Can A Massage Help With Anxiety​?

Introduction: How Massage Therapy Can Alleviate Anxiety

In today's fast-paced world, anxiety has become a common struggle for many. With increasing awareness about mental health, individuals are exploring various avenues for relief. Massage therapy has emerged as a potential ally in this battle against anxiety. While the relationship between massage and anxiety is complex, research suggests that it may provide significant benefits for those seeking to manage their symptoms.

Understanding Massage and Anxiety by Definition

Massage is a therapeutic practice involving manipulating soft tissues in the body, primarily muscles, tendons, and ligaments. It aims to promote relaxation, alleviate pain, and improve overall well-being. Massage can influence the body's stress response by enhancing blood circulation and reducing muscle tension, potentially leading to reduced anxiety levels.

Anxiety disorders are a group of mental health conditions marked by excessive fear or worry that is disproportionate to the actual threat posed. These disorders can manifest in various forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. They often lead to significant distress and impairment in social, occupational, or other important areas of functioning.

Can Massages Help in Improving Anxiety?

Yes, massages can help improve anxiety for many individuals. While results may vary based on personal experiences and specific conditions, many people report feeling calmer and more centred after a massage session. 

Research Findings on How Do Massages Help in Improving Anxiety?

Numerous studies have explored the effectiveness of massage therapy in alleviating anxiety symptoms. Here are some key findings:

Cortisol Reduction: Research indicates that massage can significantly lower cortisol levels, the hormone associated with stress, by up to 30% after a session. This biochemical change helps individuals feel more relaxed and less anxious.

Activation of the Parasympathetic Nervous System: Massage stimulates the parasympathetic nervous system, promoting relaxation and reducing heart rate and blood pressure. This physiological response is crucial for individuals who often find themselves in a hyper-alert state due to anxiety.

Improvement in Generalized Anxiety Disorder (GAD): A study (2020) found that participants receiving Swedish massage therapy showed greater improvement in anxiety symptoms compared to those receiving light touch therapy. The results suggested that even a limited course of massage could be an effective treatment alternative for GAD.

What’s the Success Rate of Massages in Improving Anxiety?

The effectiveness of massage therapy in reducing anxiety has been supported by various studies:

Studies Suggesting Positive Effects: A randomized controlled trial (2010) indicated that therapeutic massage significantly reduced anxiety symptoms among participants with GAD. Another study (2024) highlighted that patients undergoing massage therapy reported lower levels of anxiety compared to those receiving other forms of relaxation treatment.

Studies Suggesting Limited Impact: Some research indicates that while massage can provide temporary relief from anxiety symptoms, it may not be superior to other relaxation techniques like mindfulness or light touch therapies.

Symptoms of Anxiety to check. This will help you understand when to seek help:

Symptoms of anxiety can vary widely among individuals and may include both psychological and physical manifestations:

Psychological Symptoms:

•⁠  ⁠Excessive Worry: Persistent concerns about everyday issues.

•⁠  ⁠Restlessness: Feeling on edge or unable to relax.

•⁠  ⁠Difficulty Concentrating: Trouble focusing on tasks or making decisions.

•⁠  ⁠Irritability: Increased sensitivity or frustration.

•⁠  ⁠Sleep Disturbances: Difficulty falling asleep or staying asleep.

Physical Symptoms:

•⁠  ⁠Panic Attacks: Sudden episodes of intense fear that may include heart palpitations, shortness of breath, sweating, trembling, or feelings of impending doom.

•⁠  ⁠Muscle Tension: Chronic tightness in muscles leading to discomfort.

•⁠  ⁠Gastrointestinal Issues: Nausea or stomachaches.

•⁠  ⁠Hyperventilation: Rapid breathing that may lead to dizziness or light-headedness.

•⁠  ⁠Cold or Sweaty Extremities: Numbness or tingling sensations in hands or feet.

These symptoms can be debilitating and often lead individuals to avoid situations that trigger their anxiety. If untreated, anxiety disorders can significantly impact quality of life and overall well-being.

If you’re considering massage therapy as a way to manage your anxiety, consult your healthcare provider for personalised guidance. Additionally, explore Mave Health's programs designed to support mental well-being through holistic approaches.

Do Read More About Anxiety

1. How to Help Someone with Anxiety: A Guide for Supportive Friends and Family
2. Reduce Anxiety immediately with other 12 Effective ways along with 333 Rule
3. How to Treat Anxiety Without Medication?
4. How Do Psychiatrists Treat Anxiety Disorders?
5. 5-4-3-2-1 Grounding Technique Exercise
6. tDCS Device For Anxiety
7. Foods to Fight Anxiety

Conclusion

In summary, while the relationship between massage and anxiety is nuanced, evidence suggests that massage therapy can be an effective tool for alleviating anxiety symptoms. As with any treatment, it's essential to consult with healthcare professionals to determine the best approach tailored to your needs. Embrace the journey towards mental wellness by considering all available options, including the calming benefits of massage therapy.

References

1. Bandealy, S. S., Sheth, N. C., Matuella, S. K., Chaikind, J. R., Oliva, I. A., Philip, S. R., Jones, P. M., & Hoge, E. A. (2021). Mind-Body Interventions for Anxiety Disorders: A Review of the Evidence Base for Mental Health Practitioners. FOCUS the Journal of Lifelong Learning in Psychiatry, 19(2), 173–183. https://doi.org/10.1176/appi.focus.20200042
2. Diego, M. A., & Field, T. (2009). Moderate Pressure Massage Elicits a Parasympathetic Nervous System Response. International Journal of Neuroscience, 119(5), 630–638. https://doi.org/10.1080/00207450802329605
3. Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). CORTISOL DECREASES AND SEROTONIN AND DOPAMINE INCREASE FOLLOWING MASSAGE THERAPY. International Journal of Neuroscience, 115(10), 1397–1413. https://doi.org/10.1080/00207450590956459
4. Rapaport, M. H., Schettler, P. J., Larson, E. R., Dunlop, B. W., Rakofsky, J. J., & Kinkead, B. (2020). Six versus twelve weeks of Swedish massage therapy for generalized anxiety disorder: Preliminary findings. Complementary Therapies in Medicine, 56, 102593. https://doi.org/10.1016/j.ctim.2020.102593
5. Sherman, K. J., Ludman, E. J., Cook, A. J., Hawkes, R. J., Roy-Byrne, P. P., Bentley, S., Brooks, M. Z., & Cherkin, D. C. (2010). Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial. Depression and Anxiety, 27(5), 441–450. https://doi.org/10.1002/da.20671
6. Simon, A., Nizard, J., Chevalier, P., Gouill, S. L., Rulleau, T., Planche, L., & Evin, A. (2024). Impact of the practice of touch-massage® by a nurse on the anxiety of patients with hematological disorders hospitalized in a sterile environment, a randomized, controlled study. BMC Complementary Medicine and Therapies, 24(1). https://doi.org/10.1186/s12906-023-04302-3
7. Warner, E. (2023, September 20). The Impact of Massage Therapy on Mental Health. The Professional Massage Academy. https://theprofessionalmassageacademy.com/2023/08/20/the-impact-of-massage-therapy-on-mental-health/
8. Image Designed by Freepik