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Did you know that your heart and nervous system are in constant communication? When you feel intense emotions like anger or anxiety, it's reflected in jagged, erratic heart rhythms. But when you feel loved and appreciated, your heart beats in a calm, harmonious pattern.

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👇 In today’s email:

• This week’s inspiration: How to Reset Your Nervous System When You’re Feeling Frazzled
• What I’m reading: Health Effects of Hormone Disruptors
• Other writing: Understanding the History of Chinese Medicine and How It Works

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​How to Reset Your Nervous System When You’re Feeling Frazzled​

Hey there! It’s Dr. Catherine, today I want to share some practical tips on how to reset your nervous system when you’re feeling frazzled. Life can get overwhelming even in the best of times, and it’s essential to have a few go-to techniques to help you find your calm and restore balance.

Here are some tried-and-true methods to help you feel more centered and at ease.

1) Deep Breathing Exercises

One of the simplest and most effective ways to calm your nervous system is through deep breathing. Try the physiological sigh: take two quick inhales through your nose, followed by a long exhale through your mouth. This technique can help activate your parasympathetic nervous system, promoting relaxation and reducing stress.

2) Move Your Body

Physical activity is a fantastic way to release tension and reset your nervous system. Whether it’s a brisk walk, a yoga session, or dancing to your favorite tunes, moving your body can help you feel more grounded and relaxed. Even a few minutes of stretching can make a significant difference.

3) Connect with Your Vagus Nerve

The vagus nerve plays a crucial role in regulating your nervous system. You can stimulate it through simple activities like humming, singing, or chanting. These actions create vibrations that can help lower your heart rate and blood pressure, promoting a sense of calm.

4) Use a Weighted Blanket

Weighted blankets provide deep pressure stimulation, which can help activate your parasympathetic nervous system. This can lead to a feeling of safety and relaxation, making it easier to unwind and destress.

5) Practice Meditation

Meditation is a powerful tool for calming the mind and resetting the nervous system. Find a quiet space, close your eyes, and focus on your breath or a calming phrase. Even just a few minutes of meditation can help you feel more centered and at peace.

6) Try Ear Massage

Massaging your ears can be an incredibly effective way to reduce anxiety and promote relaxation. Use your thumb and forefinger to gently massage the upper shell of your ear, sometimes referred to as the “heavenly gate point.” This technique can stimulate the release of endorphins, helping you feel more at ease.

7) Take a Cold Shower

While it might sound counterintuitive, a cold shower can actually help reset your nervous system. The shock of cold water can stimulate the vagus nerve and promote a calming effect. If a full cold shower seems too daunting, try splashing cold water on your face instead.

8) Spend Time in Nature

Nature has a profound ability to calm the nervous system. Whether it’s a walk in the park, a hike in the woods, or simply sitting in your garden, spending time outdoors can help you feel more grounded and connected.

9) Engage in Low-Intensity Exercise

While high-intensity workouts can sometimes exacerbate stress, low-intensity exercises like Yin yoga or deep stretching can be incredibly soothing. These activities help reduce cortisol levels and promote relaxation without overloading your system.

10) Take Breaks and Rest

Sometimes, the best way to reset your nervous system is to simply take a break. Give yourself permission to rest and recharge. Whether it’s a short nap, some quiet time with a book, or just sitting in silence, allowing yourself to pause can do wonders for your overall well-being.

11) Get Regular Acupuncture Treatments

If you’re feeling frazzled and looking for a natural way to reset your nervous system, consider getting acupuncture treatments. By targeting the body’s meridians, acupuncture can help release tension, enhance mental clarity, and promote relaxation. Whether you’re dealing with chronic stress, anxiety, or physical discomfort, regular acupuncture sessions can be a powerful tool to help you feel more centered and revitalized

By incorporating these techniques into your routine, you can help maintain a balanced and healthy nervous system. Remember, it’s all about finding what works best for you and making self-care a priority. Stay well and take care!

​Read the full guide →​

Latest blog post
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​A Holistic Approach: Acupuncture for Digestive Disorders​

Have you been struggling with digestive issues? By afternoon, does bloating render your pants punishingly tight, or are elimination issues triggering you to sprint out of social gatherings unceremoniously? I understand. If you haven’t found relief from traditional treatments, acupuncture can help.

In this blog, I’ll explore acupuncture and its role in maintaining digestive health. I’ll discuss how it can improve digestion and its effectiveness in treating common digestive disorders like constipation, diarrhea, acid reflux, gas, and bloating. If you're curious about how acupuncture can help your digestive system feel better, read on!

​Read the post here →​

What I'm Reading
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​Health Effects of Hormone Disruptors​

Hormone disruptors, also known as endocrine disruptors, are chemicals that can interfere with the body's hormonal system, leading to a variety of health issues. Awareness and proactive measures can help reduce exposure and mitigate potential risks.

While research on hormone disruptors, also known as endocrine-disrupting chemicals (EDCs), has significantly advanced over the past few decades. Much of the existing research has focused on the effects of hormone disruptors on men, leaving gaps in understanding their impact on women's health. I’m interested in studies specifically addressing how EDCs affect women throughout different stages of life.

​Read the post here →​

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Other Writing
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​Understanding the History of Chinese Medicine and How It Works​

I often have patients who are curious about the origins and workings of Chinese medicine. I wrote this post to explore the history of this ancient medical system, which dates back over 3,000 years.

Learn about the foundational concepts of qi (energy flow) and the balance of yin and yang and how these principles are applied in treatments like acupuncture, herbal medicine, gua sha, and more. Discover how Chinese medicine has evolved and continues to offer holistic health solutions today. Check out the full post here to explore the timeless wisdom of Chinese medicine!

​Read the post here →​

I’m cheering for you. Have a wonderful week!

Dr. Cat 🥰

Hit reply any time!

Do you have a question you want me to answer? Any wellness challenges you want me to write about? Send them my way, I love hearing from you. Oh yeah, connect with me on Instagram, X, LinkedIn or TikTok I share in those places too.

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© 2024 Dr. Catherine On Wellness. This content may convey general information related to medical conditions, research, testing, treatment, and other healthcare topics. Any such information is provided for informational purposes only. You should always consult a doctor or other health care professional for medical advice or information about diagnosis and treatment.