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chi, or energy, in the body by stimulat- ing key points along its energy merid- ians, or pathways. While acupuncture uses needles that puncture the skin and requires a visit to a professional, acupressure stimulates via points on the skin’s surface and can be part of a self- care practice.


“When acupressure points are stimulated, they release muscular ten- sion, promote circulation of blood and enhance the body’s life force energy to aid healing,” explains Michael Reed Gach, Ph.D., founder of the Acupres- sure Institute, in Berkeley, California, and author of Acupressure’s Potent Points: A Guide to Self-Care for Com- mon Ailments.


To relax the neck and relieve tension headaches, use the point at the base of the skull, just where the head attaches to the neck. Feel for the hollow between the two thick, vertical muscle masses—finding and pressing it will probably elicit a sigh. Put one or both thumbs in that hollow and apply gentle pressure for one to two minutes.


Refresh


Perhaps the problem isn’t stress, but a feeling of weariness or listlessness. According to Atlanta psychiatrist Tracey Marks, a medical doctor and author of the new book, Master Your Sleep: Proven Methods Simplified, the con- tinuous flow of electronic information in our smartphone lifestyles may be overstimulating our brains. The first step to refreshing and replenishing is to log off. In short, she says, “Off-hours create better on-hours.”


Go Solo


Psychologist Ester Schaler Buchholz, Ph.D., author of The Call of Solitude, believes that “alonetime” is a basic need. She supports this belief with a series of infant studies, analysis of historical and anthropological data, and research examining how meditation and rest bolster the immune system. “When we don’t get enough solitude,” she observes. “We get out of touch with ourselves; we get forgetful; we get sloppy.” We may also get angry, anxious and depressed.


Take a daily, refreshing, mini-re- treat by stepping away from the rest of


natural awakenings February 2011 25


the world for 15 minutes. Find a room with a door and turn off all electronics… then read a book, write a letter, meditate, or just close your eyes and listen to the silence.


Sleep


“Sleep ends up being one of those things we see as expendable,” says Marks. Yet, a growing body of stud- ies from Harvard Medical School’s Division of Sleep Medicine and other research institutions shows that it is cru- cial to your mental and physical health, as well as many of the body’s major restorative functions, including tis- sue repair, muscle growth and protein synthesis. New findings by Beth Israel Deaconess Medical Center even show that the brain uses sleep to consolidate memories and make them more acces- sible when we’re awake.


“We should really think of our- selves as operating on a 16-hour bat- tery,” Marks advises, because we must recharge ourselves in order to perform well. Signs of sleep deprivation include


irritable moods and an in- ability to concentrate.


Marks’ Countdown to Bedtime routine starts an hour beforehand. Put away the work and turn off the com- puter. Stop drinking fluids. Take a warm bath or footbath and don pajamas. Read, meditate or listen to music to wind down. Adjust the bedroom temperature to between 68 and 74 degrees and turn off all lights and electronics, covering their LED displays. If it takes more than 30 minutes to fall asleep, get out of bed and do something relaxing until you feel drowsy. “If your mind is busy, write out your thoughts on a problem-solving worksheet,” she suggests.


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