Acupressure Self-Massage For Treating Depression And Insomnia

Here are three acupressure self-massages for treating depression, insomnia, anxiety and tension. Acupressure can treat many other conditions. You may want to look at book from Blue Poppy press on the subject, or from other publishers/authors.

IF YOU ARE PREGNANT PLEASE CONSULT WITH AN ACUPUNCTURIST BEFORE ATTEMPTING THESE.

You may need to look up some of the point names online to know where they are. Acupuncture.Com - Acupuncture Points Locations has some point descriptions and diagrams.

It may be easiest just to use the diagrams to find the points, but the verbal descriptions are there if you need them.

Some of the point descriptions will use the term "finger width" to help identify the point location. A "finger width" here equals the width of the second joint of the thumb. The other four fingers held together equals three "finger widths". Points should be massaged on both sides of the body. The points can be massaged for 30 seconds, one minute, or up to 20 minutes in one minute increments with small rests in between. You may feel tired after doing a massage, so it can be good to do the massage before bedtime.

When you've located a point, it will usually feel a little sore, so that helps in finding it.

There are two very quick and easy massages for anxiety and insomnia, and irritability and tension here two very quick and easy massages for anxiety and insomnia

This massage is probably the best one overall though, but it takes longer than the others

Depression and Insomnia

The first massage below is an acupressure self-massage that you can do right before you go to bed. This massage can be helpful for both depression and insomnia. It may also help treat anxiety. It takes about 20 minutes to complete.

Press and knead the very top and center of the head. This is point GV20, Bai Hui. Do this about 100 times

Next, knead the point at the inner ends of the eyebrows with the fingers. This is point Bl 2, Zhan Zhu. Do this about 30 times.

Next, wipe the upper edge of the eye sockets with the thumbs, then the lower edge with the index fingers. Start from the inner corners, and then moving to the outer corners. Do this about 20-30 times.

Next, rub the palms of the hands together vigorously until they feel warm. Then place the palms over the eyes. Cover the eyes for 30-60 seconds. Then lightly rub the eyes while they are closed about 10 times.

If you place your hands together behind your head, and lace the fingers together without allowing the fingers to overlap the hand, your thumbs, if extended, will be on your neck. If you slide the thumbs upward from this position until they rest at the boundary between the neck and the head, this is about GB20, Feng Chi. Massage these points about 30-50 times. The hands don't necessarily have to be behind the head, I just used the description to help describe the point.

GB20




Next, place one hand on Zhong Wan (CV12) and the other on Guan Yuan (CV4). Rub each point clockwise, then counterclockwise 100 times.
CV12 is on the midline of the abdomen, halfway between the navel and the lower edge of the sternum (chest bone)
CV4 is on the midline of the abdomen, two finger widths above the pubic bone and three finger widths below the navel

CV12 and CV 4




Next press and knead Nei Guan (Per 6) 30-50 times. Press with the thumb of one hand, then switch to the other side.
Per 6 is on the midline of the inner aspect of the arm, two finger widths from the crease of the wrist, between the two tendons

Per 6 (aka PC 6, Neiguan)




Next press and knead Shen Men (Ht 7) 30-50 times each side
Ht7 is on the distal crease of the wrist (closest to the base of the palm), on the side of the little finger, in the hollow next to the bone.

Another way to identify this point is to put your index finger of your right hand on the tip of your left little finger, and then slide your index finger down the middline of the little finger and across the palm to the crease of your left wrist

Shen Men (Ht7)





Next press and knead He Gu (LI 4), then Tai Chong (Liv 3) on the opposite side. Then do Tai Chong on the other foot, and then He Gu on the hand that you didn't massage. Massage each point 30-50 times.

LI4 is on the top of the hand, in the hollow of the muscle between the thumb and index finger.

Another way to find LI4 is, using your right thumb, find the point on your left hand where the the bone of the index finger and the bone of the thumb come together. Then slide your thumb about a finger width toward the webbing between your left index finger and thumb.

He Gu (LI4)




Liv3 is in a hollow behind and between the knuckles of the big toe and the second toe

Another way to find Liv 3 is to reach down to your foot and put your index finger in the gap between your big toe and your second toe. Then slide your finger back about a finger width. Remember, the points should be at least a little sore in most cases, so that's a good way to find them.

Tai Chong (aka Liv3 or LR3 in the diagram)




Next press and knead Zu San Li (St 36) 30-50 times each side

St36 can be located by putting the thumb of your right hand on your left middle toe, and then sliding your thumb up the blade of the shinbone until it ends near the knee. Then if you move your thumb slightly down and to the outside, that should be your left St36 point.

Zu San Li (St 36)





Next press and knead San Yin Jiao (Sp 6) 30-50 times

Sp6 can be found by putting your left leg over your right knee, and then sliding the outside edge of your right little finger down your left shin bone until it reaches the point of the boundary between your shin bone and your ankle bone. Sp6 will be along the shin bone, four finger widths above the ankle bone

San Yin Jiao (Sp6)




Finally rub Yong Quan (Ki 1) with the palm of the hand until it feels hot, then rub the same point on the other foot

Ki1 is on the bottom of the foot. If you put your finger at the base of the toe one over from the big toe, then slide your finger back over the curvature, toward the direction of your heel, then just at the end of the curvature, that's Ki1. If there is a conflict between the description and the diagram, the diagram is probably best.

Yong Quan (Ki 1)



Blue Poppy press also has some books on acupressure self-massage. There's also an acupressure self-massage described in Curing Depression Naturally with Chinese Medicine by Bob Flaws, also by Blue Poppy Press

 

Below are two very short, easy massages for anxiety and insomnia, and for general irritability and tension

You may want to refer to the book "Between Heaven and Earth: A Guide to Chinese Medicine" for more information.

When you've located a point, it will usually feel a little sore, so that helps in finding it.

Anxiety and Insomnia

The first massage is probably best. This massage is pretty simple though, so it may be more appealing.

First, massage EP Yin Tang. EP yin tang is at the forehead, at the midpoint between the two medial ends of the eyebrow.

EP Yin Tang (identified in the diagram as EX-HN3)


Next, massage Ht7.
Ht7 is on the distal crease of the wrist (closest to the base of the palm), on the side of the little finger, in the hollow next to the bone.

Another way to identify this point is to put your index finger of your right hand on the tip of your left little finger, and then slide your index finger down the midline of the little finger and across the palm to the crease of your left wrist

Shen Men (Ht7)





Last, massage spleen 6
Sp6 can be found by putting your left leg over your right knee, and then sliding the outside edge of your right little finger down your left shin bone until it reaches the point of the boundary between your shin bone and your ankle bone. Sp6 will be along the shin bone, four finger widths above the ankle bone

San Yin Jiao (Sp6)




---------


General Irritability and Tension

First, massage LI4
LI4 is on the top of the hand, in the hollow of the muscle between the thumb and index finger.

Another way to find LI4 is, using your right thumb, find the point on your left hand where the the bone of the index finger and the bone of the thumb come together. Then slide your thumb about a finger width toward the webbing between your left index finger and thumb.

He Gu (LI4)




Next, massage Liv3
Liv3 is in a hollow behind and between the knuckles of the big toe and the second toe

Another way to find Liv 3 is to reach down to your foot and put your index finger in the gap between your big toe and your second toe. Then slide your finger back about a finger width, maybe a little further back. Remember, the points should be at least a little sore in most cases, so that's a good way to find them.

Tai Chong (aka Liv3 or LR3 in the diagram)




Last, massage GB21.
GB21 is on the shoulder, directly above the nipple

GB21 (Please note: the arrow in the diagram is not pointing to GB21. The white circle below the GB21 text in the diagram indicates the point)