Here's why a massage may help you quiet your anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling anxious? You may want to consider getting a massage. Explore the physical and emotional benefits of massage therapy and how it may help you feel more calm.
Anxiety can really feel like an unwanted (and in-your-face) houseguest. It keeps you up at night, makes your body tense, and just generally gives you a nervous buzz that isn’t fun.
When this guest visits us, it’s natural to want to get them out the door as quickly as possible. Luckily, there are plenty of tools you can try to quiet the anxiety, and one that you might not expect is a massage. Sure, we know massages can relax our muscles, but they can also turn down the volume on our anxiety.
Take a moment to imagine your receiving a soothing massage on a soft, comfy table. Linger there for a beat. Feeling any calmer? Let’s explore what you need to know about this surprisingly helpful balm for anxiety.
Is massage an effective tool to curb anxiety?
When you’re anxious, your body goes into high alert. Your heart rate speeds up, your mind races, and your muscles tighten. But when you get a massage, you trigger your body’s relaxation response, interrupting that cycle. A massage can help lower your body’s level of stress hormones, like cortisol and help to balance out serotonin and dopamine, two neurotransmitters that can help you feel calm and happy.
This chemical shift can make you feel more at ease, and according to some studies, reduce your stress. But that doesn’t mean it’s a cure for severe anxiety.
Usually, massages work best to help make you feel less anxious when they’re used in tandem with other forms of self-care like therapy, exercise, and medication.
6 physical and emotional benefits of massage
Anxiety can be all-encompassing, making your body feel tense, restless, and tired. Fortunately, massages can help you tackle some of these physical symptoms and support your mental health and wellbeing at the same time.
Here are six ways massage can lower your anxiety:
1. Reduces muscle tension: Anxiety can cause your muscles to tighten up, especially in your shoulders, neck, and back. Massage can gently work out those knots, helping to release your built-up tension. Then, your body sends signals to your brain that it’s okay to finally unwind.
2. Lowers heart rate and blood pressure: When you get anxious, your heart tends to race, and your blood pressure can rise. But massage naturally slows your heart rate and lowers blood pressure by encouraging your body to relax.
3. Boosts mood-enhancing hormones: Massage can help to balance out serotonin and dopamine, two chemicals in the brain that help with our happiness and calmness. Studies show that when these two chemicals are in balance, it can help you feel more content post-massage, as well as less depressed, anxious, and overwhelmed.
4. Improves sleep quality: Many people with anxiety also have sleep issues. But massage can make it easier for your body to fall into a restful state as it may help lower your stress hormones, like cortisol. Also, many people report that they sleep more deeply and wake up feeling more refreshed after a massage.
5. Increases body awareness: Anxiety can make you feel disconnected from your body, like you’re stuck in your head. But massages often bring your attention back to your physical sensations. This can help you feel more present, which can help reduce anxiety.
6. Enhances overall relaxation: Sometimes, the simple act of stepping away from your daily life for a massage can do wonders. When you put yourself in a calm environment with soothing music and focus on your self-care, you create the perfect setting to help let go of stress and just relax.
How to reduce anxiety naturally: 5 other ways to find calm
If you had the time and money to get a massage every day, you probably would. Sadly though, that’s not really an option for most of us. Luckily, there are ways to get some of the same benefits of massage and manage your anxiety without actually having to spend a dime.
Here are five simple anxiety-relieving techniques you can try at home. Remember that there’s no one perfect solution. Try to explore these tools to find one, or a combination of some, that help you feel a bit more at peace.
1. Practice deep breathing
When anxiety strikes, your breathing can become shallow and fast, which can make you feel even more tense. Deep breathing can help slow things down and tell your nervous system to relax. Plus, it can be done anywhere — like at your desk, in your bed, or even waiting in line.
A simple technique you can try is box breathing. With this method, you inhale for four counts, hold for four counts, exhale for four counts, and then hold again for four counts. Then you repeat for a few minutes. (Here are seven tips to help you master the box breathing technique.)
💙 Take three minutes to help calm your mind by listening to Jay Shetty’s Reset with the Breath meditation.
2. Move your body regularly
Exercising can be one of the best ways to fight off anxiety. When you work out, your body releases feel good chemicals that help to reduce your stress.
Find something that gets you excited so it feels less like a chore, and try to do it for 20-30 minutes a few times a week. A breezy walk around the block, a short dance-it-out moment in your living room, or even a light yoga session can make a noticeable difference. (And if you’re looking for some yoga stretches, here are five stress-relieving poses you can try.)
3. Try progressive muscle relaxation
Progressive muscle relaxation (PMR) is where you slowly move up or down your body tensing each muscle group, holding it for a few seconds, and then gradually releasing that muscle group before moving onto the next.
PMR can help you to become more aware of your physical tension and teaches your body to relax. It can also help to calm your racing thoughts. If you’re having a tough time falling asleep, try adding this technique to your nightly wind down routine. Here are eight steps to practicing PMR.
4. Meditate or practice mindfulness
When you feel anxious, mindfulness and meditation can be great tools to help calm you down. These practices can help you be more present by helping you to focus on your breath, the sounds around you, and the sensations in your body.
If trying mindfulness for the first time feels a bit intimidating, just remember that you can start slow. You don’t need to meditate for hours to feel the benefits. Even five minutes of quiet, focused breathing can help you feel more grounded.
💙 With the Mindfulness for Beginners series, you can take 10 minutes (or less) a day to build your practice with Jeff Warren.
5. Connect with others
Anxiety can feel incredibly lonely and isolating. So when anxiety comes knocking, consider talking to someone to help lift some of that weight. Reach out to a friend, family member, or even an anxiety support group. Sometimes, just voicing your thoughts to another person can make you feel less alone (and less anxious). And if you’re feeling lonely right now, here are seven tips to help you overcome it.
If in-person connections aren’t possible, turn to technology. Try calling a loved one, sending a text or setting up an online meet up. Even if you can’t share the same physical location, these moments of connection through a phone or computer can still make a difference.
Massage for anxiety FAQs
Does massage relieve stress and anxiety?
Regular massages can significantly help relax your body over time. While it’s not a cure-all, it can be a very helpful tool to add into your self-care routine. Even just one massage can help relieve your stress and anxiety. This temporary peace can help reset your nervous system and make it easier for you to manage anxiety as you go about your day.
Usually when you’re feeling anxious, your body responds by tensing up. This can make everything feel worse. But a massage can relax those tight muscles and encourage your body to switch from a state of stress to one of calm.
Also it’s important to note that massages can help to lower your stress hormone levels, like cortisol, and help to balance serotonin and dopamine, two critical chemicals in helping you feel happier and more relaxed.
Can massage therapy help with anxiety disorders?
Massage therapy can’t replace professional treatment for anxiety disorders, but it can be a complementary tool.
If you’re dealing with severe anxiety or an anxiety disorder, getting into therapy, medication, and changing up your lifestyle might be a better way to manage your symptoms. But massage can definitely help when used in tandem with these other techniques by offering a physical and emotional break from the constant cycle of stress and worry.
Research has also shown that regular massages can help reduce the intensity and frequency of anxiety in a person. This can be especially helpful during particularly stressful times or when life gets overwhelming.
Also, massages can improve your sleep, reduce your muscle pain, and promote relaxation. These can be great benefits if you’re currently trying to manage chronic anxiety.
Are there specific types of massage that work best for anxiety relief?
Certain massage types can be very helpful and effective at relieving anxiety. Here are four of the most popular:
Swedish massage: This type uses gentle, flowing strokes that promote relaxation. This is usually recommended for first-timers or for those looking for a more calming experience.
Deep tissue massage: This type is especially helpful if you’re dealing with muscle tension caused by stress. As a heads up, this style can be a little (or a lot) more intense.
Aromatherapy massage: This style combines traditional massage with essential oils like lavender or chamomile. These oils might be able to help reduce anxiety on their own, so combining them with massage can help to enhance the overall effect.
Reflexology and acupressure: This style focuses on specific pressure points, which can promote relaxation and help ease your anxious feelings.
If you’re unsure which type to choose, explain your goals to the massage therapist and ask for their guidance. They can help recommend the best approach based on your needs and comfort level.
How often should one get a massage to see benefits for anxiety?
There’s no hard and fast rule for how often you should get a massage. Some people find that one massage a month is enough to help them manage their stress and feel more balanced. Others benefit from getting a massage every week.
It really just depends on your personal needs, your schedule, and your budget.
You might also try asking yourself what you’re hoping to accomplish with your massages. A single massage can offer you immediate relief, but regular appointments tend to have a longer-lasting effect on your anxiety levels.
What other practices can I do to quiet my anxiety if I can’t get a massage?
Because getting a massage can be time-consuming and expensive, it’s not always feasible to rely on them to help manage our anxiety. Thankfully, there are other things you can do to help ease those symptoms:
Deep breathing exercises: Taking just a few minutes to slowly and intentionally breathe can help make a noticeable difference in your anxiety. It can also help to calm your nervous system. (Here are 10 types of breathing exercises you can try.)
Progressive muscle relaxation (PMR): Tensing and relaxing different muscle groups in your body, can help to physically release tension and ease your mind.
Exercise: Moving your body can release feel good chemicals that can naturally help to lift your mood. Try walking around the block, gently stretching, or doing some light yoga if a workout class isn’t your style.
Meditation and mindfulness: Practicing meditation and mindfulness can help to ground you in the present moment. This can make it easier for you to step away from your anxious thoughts.
Being social:Chatting with a friend or spending time with a loved one can give you emotional support and also a much-needed fresh perspective.
Calm your mind. Change your life.
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