Anxiety: Acupressure Points & Self-Care

Anxiety is a feeling of fear, dread and uneasiness. It can be a normal reaction to stress. In an anxiety disorder, the anxiety does not go away and can get worse over time. Physical symptoms can include a pounding or rapid heartbeat, unexplained aches and pains, dizziness and shortness of breath.

Traditional use: in TCM, points such as HT-7, PC-6 and KI-3 are traditionally used for anxiety and restlessness. Anxiety disorders are treated with psychotherapy, such as cognitive behavioral therapy, and medicines.

Recognizing Symptoms

Physical Symptoms

  • Pounding or rapid heartbeat
  • Unexplained aches and pains
  • Dizziness
  • Shortness of breath

Emotional Impact

  • Fear, dread and uneasiness

Primary Points for Anxiety

Select a point to learn more.

Additional Support Points

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Self-Care Acupressure Routines

Calming Routine (10-15 minutes)

  1. If you have severe anxiety, panic attacks or thoughts of suicide, seek professional help right away
  2. Find a safe, quiet space where you won't be interrupted
  3. Begin with grounding: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste
  4. Breathe slowly: inhale for 4 counts, hold for 2, exhale for 8 counts (5-10 times)
  5. Press HT-7 lightly and steadily for 2 minutes each hand
  6. Apply steady pressure to PC-6 for 1-2 minutes each arm
  7. Press KI-3 for 1-2 minutes each ankle
  8. For racing thoughts: add gentle pressure to EXT-2 for 1-2 minutes
  9. For physical tension: include LR-3
  10. Optional: add SP-6
  11. End with 5 minutes of mindful breathing or progressive muscle relaxation

Everyday Considerations

Treatment

  • Therapy: Psychotherapy, such as cognitive behavioral therapy, helps you recognize and change troubling emotions, thoughts and behaviors
  • Medicine: Anti-anxiety medicines and certain antidepressants are used; finding the right one can take more than one try

Pregnancy

  • Traditionally avoided during pregnancy: SP-6. Skip this point if you are or may be pregnant.

When to Seek Medical Care

Thoughts of self-harm

  • If you have thoughts of hurting yourself or of suicide, get help right away: call your local emergency number. In the United States, you can also call or text 988