Acupuncture is a centuries-old practice believed to stimulate one’s nerves, act as a natural painkiller, and restore energy. Acupuncture entails inserting thin needles at various strategic locations on the body. Research shows that it may also help alleviate anxiety symptoms and be beneficial in conjunction with other treatment methods.1,2
What Is Anxiety?
Anxiety is a natural emotion that we all experience from time to time. However, when someone has irrational or excessive anxiety, they may have a clinical anxiety disorder. Anxiety disorders often coincide with symptoms of panic, hypervigilance, and intense worry. These anxiety symptoms cause enough distress to impact a person’s daily life. Anxiety disorders are the most common mental health condition in America and impact nearly 40 million (nearly 20%) people. While the conditions are treatable, only about one-third of impacted individuals receive proper treatment.3
Many people take medication to alleviate anxiety symptoms, with the number of these individuals spiking by 31% following the onset of the COVID-19 pandemic.4 While medication can be beneficial, it’s typically recommended only for short-term treatment. Long-term use of benzodiazepines is associated with cognitive decline, withdrawal problems, and an increased risk of addiction.
Common symptoms of anxiety include:
- Excessive worry
- Panic attacks
- Sleep problems
- Headaches/migraines
- Sense of dread
- Restlessness
What Is Acupuncture?
Acupuncture is an ancient science that entails inserting thin needles through the skin at certain pressure points. Chinese medicine highlights acupuncture as a technique for balancing the ‘life force’ (known as chi) that flows through more than 2000 acupuncture points connected by meridians in your body. Therefore, acupuncturists believe they can help rebalance energy flow by inserting the needles at these points.2
Acupuncture is associated with numerous misconceptions. For example, it may be perceived as being painful or lacking legitimacy. However, many report that the experience feels similar to that of a mosquito bite or small prick. Additionally, medical institutions often recommend it, as it has numerous cited benefits. Furthermore, there is a pervasive myth that acupuncture has numerous side effects. In reality, people can usually go about their days just after receiving acupuncture with no downtime recovery required.5
Benefits of Acupuncture for Anxiety
Some studies show that acupuncture can help reduce symptoms of generalized anxiety disorder (GAD), as it helps produce a natural sense of calm and relaxation in patients. This can be especially helpful for those who have treatment resistant anxiety or are looking for a more holistic approach to treatment.
Benefits of acupuncture for anxiety include:6
- Offers an alternative to psychiatric medication: For people who do not wish to take medication to treat anxiety, acupuncture may provide a safe alternative. Unlike medications, there are no known potential side effects.
- Sense of relaxation: It’s theorized that acupuncture stimulates the central nervous system. This may release feel-good hormones that promote relaxation
- Sense of increased energy: Some people report that they feel more energized after receiving acupuncture.
- Minimal to no pain: Despite the use of needles, acupuncture is generally not painful.
- Relieve chronic pain: If anxiety coincides with chronic pain, acupuncture may relieve symptoms of both conditions.
- Accessibility: Acupuncture is fairly accessible and can be used in conjunction with other treatment models
- Fast relief: After just two to three sessions, many people start noticing improvements in their overall wellness.
How Effective is Acupuncture for Anxiety?
There isn’t much research on the benefits of acupuncture for anxiety. However, one meta-analysis reviewing over twenty studies shows that acupuncture helped reduce anxiety symptoms in people who met the criteria for an anxiety disorder. Likewise, acupuncture can provide quick relief compared to other traditional measures, such as psychotherapy.
It’s important to note that the research focused specifically on generalized anxiety disorder (GAD), and the studies were conducted in China, where acupuncture is far more prevalent. Therefore, it is unclear if certain geographic, genetic, or cultural variables may impact the effectiveness of such treatment.7
Possible Risks of Acupuncture for Anxiety
Generally speaking, the risks of acupuncture are relatively low. It’s most important to work with a certified and experienced acupuncturist who always uses sterile needles. Individuals with bleeding disorders or those who have pacemakers are generally not appropriate candidates. Theories exist that acupuncture can stimulate labor, so acupuncture may not be recommended for pregnant women.
Possible risks of acupuncture for anxiety may include:
- Soreness
- Bruising
- Dizziness
- Minor bleeding
- Headache
- Lightheadedness
- Pain during the session
What to Expect from Acupuncture for Anxiety
The typical acupuncture session begins with a trained acupuncturist examining your body and assessing your current symptoms. You will be instructed to either sit or lie down during the procedure. Using single-use, disposable needles, the acupuncturist will insert the needles strategically throughout your body. These needles remain in place for about 20-60 minutes, depending on the specific procedure and the acupuncturist’s approach. Sometimes, they apply heat needles after insertion.
Acupuncture treatment varies in cost, although you should expect to pay between $50-$200 per session. Your health insurance may cover some of the procedure–you will either need preapproval from your insurance company, or your acupuncturist can provide you with a bill to submit for later reimbursement. You can find a licensed practitioner through the American Society of Acupuncturists (ASA).
Is Acupuncture Right for Me?
Many people experience some relief after receiving acupuncture. This treatment can be particularly helpful if you also experience somatic issues, like chronic pain or headaches, along with your anxiety. Additionally, because there are so few risks, it may be worth trying to see if it yields any benefits. Keep in mind that it’s rarely used as a standalone treatment, and it is often recommended as a way to augment other treatments.
Other Treatments for Anxiety
There are numerous treatment options for anxiety, and a combination of psychotherapy, medication, and specific lifestyle changes is typically recommended. Acupuncture offers a holistic approach to mental health treatment. It may provide enough relief on its own, but it’s more likely that someone will need it along with other treatment approaches.
Research shows that psychotherapy is generally more effective than medications, and studies consistently suggest that there are numerous benefits of therapy for reducing anxiety symptoms.8 Therapy can help you understand your specific triggers, challenge distorted thoughts, and learn healthy coping strategies. You can find the right therapist by looking through an online directory.
Therapy options for anxiety include:
- Cognitive-behavioral therapy (CBT): CBT for anxiety is considered the gold standard treatment for anxiety, and focuses on understanding problematic thoughts and changing them into more realistic, adaptive ones.
- Acceptance and commitment therapy (ACT): ACT combines elements of self-acceptance and mindfulness, both of which can reduce anxiety.
- Dialectical behavior therapy (DBT): DBT focuses on strengthening skills rooted in emotional regulation, interpersonal connections, and mindfulness. This integrative approach can be used for anxiety and numerous other mental health conditions.
- Eye movement desensitization and reprocessing therapy (EMDR): EMDR is a trauma therapy that helps reconcile traumatic memories. Since anxiety often stems from unresolved trauma, this treatment can help reduce the intensity of certain symptoms.
- Exposure therapy: Exposure therapy is a type of CBT that focuses on gradually confronting specific fears. Over time, the person becomes desensitized to the feared situation.
Medication
Anxiety medication can help reduce unwanted symptoms of anxiety. Anti-anxiety medications may include benzodiazepines, which are intended for short-term treatment. Many providers also prescribe antidepressants, because anxiety often shares comorbid symptoms with depression. Because these are not habit-forming, they are typically the first line of treatment. In some cases, acupuncture may be able to help mitigate some of the distressing side effects of anxiety medication.
Final Thoughts
Anxiety symptoms can vary from mildly disturbing to extremely distressing. Fortunately, anxiety is treatable, and it’s important to seek support if you are struggling. Acupuncture may be helpful in relieving your symptoms and improving your quality of life.
Acupuncture for Anxiety Infographics
