MSK Integrative Medicine Newsletter

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Integrative Medicine Newsletter: Spring 2020
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How to Manage Anxiety and Stress During COVID‑19:

MSK Integrative Medicine is here to support you in the weeks ahead.

Welcome to the spring issue of the Integrative Medicine Service newsletter. These are unprecedented times for us all. As we navigate this public health crisis together, it is natural to feel a loss of control that increases stress and anxiety. Rest assured that we are here for you.
By using self‑care tools like meditation, exercise, music therapy, and tai chi you can regain a sense of control, and feel calm and grounded. In this issue, we discuss these self-care options and invite you to access our active (and growing) slate of online resources to decrease stress and worry and increase coping and calm. We also invite you to learn about ashwagandha, an herb used for stress and anxiety, in the About Herbs feature.
Stay connected with our Integrative Medicine community in the challenging days and weeks ahead. On social media, we’re gathering online meditations, which you can find by following us at @MSK_Integrative on Twitter and #CalmCOVID19. Together, we can build resilience within ourselves and with each other.
Be well,

Jun Mao, MD, MSCE
Chief, Integrative Medicine Service

Schedule a Virtual Visit

Get on‑demand stress management and self‑care tips from our team of experts.

MSK Mind‑Body Online Programming

During the COVID‑19 outbreak, use these audio and video recordings from our integrative medicine specialists to help you remain active and manage stress while practicing social distancing.

FITNESS
“Our bodies are designed to move. The benefits of exercise will empower you. Our spirit and strength will get us through this – exercise is medicine.”
-Donna Wilson, Clinical Fitness Specialist
By staying physically active, we can reduce anxiety and stress with energy and enthusiasm, and maintain physical confidence, muscular strength, joint and functional ability, and strong bones. Designed by our clinical fitness specialists, these six videos teach basic aerobics, strength training, core work, and gentle stretches.

MEDITATION
“In this time of uncertainty, fear, and stress, we need accessible and practical ways to steady our minds and our hearts. Mindfulness meditation is like an anchor keeping a boat from drifting too far when we get carried away by preoccupation and worry.”
-Beth Sandweiss, Mind‑Body Therapist
Meditation involves staying in the present moment, without dwelling in the past or future, and accepting your feelings and emotions as valid. Visit MSK’s Meditation Station to practice the Loving Kindness Meditation and many more to soothe your mind and heart.

TAI CHI
“Practicing tai chi takes you out of your mind and puts your attention firmly into your body. The movements encourage feelings of peace and stability, something we all need right now.”
-Robin Hardbattle, Mind‑Body Therapist
Tai chi is a gentle form of exercise that can be done at home to increase balance, steady breathing, and improve cognitive function. In this online video series, follow MSK martial arts instructor Robin Hardbattle through a four‑part classical tai chi exercise sequence.

MUSIC THERAPY
“Music therapy brings people with cancer and caregivers together to share emotions and memories, and can help tune out the internal noise so they can focus on the present moment.”
-Holly Mentzer, Music Therapist
Music therapy helps people connect with their physical, emotional, cognitive, and social needs. It can help reduce anxiety, and promote a good night’s sleep. Visit our video library and relax your mind and body with Calm Anxiety and get ready for sleep with Restful Night Ahead.

About Herbs Feature: Ashwaghandha

Ashwagandha is a shrub commonly found in the dry regions of South and Central Asia and Africa. It is widely used in Ayurvedic formulations to reduce stress, fatigue, and pain. It is also used to treat skin diseases, diabetes, gastrointestinal problems, arthritis, male sexual dysfunction, and epilepsy.
Data from small clinical studies suggest that ashwagandha extracts may lower anxiety and stress; alleviate knee joint pain; improve sleep in people with insomnia; and enhance cognitive function in people with bipolar disorder.

Learn More