Indulging in the quiet luxury of massage can transform the mind and heal the soul, washing away stress and anxiety from the outside world. A gentle massage is a compassionate way to handle the body’s natural response to these stressors, promoting a state of meditation and allowing us to disconnect from the outside noise. The flowing rhythmic strokes of a massage creates a sense of calm, relaxing the body and mind. With each stroke the stressors of daily life melt away, and we become more connected, balanced and centred. As the stress and anxiety dissipates, our heart rate lowers, muscles relax and we feel an enhanced sense of peace. Sleep even comes easier. Designed to reduce stress and anxiety, Swedish massage and deep tissue massage promotes relaxation and tension release. For the sanctuary and soothing that only massage can offer, discover the best massages to relieve stress and anxiety, the benefits of massage therapy, and additional ways to limit stress and reduce anxiety so you can live life to your fullest potential.
Stress and Anxiety Symptoms
Stress and anxiety can cause feelings of tension and body aches so it is important to slow the nervous system and quieten the mind. Finding calmness and clarity can ease these symptoms and restore a sense of wellbeing. When we find ourselves racing around not thinking about how we are responding until these symptoms start to appear. The symptoms of stress and anxiety can manifest in various physical and emotional ways that affect the quality of everyday life. You might experience increased heart rate, sweating or muscle tension. Perhaps you are experiencing excessive worry, irritability or difficulty concentrating. We look at the physical and emotional manifestations of stress and anxiety here:
Physical symptoms
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Increased heart rate: When feeling anxious or stressed, the body’s fight or flight response is triggered which can lead to a faster heart rate and palpitations.
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Respiratory issues: Sometimes stress and anxiety can cause respiratory issues like difficulty breathing. The anxious feelings can be so overwhelming it leads to rapid or shallow breathing, chest tightness or a feeling of suffocation.
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Trembling and shaking: Shaking is the body’s natural reaction to perceived threat. It is common when experiencing high levels of anxiety or stress to manifest in physical shaking or trembling.
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Gastrointestinal problems: Stress and anxiety can affect the digestive system causing gastrointestinal issues like diarrhoea, vomiting, or stomach cramps.
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Sleep issues: Stress and anxiety can be the catalyst for sleep problems. Issues include difficulty falling asleep, staying asleep or restlessness.
- Headaches: A common physical symptom of stress and anxiety is headaches like tension headaches or migraines.
Emotional symptoms
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Restlessness and irritability: Stress and anxiety can manifest in feeling irritable and restless. The heightened state of being on edge all the time leads to frustration and moodiness.
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Difficulty concentrating: Anxiety and stress can make it difficult to concentrate. It can impair cognitive functions like attention span, memory and decision making.
- Panic attacks: Excessive anxiety or stress can lead to panic attacks which are a sudden feeling of panic or discomfort. They can manifest in physical symptoms like dizziness, sweaty palms and difficulty focusing.
Benefits of Massage Therapy on Stress and Anxiety
Massage therapy is a calming experience that provides intrinsic peace, easing tension and promoting relaxation. This mystical practice to escape the daily stress can be traced back thousands of years, having its roots within the ancient civilizations like Egypt, China and India around 2700 BC. Massages were used for healing and relaxation as far back as the days of the pharaohs. The Greeks embraced massage in medical and athletic practices with the word massage from the Greek ‘masso’ which means ‘to knead’. The holistic experience of massage continues to this day with tailored massages involving multiple senses like touch and smell to create a calming and relaxing experience. It can help alleviate feelings of stress and anxiety and improve your quality of life. In addition to feeling great, the experience of a slow, relaxing massage is ideal therapy for stress and anxiety, with a range of associated benefits:
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Reducing cortisol: Cortosil is the hormone in the body that is produced as a stress response. High cortisol levels lead to increased feelings of stress and anxiety. Massage therapy reduces cortisol levels by triggering the release of the hormone, serotonin, that reduces stress.
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Promoting relaxation: Massage promotes relaxation by activating the parasympathetic system (a network of nerves that relaxes the body), and releasing endorphins which are natural mood boosters.
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Reducing muscle tension: Massage therapy loosens the muscles which reduces knots and muscle tension.
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Lowering heart rate and blood pressure: The nervous system is calmed by massage which in turn may lower the heart rate and blood pressure.
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Improving sleep quality: Massage therapy can improve sleep quality by increasing the levels of melatonin and serotonin which are crucial for sleep. It also promotes relaxation and pain relief which can help with sleeping issues.
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Increasing body awareness: Massage therapy can increase body awareness by drawing attention to sensation in the body. The experience of focused touch and manipulation of muscles may help individuals become more in tune with their body and tension patterns.
Best Massage Techniques to Relieve Stress and Anxiety
Experience the transformative effect massage can have to to restore and rebalance your body and mind. Feel the stress melt out of your body as a sense of calm washes over you with massage techniques designed for each individual to create a sense of relaxation, and reduce anxious and stressful symptoms. These deeply restorative massages will uplift your spirit, calm your mind and restore balance to your body. From deep tissue massage that targets specific areas to the delightful and indulgent aromatherapy or Swedish massage, each session of hands-on healing will wash the worries of the world away and reintroduce you to the freedom of your body and mind at peace.
Deep Tissue Massage
Deep tissue massage is a therapeutic massage technique that uses slow, deep strokes and pressure to release muscle tension. It promotes relaxation by releasing the two hormones related to stress - oxytocin and serotonin, and realigns the deeper layers of muscles and connective tissue.
Reflexology
Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands and ears. The philosophy behind reflexology massage is that the hands, feet and ears are connected to organs in the body. Traditional Chinese reflexology relies on the ancient belief in qi (pronounced chee) or vital energy. The Chinese belief is that this qi or energy flows through the body and when stressed, the body blocks qi. Reflexology is the massage of pressure points to release this energy and provide stress relief.
Lymphatic Massage
Lymphatic massage is a technique that uses light, slow and rhythmic massage strokes to encourage the flow of lymphatic fluid. Unlike traditional massage techniques, it does not target muscles or apply heavy pressure. It instead concentrates on the lymph nodes which are vital for filtering waste and toxins. The gentle movements of a lymphatic massage may induce a sense of relaxation and ease anxiety.
Swedish Massage
Swedish massage is often recommended for stress and anxiety relief as it utilises the techniques of gliding strokes, friction and kneading on deep muscle tissue. The goal of Swedish massage is to promote relaxation, reduce muscle tension and enhance overfall wellbeing.
Aromatherapy Massage
Armotharpay massage is the combination of traditional massage with manipulation of the muscles though kneading and gliding and the addition of essential oils. The aromatherapy oils are used either as aromas in the massage room or added into the massage oil. It leverages the power of essential oils with the benefits of massage techniques. The aromatic oils are calming and invigorating and encourage relaxation.
Shiatsu Massage
Shiatsu means “finger pressure” which is the technique the Japanese massage uses. This gentle massage therapy does not apply great pressure to the muscles or tissue but involves small movements to connect with the parts of the body where qi is active. A shiatsu massage involves subtle techniques like tapping, stressing, working joints or kneading parts of the body. It is performed through loose clothing and does not use oils. As with the Chinese based reflexology massage, shiatsu is designed to promote relaxation and reduce stress.
Tailored Massage
Tailored massages pinpoint the exact sources of tension to create a bespoke remedial treatment based around your body, offering the best possible outcome every single time. This custom designed massage promotes relaxation and is designed for individual outcomes and levels of comfort.
Pregnancy Massage
Pregnancy massage is all about stress release and relaxation to relieve the uncomfortable feelings associated with pregnancy. During pregnancy the body grows, bones move and muscles stretch. A pregnancy massage takes place either on your side or using a pregnancy pillow and targets the body’s points of tension. Pregnancy massage is used to relieve stress and anxiety associated with the bodily changes associated with pregnancy.
Scalp Massage
Excellent for relieving tension and stress, a scalp massage focuses on the head, neck and shoulders. It is designed to stimulate the small muscles in this area which in turn sends signals to the brain. The benefits of scalp massage range from tension release and relaxation to increased brain function. HINU Scalp Massage is a deeply nourishing practice that integrates traditional scalp massage with gentle rhythmic techniques.
Other Ways to Combat Stress and Anxiety
Stress and anxiety is a normal part of everyday life, but it is vital to be compassionate with yourself and take time to relax when you need to. Massage is a wonderful way to calm the senses and bring us back to our centre. Soaking in a warm magnesium bath is another method for taking time to relax and restore the nervous system. For those struggling with stress and anxiety, here are some tips on other ways to cope so you can get back to living a wonderful life you deserve.
Practice deep breathing. When feeling stressed or anxious, taking slow deep breaths can activate the parasympathetic nervous system and promote relaxation.
Exercise. By regularly exercising you can reduce stress and anxiety. Moving your body releases endorphins which are natural mood boosters and help alleviate anxious feelings.
Progressive muscle relaxation. This technique involves systematically tensing and releasing muscles in the body. The concentration it takes to perform this function combined with the awareness of body feelings helps to relieve tension and promote relaxation.
Meditate or practice mindfulness. Mindfulness and meditation can be a powerful tool for relieving stress and anxiety. Both operate on the principle of encouraging present-moment awareness and non-judgemental observation of thoughts and feelings. The practice involves focusing on breath and bodily sensations which reduces stressful thoughts and encourages relaxation.
Magnesium Bathing: Soaking in a magnesium bath helps reduce stress by calming the nervous system and may also lower cortisol, the stress hormone. Warm, magnesium-rich water has properties to alleviate anxiety, promote calm, and improve overall mood
In today’s modern world it is imperative to prioritise self care by reducing stress and anxiety. Massage is a wonderful way to look after ourselves as it promotes relaxation, reduces muscle tension, and even releases hormones that boost mood and feelings of well-being. It not only feels great, but addresses both the physical and emotional symptoms of stress and anxiety by lowering blood pressure and heart rate and reducing cortisol levels. Discover a more restored, more present, clearer version of yourself with a massage experience at About Time.