The New Chinese Medicine Handbook: An Innovative Guide to Integrating Eastern Wisdom with Western Practice for Modern Healing

CALMING THE SHEN

A Comprehensive Program for Easing Stress, Anxiety, and Depression

In Chinese medicine, the mind/body/spirit is understood to be one entity. A peaceful mind and spirit are inseparable from the health of the body. A healthy body is part and parcel of a balanced mind and spirit. Depression, anxiety, and stress-related disorders are not singled out as symbols of an embarrassing failure of character, as they too often are in Western cultures. Instead, they are seen as a manifestation of a network of responses that are physical, spiritual, and psychological.

Relatively recently, Western doctors and scientists have begun to accept this expansive view of the origins of what the West calls mental illness. For example, depression is no longer seen as a linear result of bad thoughts or weakness. In a feedback loop reminiscent of Chinese medicine’s concept of the role of Yin/Yang, depression is seen as a manifestation of outside stimuli, emotional reactions to those stimuli, brain chemistry, and genetic predisposition all working together to produce the disharmony that is identified as depression.

Blending the newest Western insights and the traditional Chinese therapies, New Chinese Medicine offers a four-pronged approach to managing anxiety disorders and depression.

PART ONE: SELF-CARE TO CALM AND STRENGTHEN THE MIND/BODY/SPIRIT

Shen imbalances are usually caused by internal emotional disharmonies (traumas such as abuse and neglect) and by suppression of emotions (caused by denial and inability to contend with or express feelings). They are often associated with Qi Stagnation and disharmony in the Heart and Liver Systems.

There are two types of Shen imbalances: Disturbed Shen and Lack of Shen. Disturbed Shen causes forgetfulness, disorientation, memory lapses, insomnia, and lackluster eyes. Extreme disharmony is associated with madness, as described traditionally. Lack of Shen is associated with a flat affect and inability to communicate. Lack of Shen makes a person seem as though “the lights are on, but no one’s home.”

Alcoholism, depression, chronic headaches, digestive disturbances, panic attacks, anxiety, schizophrenia, and psychosis are all the manifestations of various degrees of Shen imbalance.

Any program to ease Shen imbalances focuses on restoring harmonious flow of Qi and Xue and balancing the Heart and Liver Systems.

Step One: Implementing a Dietary Program

In addition to following the basic guidelines for sound nutrition set out in chapter 6, if you suffer from Shen imbalances, you can do the following:

• Eat foods that regulate or move Stagnant Qi and motivate stuck energy, such as basil, bay leaves, beets, black pepper, cabbage, chicken livers, coconut milk, garlic, ginger, kelp, leek, nori, peaches, scallions, and rosemary.

• Avoid alcohol, coffee, fatty foods, food additives, fried foods, excessively spicy foods, heavy red meat, unnecessary medicines, and overindulgence in sweets.

• Eat foods that sedate Excess Liver conditions, such as beef, chicken livers, celery, kelp, mussels, nori, and plums.

• Eat foods that help ease Xue Deficiency, such as oysters, sweet rice, liver, chicken soup, and Dang Gui Chicken (see page 121) if you do not have Stagnant Qi.

• Avoid raw fruit and vegetables, cold liquids, and ice.

Western nutrition offers evidence that foods and supplements high in omega-3 fatty acids may improve depression through several mechanisms.1 These may include wild salmon, herring, tuna, sardines, coconut oil, flaxseed, and krill oil. Folic acid and folate supplements could help ease depression.2 Folic acid in the form of folates are found in leafy greens, beans, lentils, avocado, okra, beets, seeds, and cruciferous vegetables, such as broccoli, brussels sprouts, and cauliflower.3

Step Two: Implementing an Exercise and Meditation Plan

Qi Gong exercise and meditation are tremendously effective in soothing the Shen and balancing the flow of Qi and Xue. A daily routine that includes at least twenty minutes of Qi Gong exercises and twenty minutes of meditation can help ease anxiety, stress, and depression almost immediately. (See “The Basic Techniques” on page 178 for the basic Qi Gong routine.)

In addition, studies have shown that aerobic exercise has a positive effect on people suffering from chronic depression.4 Although initial motivation may be difficult because of Stagnant Qi, the effort is vastly rewarding. Any aerobic activity—from walking to swimming or cycling—is suitable, depending on your level of fitness. One half hour every morning, in addition to the Qi Gong, is recommended for people with severe Shen disharmonies.

The following are some suggested routines:

Gentle swaying: This encourages flexibility both physically and psychologically. Practice this exercise from page 182 for five minutes.

The bounce: This gently massages the Organ Systems. For two to three minutes, practice this exercise from page 182.

Refreshing meditation: Spend ten minutes in visualization and stretching.

Lie, sit, or stand in a comfortable position.

Close your eyes halfway.

Breath slowly and evenly using the Buddha’s Breath (see page 179).

Imagine yourself in an environment that is soothing to you—perhaps along the ocean, in the mountains, or in your own backyard.

Allow yourself to see the colors, feel the touch of the breeze on your face, smell the air, and feel the sun on your skin.

As you exhale, feel the stress leaving your body and drifting off, out of you, out of the scene.

Feel your chest rise and fall. Imagine your stress moving up, out of your left and right feet, up slowly through your legs, hips, and belly, moving out every time you exhale. Imagine it coming from your fingertips through your arms and shoulder, out with your breath. Imagine it moving up from your neck along the back of your head and out the top of your head with every breath.

Rest peacefully.

Breathing cycle: Use the Buddha’s Breath technique (see page 179) to help disperse Stagnant Liver Qi, which is a common underlying pattern associated with Shen disturbance.

Sit on the floor with your legs crossed in lotus, half-lotus, or Indian style if you can. This is so the Qi does not become stagnant in the lower body, but follows the breathing path through the torso and the head.

Inhale to a count of four to eight, depending on what you are comfortable with. Extend your belly, filling it up from the bottom. As you inhale, turn your attention to your nose. Guide the Qi downward from your nose toward the Dantien, the area in your abdomen about 1 to 2 inches (2.5 to 5 cm) below the navel. (Note: Women should not concentrate on the Dantien during the menstrual period. Concentrate on the solar plexus instead.)

Exhale to a count of eight to sixteen and imagine the Qi moving down the torso, around the pelvic region, and up to the tailbone.

Inhale and visualize the Qi moving up the back to the top of the shoulders.

Exhale and feel the Qi move up the back of the head and back to the nose. One cycle may take about seventy seconds to complete. You want to set a pace that allows you to breathe comfortably and maintain concentration on the movement of Qi.

Repeat five times.

Massage: Self-massage is soothing to the Shen because it stimulates and regulates the flow of Xue and Qi and provides a period of pleasure and relaxation.

Acupressure: Every day you can massage Liver 3, Pericardium 6, the Si Shen Cong—the four points on the crown of the head—and the Yintang, between the eyebrows (see page 197).

Probe around the point until you feel tenderness and a slight emanation of energy. Applying a steady, even pressure, press down—don’t stab—and then rock your finger gently around the point. Alternate holding the point steadily for about ten to thirty seconds with periods of active massage.

General head massage: This can help ease headaches, anxiety, or depression. (Follow the instructions on page 192.)

Ear massage: Focus on the Shenmen and the Brain, Heart, Sympathetic, and Liver points. (See pages 202 to 203 for the locations of the points.)

Reflexology: Use the head, brain, and adrenal points on your foot and hand. (See pages 210 to 211 for the locations of the points.)

Professional massage: In addition, receiving a professional massage once a week to once a month can provide the kind of thorough Shen relaxation and Qi stimulation that is difficult to do for yourself. Chinese foot massage, available in many cities, is often very affordable. Other types of massage and bodywork are excellent as well. You should choose the style of massage that is most soothing to you.

Soaks and compresses: Soaks and compresses are effective in calming the Shen because they can help move the Qi and offer spirit-lifting time of self-indulgent pleasure.

Sleep Ease, a chamomile-valerian soak, is especially recommended (see page 213).

Nutritional supplements: Several supplements, when combined with the other elements of this comprehensive program, can offer support for the Shen. SAM-e has extensive literature on relief of depression.5 Magnesium has been shown to help people recover from depression.6 Vitamin D, often found to be low in people who are depressed, is also prescribed for mood disorders and depression.7Melatonin may be used to overcome insomnia, which is often associated with depression and anxiety. Ask your naturopathic physician, psychiatrist, or other qualified professional for additional supplement recommendations.

PART TWO: USING A CHINESE MEDICINE PRACTITIONER

When practical, you may want to try therapies, such as acupuncture and herbs, before taking Western medications for anxiety and depression, because the medications all have potentially troubling side effects. But if you decide the benefits of Western medications are worth the risk (and they often are), then Western medicine can be used to complement the Shen-calming powers of acupuncture and herbs.

Acupuncture

Regular acupuncture sessions targeted to address your specific diagnosis can provide relief from anxiety, panic attacks, and depression. However, because depression may indicate the presence of a serious undiagnosed illness or can be life-threatening itself, you should always see a Western doctor for evaluation.

Shen disturbances, including depression, anxiety, and other issues, can be associated with Stagnant Liver Qi, the Heart and Kidney failing to communicate, and the Spleen not feeding the Heart Xue. Anxiety and depression may be associated with Liver Fire, Heart Fire, Heart and Liver Yin Deficiency, and Xue Deficiency. Treatment with specific points can be determined only after an individualized diagnosis.

JEFFREY’S STORY

Six months after Jeffrey first came to the clinic, curious to find out what Chinese medicine could do for his anxiety and depression, he was able to go off Prozac.

“My anxiety is finished, gone,” Jeffrey said. “I am much more centered, more balanced.”

Jeffrey’s initial program included a blend of Eastern and Western therapy. He was seeing a psychiatrist who prescribed the Prozac, and he was receiving acupuncture—twice a week for the first month, then once a week, and now once every two weeks. He also takes herbs daily.

“I never believed it would really work,” Jeffrey said. “But it did. And although Misha talks to me each time I come for a treatment to see how I am, the therapy is physical as much or more than it’s verbal.”

Herbal Therapy

Herbal therapy is generally gentler on the system than Western medications, with fewer and less serious side effects and no danger of addiction. However, if you have panic attacks, deep depression, or have not been able to sleep, you may want to take a Western sleeping medication for two or three days to break the cycle of agitation and get some rest. Then you can go on herbs that address the underlying problems associated with Shen disturbances.

Because Shen disturbances are usually deeply rooted, it is particularly important to take herbs and Western medications only under the ongoing supervision of a medical doctor and/or a qualified practitioner.

EXAMPLES OF CHINESE HERBAL FORMULAS FOR SHEN DISTURBANCES

PART THREE: GOING TO A WESTERN DOCTOR

Depression, panic attacks, anxiety, and stress-related disorders can benefit enormously from Western intervention, particularly if used in conjunction with Chinese medicine. Chinese therapy can often ease the negative impact of the Western medication without interfering with positive therapy.

The reason to use Western drugs to treat what the West identifies as psychological disorders is twofold. First, in the past three decades, there has been a revolutionary change in Western medicine’s understanding of the role of body chemistry in neuropsychological problems, such as depression, anxiety, and obsessive-compulsive disorder. This has led to the development of medications that help compensate for deficiencies and produce changes in the underlying chemistry of the body. That in turn eases the symptoms of the disharmony. (Western medicine is actually getting closer to the Chinese viewpoint in these areas.)

Second, some Western syndromes that are related to Shen disturbance, such as depression, may be life-threatening if not ameliorated immediately. Often, Western intervention can remove the short-term threat.

Your Western baseline should include a physical work-up to eliminate the presence of a serious underlying disease, evaluation to determine possible physical origins of the disorder, and discussion of your options, including talk therapy and medications and their benefits and side effects.

PART FOUR: CONSULT WITH OTHER HEALERS

Psychotherapy, bodywork practitioners, self-help and support groups, spiritual healers, and twelve-step programs are tremendously important in any program to restore harmony to the Shen. Chinese medicine recognizes the positive influence of functioning as a member of a group. The balance of Yin/Yang that joins the mind/body/spirit also connects each person to the world at large and to each individual in it. When that connection is reinforced and strengthened by positive interdependence, the internal harmony of the mind/body/spirit is also strengthened.

If you decide to see a therapist, psychologist, psychiatrist, or healer, try to arrange for her or him to talk with your Chinese medicine practitioner so they can work in concert. The therapist’s diagnosis can help guide the Chinese practitioner toward targeted therapies. Chinese medicine treatments may resolve some Shen problems, allowing the therapist to focus on others.

AT A GLANCE: THE COMPREHENSIVE PROGRAM FOR CALMING THE SHEN