Emotional fatigue, manifesting as deep exhaustion and persistent physical tension, can be alleviated with targeted self-massage of specific acupoints. For a holistic approach, consider the following five acupoints: Baihui, Neiguan, Qi Hai, Zusanli, and Sanyinjiao, which are located on the top of the head, inner forearm, lower abdomen, below the knee, and inner lower leg, respectively. Activating these points can help restore energy flow, relieve stress, and promote both mental and physical vitality—making them ideal for anyone seeking a natural remedy to counter emotional burnout.
Emotional fatigue, or exhaustion, often builds up after prolonged stress. It appears as deep, persistent tiredness that doesn’t improve with sleep, along with a constant sense of emotional drain and physical tension—especially in the neck, shoulders, and back, and often as tension headaches.
In traditional Chinese medicine (TCM), emotional fatigue is seen as a depletion of the body’s vital energy. It’s commonly linked to an imbalance in the Spleen (responsible for digestion and energy transformation), the Kidney (providing core resilience), or the Liver (ensuring the smooth flow of energy). Often, all three are involved.
If you don’t have access to a traditional Chinese medicine doctor to help identify which organ might be out of balance, you can use a combination of acupoints that activate life energy across all three pathways. These combinations work like multi-vitamins in Western medicine—except they’re free and have no side effects.
Today, I’d like to share a sequence of 5 acupoints ideal for self-massage. For best results, follow the order carefully, starting at the head and working down to the feet. This sequence encourages smooth Qi flow, calms the mind, and restores both physical and mental vitality.
Here’s the step-by-step sequence:
1. Baihui (Top of Head)
Baihui, or “Hundred Convergences,” is at the top of the head, where various energy pathways converge, connecting with “sky energy.” In traditional Chinese medicine, it clears the mind, uplifts the spirit, and eases symptoms of depression, anxiety, and chronic stress.
How to find Baihui
Draw imaginary lines up from each earlobe to the top of your head. The point is slightly behind the intersection in a small, shallow depression in the skull. Press gently with your thumb—it should feel responsive, typical for active acupoints.
How to massage Baihui
Use your fingertips to press gently and massage in small, circular motions for 1-2 minutes, breathing deeply and slowly.
2. Neiguan (Inner Forearm)
Neiguan, or “Inner Gate,” on the inner forearm, regulates Qi flow in the chest and upper abdomen. It’s commonly used to calm the heart and relieve stress-related stomach discomfort, as digestive health is strongly connected to mental state in TCM.
How to find Nei Guan
Face your palm up and place three fingers of your opposite hand horizontally across your inner forearm, starting at the wrist crease. Just below your third finger, in the center of the forearm (between two tendons), you’ll find Neiguan.
How to massage Nei Guan
Use your thumb to apply firm, steady pressure, moving in slow, small circles for 1-2 minutes on each arm.
3. Qi Hai (Lower Abdomen)
Qi Hai, or “Sea of Qi,” is located in the lower abdomen, where vital energy (Qi) is produced and stored. It’s particularly tonifying for the Kidneys, considered the body’s powerhouse, making Qi Hai essential for boosting energy and vitality, especially when treating emotional and physical depletion.
How to find Qi Hai
Place two fingers directly below your belly button (navel). The spot below your fingers is Qi Hai.
How to massage Qi Hai
Place two or three fingers below the navel, pressing gently but firmly. Massage in small, circular motions for 1-2 minutes, focusing on relaxed, deep abdominal breathing.
4. Zusanli (Below the Knee)
Zusanli, or “Three Miles of the Foot,” on the lower leg below the knee, is a versatile, strengthening acupoint. It tonifies the Stomach and Spleen, ensuring the body is well-nourished and able to produce steady energy—a foundation for emotional resilience. Zusanli is also known for its immune-boosting effects.
How to find Zusanli
Place four fingers (the width of your hand) below your kneecap on the front of your leg. Then slide your fingers slightly to the outer edge of the shinbone to feel a slight depression—this is Zusanli.
How to massage Zusanli
Apply gentle, circular pressure with your thumb or index finger for about 1–2 minutes on each leg.
5. Sanyinjiao (Inner Lower Leg)
Sanyinjiao, or “Three Yin Intersection,” is where the Spleen, Liver, and Kidney energy pathways meet, making it a key point for tonifying these organs. This acupoint plays a central role in harmonizing energy and promoting smooth qi and blood flow.
How to find Sanyinjiao
Place four fingers above the highest point of the inner ankle bone. Move slightly behind the tibia (shinbone) until you feel a small depression. This is Sanyinjiao.
How to massage Sanyinjiao
Press with your thumb, making small circular movements for 1-2 minutes on each leg. This final step helps balance emotional energy, reduces stress, and provides a calming effect for deep relaxation and relief from emotional fatigue.
General guidelines for self-massage
- The thumb and index finger are best suited for pressure, but you can use any other finger.
- Be gentle and avoid excessive pressure. You should never feel pain, but some tenderness is natural and positive. Gradually increase the pressure over time to allow the muscle tissue to relax. If there is no muscle tissue at the point, simply increase the pressure in the same manner.
- Start slowly and massage in circles initially. You can apply steady pressure and hold until you feel a “good pain,” or use a pattern of holding the pressure for 5 seconds and then releasing it for 1 second.
- Press on each point for about 2-3 minutes. Then perform the sequence on the corresponding point on the other side of the body.
- If your hand gets tired from applying pressure, pause and shake out your hand.
- Deep, slow breaths enhance the effectiveness of acupressure.
- Practice regularly for best results. You can perform this technique 2-3 times per week or daily.
By following this sequence—starting from the head to calm the mind, grounding Qi in the abdomen, and finishing by strengthening the lower body—you can effectively address emotional fatigue in a holistic, balanced way. This routine can be done daily to restore and maintain emotional and physical vitality.