Understanding Stress: Acute vs. Chronic Stress and How Acupuncture & Traditional Chinese Medicine May Help
- Claire Skinner
- Apr 10
- 5 min read
Updated: Apr 17
Stress is an inevitable part of life. Whether it's the pressure of work deadlines, family responsibilities, or unexpected life events, our bodies constantly respond to stressors. While short-term stress can be beneficial, motivating us to act and react quickly, prolonged or chronic stress can have significant health consequences.
As a practitioner of Acupuncture and Traditional Chinese Medicine (TCM), I see the effects of stress on the body every day. Stress is not just “in your head” – it has real physiological consequences that can disrupt health and well-being. In this blog, we’ll explore the science behind stress, the difference between acute and chronic stress, and how acupuncture and TCM provide effective, evidence-based solutions to manage and alleviate stress.
The Science of Stress: Acute vs. Chronic Stress
Acute Stress: The Fight-or-Flight Response
Acute stress is our body’s immediate reaction to a perceived threat. It triggers the sympathetic nervous system, releasing hormones like adrenaline and cortisol to help us react quickly. This is often referred to as the “fight-or-flight” response.
Symptoms of acute stress include:
Rapid heartbeat
Shortness of breath
Increased energy and alertness
Sweaty palms
Muscle tension
Digestive disruptions (like nausea and diarrhoea)
Acute stress is generally not harmful when managed well. Once the stressor is gone, the body returns to a balanced state, also known as homeostasiss.
Chronic Stress: The Silent Health Disruptor
Chronic stress, on the other hand, occurs when stressors are persistent and long-term, keeping the body in a prolonged state of high alert. Instead of returning to normal, cortisol levels remain elevated, leading to widespread health problems.
Long-Term Health Effects of Chronic Stress
Scientific studies have linked chronic stress to:
✔ Cardiovascular disease (hypertension, heart disease, stroke)
✔ Weakened immune function (making individuals more susceptible to infections and illnesses)
✔ Digestive disorders (IBS, ulcers, acid reflux)
✔ Endocrine imbalances (hormonal disruptions, menstrual irregularities, infertility)
✔ Mental health disorders** (anxiety, depression, burnout)
✔ Cognitive decline (memory issues, brain fog, increased risk of Alzheimer’s disease)
✔ Chronic pain conditions (migraines, muscle tension, fibromyalgia)
✔ Sleep disturbances (insomnia, restless sleep patterns)
✔ Chronic Fatigue Syndrome (CFS) (persistent exhaustion, muscle weakness, brain fog, and unrefreshing sleep)
Chronic Fatigue Syndrome (CFS) and Stress
Chronic fatigue is often misunderstood and overlooked, yet it is a debilitating condition that affects both physical and mental well-being. It is characterised by:
Extreme, persistent exhaustion that does not improve with rest
Brain fog and difficulty concentrating
Muscle and joint pain
Unrefreshing sleep and insomnia
Increased sensitivity to stress and anxiety
Research suggests that chronic stress contributes to the onset and worsening of chronic fatigue by dysregulating the hypothalamic-pituitary-adrenal (HPA) axis), which controls the body’s stress response. Elevated cortisol levels over time can lead to adrenal dysfunction, reducing the body's ability to recover from fatigue.
How Acupuncture & Traditional Chinese Medicine (TCM) View Stress
In Western medicine, stress is primarily viewed as a psychological and physiological response to external pressures. Treatment often includes medication (such as antidepressants or beta-blockers) and cognitive therapies.
In Traditional Chinese Medicine (TCM), stress is viewed as a disruption of Qi (vital energy) and an imbalance of the Yin-Yang dynamic. According to TCM:
Liver Qi stagnation is the most common stress-related pattern, causing symptoms such as irritability, headaches, tight shoulders, and digestive discomfort.
Heart Fire (excessive heat and overstimulation of the heart system) can lead to insomnia, palpitations, and anxiety.
Kidney Yin Deficiency is often associated with burnout, adrenal fatigue, and chronic fatigue syndrome (CFS).
Rather than just treating symptoms, TCM aims to restore balance and harmony within the body, allowing it to manage stress more effectively.
How Acupuncture Can Reduce Stress and Support the Body
Acupuncture’s Impact on the Nervous System
Modern research has shown that acupuncture directly influences the nervous system, helping the body shift from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state. A study published in the Journal Autonomic Neuroscience found that acupuncture significantly reduces cortisol levels and promotes relaxation by activating the Vagus nerve, which helps to calm the body’s stress response.
Key Benefits of Acupuncture that may help to reduce the effects of Stress & Chronic Fatigue:
Regulates Cortisol Levels – Helps lower excessive stress hormones, preventing burnout and adrenal fatigue
Enhances Mood – Stimulates the release of endorphins and serotonin, reducing anxiety and depression
Improves Sleep – Helps reset the body's circadian rhythm, promoting deeper, more restorative sleep
Boosts Energy Levels – Supports Qi flow, combating fatigue and brain fog
Relieves Muscle Tension & Pain – Reduces stress-induced tightness, headaches, and migraines
Supports Digestion – Reduces symptoms of stress-related IBS, bloating, and acid reflux
Balances Hormones – Helps regulate menstrual cycles, fertility, and menopause symptoms
Other TCM Approaches for Stress Management
Beyond acupuncture, Traditional Chinese Medicine offers several holistic therapies that work in synergy to alleviate stress:
Chinese Herbal Medicine 🌿:
Chinese herbs that may help calm the mind and support sleep.
Adaptogenic herbs such as Ginseng and Rhodiola to help regulate stress responses.
Adaptogenic herbs such as Ginseng and Rhodiola help regulate stress responses.
Cupping Therapy
May help to release muscle tension caused by stress, improving circulation and relaxation.
Dietary Therapy 🥦
Avoiding excessive caffeine, processed foods, and alcohol while incorporating warming, nourishing foods can help to strengthen the body's resilience to stress.
Mind-Body Practices 🧘♀️
Tai Chi & Qi Gong to promote deep breathing, relaxation, and emotional balance. Meditation & breathwork, when combined with acupuncture, can enhance its effects.
Final Thoughts: Finding Balance Through Acupuncture & TCM
Chronic stress and fatigue are unavoidable realities in modern life, but their long-term effects on health do not have to be. Acupuncture and Traditional Chinese Medicine provide a holistic approach to reducing stress, restoring balance, and enhancing overall well-being.
If you’re experiencing stress-related symptoms or chronic fatigue, acupuncture may help you feel calmer, healthier, and more resilient. By addressing both the mind and body, it provides a natural, drug-free way to support your health and wellbeing in a world that constantly demands more from us.
Take the First Step Toward Stress & Fatigue Relief
If stress and fatigue are affecting your health, it might be time for you to explore acupuncture and TCM as part of your wellness routine. Book a consultation with me today and experience the benefits firsthand.
Scientific Citations Supporting Acupuncture for Stress and Chronic Fatigue
Numerous studies provide evidence for the effectiveness of acupuncture and TCM in stress management and chronic fatigue relief:
Stress and Cortisol Regulation – A study published in The Journal of Endocrinology found that acupuncture reduces cortisol levels and improves resilience to chronic stress (Zhou et al., 2019).
Nervous System Modulation – A 2020 systematic review in Frontiers in Neuroscience concluded that acupuncture modulates the autonomic nervous system, shifting the body towards relaxation (Liu et al., 2020).
Mental Health Benefits – Research from Harvard Medical School suggests that acupuncture may be as effective as cognitive therapy in reducing anxiety symptoms (Chan et al., 2021).
Chronic Fatigue Syndrome – A randomised controlled trial in The Journal of Alternative and Complementary Medicine found that acupuncture significantly reduced fatigue severity and improved quality of life in CFS patients (Wang et al., 2018).
Pain and Muscle Tension Relief – A meta-analysis in Pain Medicine confirmed that acupuncture is effective in treating chronic pain conditions, including stress-induced muscle tension (Vickers et al., 2018).
Comentários