Combat Digital Fatigue with Traditional Chinese Medicine (TCM)
Welcome to “Combat Digital Fatigue with TCM”
In today’s fast-paced, technology-driven world, digital fatigue has become a common challenge, affecting many of us. The constant exposure to screens, long hours of work, and the pressure of staying connected can lead to headaches, eye strain, and tension in the neck and shoulders. But there’s hope — Traditional Chinese Medicine (TCM) offers natural and effective solutions to help combat these symptoms and restore balance to your body and mind.
In this eCourse, you’ll learn simple TCM-based techniques to alleviate digital fatigue. From acupressure to herbal remedies, you’ll discover how to relieve common ailments like headaches, eye strain, and stiff muscles, all while boosting your energy and overall wellbeing. Whether you’re working long hours at a desk or navigating a busy digital life, this eCourse will provide practical self-care tools to help you thrive.
Join us as we explore how TCM can help you manage digital fatigue and rediscover vitality in your daily life.
Reflection Activity: Mapping Your Digital Fatigue
Objective:
To help you reflect on your current digital habits and identify signs of digital fatigue.
Instructions:
Assess Your Digital Fatigue: Take a moment to reflect on your daily use of digital devices. Answer the following questions:
How many hours do you spend in front of a screen each day (work, leisure, social media, etc.)?
What physical symptoms do you experience after prolonged screen use (e.g., headaches, eye strain, stiff neck, fatigue)?
How does your digital screen time affect your mood and energy levels?
Identify Your Triggers: Identify moments in your day when you feel the most fatigued or stressed due to screen use. Write down specific times or activities (e.g., after a long Zoom meeting, checking emails in the evening, etc.).
Traditional Chinese Medicine (TCM) Self-Care Tips for Combating Digital Fatigue
Disclaimer
Whatever is shared in this eCourse is for simple self-care for general maintenance. Please consult your doctor if you are pregnant or have an existing medical condition before practising what is shared in this session.
Traditional Chinese Medicine (TCM) is about BALANCE.
Most people can guess that Traditional Chinese Medicine (TCM) comes from China—but have no idea of its essence or central principle, which is 中庸 (zhong yong), which means BALANCE.
There are various ways to keep our balance. In this eCourse, we will share simple acupressure massage and simple recipes with commonly used herbs.
Understanding Meridians: The Body’s Energy Pathways
Meridians act like a transportation network for qi (vital energy) and blood, ensuring a smooth flow that nourishes the body. Similar to a train system, these pathways connect different parts of the body, integrating our organs and limbs into a balanced whole.
In this image, the train map represents the meridian system, while the red “X” marks indicate blockages. Just as disruptions in a transport network cause delays and inefficiencies, blockages in the meridians can lead to pain, fatigue, and health imbalances.
By maintaining free-flowing meridians through stimulating the acupoints, we can restore harmony and well-being. 
Different Ways to Stimulate Acupoints for Healing
Acupoints can be activated using various Traditional Chinese Medicine (TCM) techniques to promote energy flow, relieve tension, and restore balance. Each method has its unique benefits:
Acupuncture – Fine needles stimulate energy flow and balance the body’s systems.
Acupressure – Gentle pressure on acupoints helps relieve pain and stress.
Cupping – Suction therapy improves circulation and detoxification.
Moxibustion – Heat therapy using mugwort to warm and invigorate qi.
Tapping – Gentle rhythmic tapping to stimulate acupoints and boost energy.
Guasha – Scraping technique releases muscle tension and promotes healing.
By choosing the right method, you can enhance well-being and keep your meridians flowing smoothly!
Reflection Activity: Which method(s) have you tried?
How was your experience?
Frequently Asked Questions: Acupressure & Stimulation
Curious about how to apply acupressure effectively? Here are some common questions answered:
Left or Right Side?
Acupoints exist on both sides of the body. You can stimulate either side, or both, depending on your comfort and the condition you’re addressing.
How Long to Massage?
Typically, 1 to 3 minutes per point is recommended. Listen to your body—some areas may need longer, while others respond quickly.
How Much Pressure?
Apply firm but comfortable pressure—it should feel stimulating but not painful. A slight soreness is normal, but avoid excessive force that causes discomfort.
Consistency is key! Regular practice enhances circulation, reduces tension, and promotes overall well-being.
Preparing for Relief: Acupressure & Herbs for Common Digital Fatigue Symptoms
In the upcoming lessons, we’ll introduce powerful, natural solutions from Traditional Chinese Medicine (TCM) that can help you manage common symptoms of digital fatigue like headaches, eye strain, and stiffness in the neck and shoulders. Through simple acupressure techniques, you’ll learn how to stimulate key points on your body to relieve tension and discomfort. Additionally, we’ll explore specific herbs that can support your body’s recovery, promote relaxation, and rejuvenate your energy.
These TCM practices are easy to incorporate into your daily routine and can provide quick relief, allowing you to stay focused, refreshed, and balanced as you navigate your digital world. Get ready to take control of your wellbeing with these practical tools, tailored to help you feel your best despite the demands of screen time.
Self-Care for HEADACHES – He Gu
He Gu is likely the first acupoint you learn from any Traditional Chinese Medicine (TCM) materials.
It is an easy way to relief headache. Watch the video below on how to locate it. Massage it for 1 to 3 minutes or longer if necessary on both sides.
This point is not suitable for the pregnant.
Self-Care for HEADACHES – Head guasha
If He Gu does not help in relieving your headache, head guasha is likely going to be the solution!
Self-Care for EYE STRAIN – Tai Chong
Are your eyes feeling strained after long hours in front of screens? While there are several acupoints around the eyes that can help, one simple method is rubbing your palms together to generate heat and gently placing them over your eyes. The warmth promotes better circulation and relaxation.
But instead of focusing on the eye area, I’m going to share a key acupressure point on your feet that can also support eye health! Watch the video to learn more.
Self-Care for EYE STRAIN – Wolfberry
Wolfberries are a versatile addition to your diet. You can easily incorporate them into your meals by adding them to vegetable dishes, soups, or enjoying them as a snack. They also make a soothing herbal tea, offering both flavour and health benefits.
Self-Care for EYE STRAIN – Chrysanthemum
Chrysanthemum is a popular herb in Chinese culture, often consumed during hot weather for its refreshing properties. But did you know that it’s also excellent for eye care? Its natural benefits help soothe eye strain and improve overall eye health, making it a perfect addition to your wellness routine.
Self-Care for STIFF NECK & SHOULDERS – Neck & Shoulder Guasha (Feng Chi, Jian Jing)
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Self-Care for STIFF SHOULDERS – Wai Guan, Hou Xi
If you’re wearing thick clothing that makes it hard to reach acupressure points on your shoulders, don’t worry – you can still relieve tension by focusing on acupoints along your arms! Stimulating these points can help reduce stiffness and promote relaxation, offering a practical solution when access to the shoulders is limited.
Self-Care for STIFF SHOULDERS – Tai Xi
There are acupressure points on our feet that can help relieve stiff shoulders! Stimulating these points can improve circulation and reduce tension, offering a natural way to ease discomfort and promote relaxation.
Reflection Activity: Your Digital Wellness Plan
After identifying your digital fatigue patterns, take a step further by creating a personalised digital wellness plan. Reflect on which TCM techniques (acupressure, herbs) resonate with you the most.
Write down three simple actions you can integrate into your daily routine to reduce digital fatigue.
Consider setting reminders or scheduling breaks to practise these techniques. At the end of the week, review your progress and adjust your plan based on what worked best for you.
Small Habits, Big Impact
Remember, small healthy habits can make a big difference in your overall well-being. By incorporating simple practices like acupressure, herbal remedies, and mindful self-care into your daily routine, you can help alleviate digital fatigue and support your long-term health. It’s the consistent, mindful actions that truly add up, helping you feel better, more balanced, and more energized every day.
What's next?
Age without Pain with O.U.C.H. Framework
O: Observe Your Body Signals – Recognise signs of imbalance through self-awareness. (CHECKLIST)
U: Understand Your Needs – Learn your body constitution and care requirements. (QUIZ)
C: Create Your Personalised Routine – Incorporate suitable TCM practices for your body constitution into your daily life.
H: Help Others Through Shared Wellness – Empower friends, family, and your community by sharing your journey and tips.
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