Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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The persimmon is a fall and winter fruit (available from October to February) that is uniquely plump and sweet. It is an underrated fruit, primarily because a lot of people ignore them in the grocery store. They know what the fruit looks like, but since they don’t know what to do with it, the fruit remains in the store. For those who love persimmons and have countless recipes, we applaud your culinary knowledge and skills. If you are familiar with persimmons, then you know they are not for everyone, especially, kids, but this smoothie may change the way the little ones feel about the unique fruit.

If you are new to persimmons, it can be tricky to determine their ripeness. Just like other fruits, persimmons taste best when you allow them to fully ripen. Hachiya persimmons take a little longer to ripen than Fuyu persimmons, which you will want to buy for this recipe. Many people think that Fuyu persimmons have a sweeter flavor profile and that they are less astringent than Hachiya persimmons. A Fuyu persimmon is ripe when it is a little squishy, but still slightly firm to the touch. Firm Hachiya persimmons are very tart, and only sweeten up once they fully ripen.

As far as flavor goes, Fuyu persimmons have a mild taste with a honey-like flavor. You can eat them raw, removing the tops and the skin before slicing them up. Just make sure to discard any large seeds, especially before you blend them into this smoothie. The persimmons are the only fruit or vegetable in this smoothie and they are slightly sour, the homemade almond milk, cinnamon, vanilla extract, and lemon juice will balance that tartness. We hope you (and the kids!) love this simple persimmon smoothie. It’s definitely one for the books that is very easy to make.

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We love a kale salad, folks. That is especially true when pomegranate arils, pears, pecans, and and maple tahini dressing accompany nutritionally dense kale. You get a nice balance of sweet and tart flavors with varying textures. We are talking about sweet, tart, salty, nutty, and creamy and crunchy. And the maple tahini dressing ties everything together, making this the perfect kale salad for the holiday season.

This kale salad, as you can see in the picture, requires some serious chopping skills. Chopping the kale thinly helps break down the fibrous nature, which makes for a more enjoyable eating experience. Just make sure to remove the thick stems and massage the leaves prior to slicing the leaves thinly. That will really help to break down the fibrous texture. Additionally, the pears are cut into matchsticks, but you can cube them or slice them thinly. Whichever type of cut you prefer is the exactly the way to do it!

We love salads that have multiple textures and layers of flavor. What ties everything together, much like the rug in The Big Lebowski, is the creamy maple tahini dressing. The nutty tahini makes this dressing incredibly luxurious and you get a little zing from the apple cider vinegar and sweet hint of maple syrup. It is a dressing that you can enjoy not only on this salad, but on other salads also. If you find a salad that works with this dressing, be sure to reach out and lettuce (wink wink) know about it!

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What smells do you think of when you think of fall? Pumpkin spice, naturally! You are most likely thinking of the spices in pumpkin spice mix, which include cinnamon, cloves, allspice, and nutmeg, among a few others. You probably think of warm apples and maple leaves as well. The simmer pot recipe in this article ties in all of those scents to make your home smell like a cozy, fall evening. 

What Is A Simmer Pot?

Simply put, a simmer pot is an assortment of ingredients that you combine together in water inside a large pot over medium-low heat to simmer for several hours. While the pot is simmering, the ingredients release a concentrated aroma into the air, filling your house with good smells. You know how a pot of soup can fill the home with a tasty aroma? Well, the same thing happens with a simmer pot. It’s a much healthier version of an air freshener spray or plug-in, many of which contain harmful chemicals. 

Scent is integral to setting the ambiance and creating a specific mood. An interior designer makes sure to decorate well and set lighting to establish the right feel and atmosphere, right? Well, you can set the fall mood in your home by filling it with the aroma from a fall simmer pot. 

Why You’ll Love This Simmer Pot

If you visit home stores, or almost any store for that matter, during the holidays, you probably see a lot of holiday-themed candles. Sugar cookie delight, apple cider, and cinnamon pine cones are all popular candle scents. Although candles are great, there is something more homey about creating your own scent with natural ingredients. Plus, you know that the simmer pot will not release any harsh chemicals or faux fragrances into the air. 

What you will smell is a delightfully warm scent that lasts for a couple days. You can warm this simmer pot recipe for one day and wake up still smelling that intoxicating fall scent the following day. 

How To Make A Simmer Pot

The good news about simmer pots is that you can be very creative with your ingredient blends. If you enjoy more cloves than cinnamon sticks, use more of them! Having control over the amount of each ingredient allows you to have certain scents be more dominant than others. Alternatively, you can keep an even measurement for ingredients to create a uniquely cohesive and balanced simmer pot aroma. The exact measurements we used, including instructions, are detailed below. 

DIY Fall Simmer Pot

Ingredients:

• 1/2 orange, thinly sliced
• 1/2 lemon, thinly sliced
• 1 apple, thinly sliced
• 3 cinnamon sticks
• 3 bay leaves
• 4 star anise
• 9 whole cloves
• 1 sprig rosemary

Instructions:

• Fill a medium-sized pot halfway with water and place it over medium heat. 
• Add the ingredients to the pot once the water starts to warm up. Stir in the ingredients and bring the liquid to a simmer (about five to 10 minutes).
• Reduce the heat to low and let simmer for at least two hours. Keep an eye on the water level and add more if it starts to get too low. 
• Remove from heat and leave uncovered for hours to let the aroma fill your home.

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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Some people are highly in touch with their own stimuli and can pick up on the smallest things in their surroundings. Others can be empaths who feel other people’s energies and emotions in their own systems. If you fall into either of these categories, you may experience strain on the nervous system from time to time. It’s almost as if these feelings and emotions crawl their way under your skin without you having any say in the matter!

What is an empath? Well, it means that you can bond quickly with others or feel what others feel. That can create some incredibly loving, intimate, and nourishing experiences. Being highly sensitive can also mean that you quickly become overstimulated, either from your own emotions or from others. When this happens, you need to soothe your sensitive system and bring it back into proper balance. Continue reading to learn how to do that.

Come Home To Yourself

Experiencing quality solo time is one of the most underrated self-care acts. You can take a walk in nature, read an inspiring book, or get lost in a creative spell, painting, carving wood, or drawing. Go ahead and do things that you enjoy alone, as that can help anchor you in your own energy. That will help you feel less frazzled and drained. During this alone time, make sure that you reconnect with yourself via relaxing, engaging, or enjoyable activities. If that means cleaning your house or listening to a podcast in the park, so be it!

Reduce The Physical Stimuli In Your Environment

By lowering the physical stimuli in your environment, you can help soothe your sensitive system. If you live alone, perhaps this looks like putting on relaxing music or nature sounds. Maybe you snuggle up under your softest blanket, dim the lights, and put your phone on silent. If you live with someone, be it a romantic partner, kids, or pets, create a sanctuary or retreat in your home where you can recover. Keep in mind that you can turn common areas into safe sanctuaries. 

Recognize When You Need Soothing

You may need to soothe your system if you experience an increase in any of the following:

• Numbing yourself with addictive behaviors
• Feeling tired or drained
• Craving alone time
• Stressing out more easily
• Having difficulty falling or staying asleep
• Racing thoughts
• Isolating, even if you are lonely
• Feeling on edge, or jumpy
• Overindulging in salty, fatty, or sugary foods

You can always communicate with your healthcare provider about your mineral, vitamin, and blood sugar levels. If they are out of whack, you may need to figure out how to balance them. Sometimes, that can be as simple as soothing yourself!

Get In Touch With What You Want, Need, And Feel

Empaths can feel what’s going on around them, so that means they may forget to prioritize their own experience. It’s common for empaths to get sucked into everyone else’s experience, which can make them feel lost or yearning for self-gratification. There is nothing wrong with being sensitive, as it usually inspires compassion. Just don’t let your own life become overly crowded. Connect with yourself daily in order to find out what you want, need, and feel. That will allow you to separate from others in a healthy way and make yourself a priority, which can help you ground yourself. That will only help you show up for others in a more responsible way.

Don’t Turn Someone Into A Healing Project

It is very common for a sensitive person to go on rogue healing missions. They tend to have stronger inner healers than the average person, but that doesn’t mean they should make it a point to heal co-workers, friends, or loved ones. If that happens, it is integral to create healthy space between you and the other person. Remind yourself that you are not responsible for someone else’s problems. You can still cherish loved ones and romantic partners without letting their issues affect you. Don’t be a “fixer” or tenderhearted person because letting someone else’s problems take over can negatively affect your nervous system.

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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Doesn’t the idea of sticking a bunch of needles in your skin when you have anxiety sound like a wonderfully relaxing idea? As terrifying as it may sound, acupuncture is an ancient healing modality that has been used for thousands of years to alleviate pain and treat numerous conditions. Acupuncturists insert needles into specific points in the body to address the given conditions. 

For anxiety, acupuncture needles go in areas like the insides of your wrists, ears, and between your eyes. Using acupuncture to alleviate anxiety is not merely anecdotal, as it also has scientific evidence to back up its effectiveness. Continue reading to learn how acupuncture may help people with anxiety. 

Does Acupuncture Really Work For Anxiety?

According to acupuncturists, acupuncture works to ease anxiety by regulating the nervous system. Specifically, it works to bring parts of the autonomic nervous system back into balance. The autonomic nervous system helps regulate involuntary physiological processes, including heart rate, blood pressure, respiration, and digestion. Shifting the body back into a relaxed state allows the sympathetic nervous system to be more balanced. 

Traditional Chinese Medicine (TCM) states that “qi,” the body’s internal energy, flows up and down throughout various pathways within the body. If that energy is blocked or it isn’t balanced, the body is put under stress. Acupuncture helps to restore the natural balance within the body and encourages healing as a result. 

How Does Acupuncture Work?

Acupuncture is a holistic approach to health and many include recommendations for nutrition, psychotherapy, and exercise to enhance the treatment. There is no separation between the physical and mental aspects of a person, according to TCM. If you explain to an acupuncturist that you feel anxious and wake up sweaty in the middle of the night, they will not think that these issues are separate. 

In fact, that description is a common symptom of “yin deficiency,” according to TCM. Yin, along with its counterpart yang, allows a person to experience aligned qi. TCM explains that a yin deficiency can indicate emotional problems, including night sweats, anxiety, depression, and tension. 

Where Do Needles Go For Anxiety?

An acupuncturist does not merely stick needles in random places on the body. There are specific acupuncture points that influence physical and mental symptoms. Some of these points can include:

• Insides of the wrists
• On the feet
• Between the eyebrows
• On your breastbone or ears

Benefits Of Acupuncture

One review looked at 20 studies of using acupuncture on people with generalized anxiety disorder. The authors’ conclusion was that acupuncture can be beneficial for alleviating some anxiety symptoms when compared to medication or other non-acupuncture therapies. At this time, though, it is still not clear whether people with other types of anxiety benefit from acupuncture. Higher quality, randomized controlled trials are still needed to understand how acupuncture could help treat different anxiety disorders. Such disorders to consider include:

• Panic disorder
• Agoraphobia
• Selective mutism
• Phobias
• Social anxiety disorder
• Separation anxiety disorder

Acupuncture may also be beneficial for certain surgical procedures. One study compared acupuncture to pharmacological treatment. People who receive acupuncture before gallbladder surgery or hernia repair experienced less preoperative anxiety than those who took Midazolam, an anti-anxiety medication. Acupuncture may also benefit people with knee, lower back, and neck pain. A lot of people find that it can alleviate headaches as well. Some evidence shows that acupuncture may be useful for easing anxiety in people with chronic pain. 

If you are feeling anxious, you may want to consider acupuncture as a natural remedy. Just make sure that you visit an acupuncturist for the best care. Research indicates that acupuncture may reduce anxiety symptoms and there are minimal risks when done correctly.

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