the workday with a brief walk and water break to transition from work mindset to home and relaxation mindset. The walks can be as little as a couple minutes. Every little bit of stress management practice counts for your stress reduction process and over time you may notice your tools become more efficient because your mind and body is more accustomed to the tools you’re using. It’s a win-win for healthy stress management recovery.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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How To Stop a Panic Attack With 4 Simple Tips! Ripped From Real Life : Ask a Therapist

October 22, 2019 Brandi Jackson

Hello Friend!

Welcome to episode number 1 of the “Ripped From Real Life” Ask A Therapist Series where I share a general emotional issue that I have helped my clients address in a live therapy session.

Recently, I had three client’s in one week report having an experience with panic attacks and having difficulty reducing the impact of the panic attack or knowing the best coping tools to reduce anxiety. I thought it may help to share some general suggestions to use so that if you are experiencing a panic attack you can start the work of reducing the duration and or to also reduce the intensity of the attack.

Practice Deep Breathing:

The best way to practice deep breathing is to breath deeply as often as possible. It’s a great practice of defaulting to deep breathing as a regular and daily practice. So regardless to what your doing (unless it’s high intensity exercising) you are regularly practicing taking deep breaths throughout your day not only when you feel stress, anxiety or a potential panic attack coming up.

A best way to practice deep breathing to use the belly breathing method. This is where you will inhale through your nose, allowing air to fill your lungs and to descend down into the base of your stomach. Then exhale the air back out from the base of your stomach, then the air should next travel through your chest and out of your mouth or nose.

Practice Routine Body Work:

Stress is not just held in the mind but also held in the body. You will reduce panic attacks from regular practices to release stress on your body. To reduce panic attack episodes and how long the panic attack will last; practice regular body work to allow your body to release the compound tension and stress you may have relating to your panic attacks. Some body work methods include Emotional Freedom Technique, Acupuncture, Yoga, Massage Therapy, Stretching, dancing, exercise, Tai Chi, Swimming, taking soothing baths and Reiki.

Start Practicing Cognitive Based Therapy

Cognitive Based Therapy is a great tool that allows for review of the emotional trigger causing the panic attack to be linked to the thoughts and fears that happen as a result of the trigger. The isolated thoughts can then be linked to the behaviors that pair with the fearful thoughts that lead to a potential panic attack. From here, you can start to re-develop alternative thoughts and coping strategies when you experience a triggering event. See the diagram below to better see how the Cognitive Behavioral Cycle may look in action.

Cognitive Behavioral Therapy: How The Cycle Works

Cognitive Behavioral Therapy Made Simple

Talk with a Therapist to Get Custom Support

For some, talking with a therapist can be a tool of changing how panic attacks feel and how to create a customized approach to self care. Working with a therapist can also help you share your experience and get a safe place to address your experience and create a plan for coping practice with follow up. I have worked with many clients who experience panic attacks and one advantage that happens from therapy is continued practice, accountability and resolving any areas where clients may get stuck or feel limited progress.

Watch The Video Below For More Information:

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