Best Massage for Stress and Anxiety: Simple Techniques

We are excited to share the best massage options for stress and anxiety, from therapists to DIY.

Stress is an inevitable part of today’s fast-paced life. While there are tons of different solutions to relieve feelings of anxiety and tension, massage therapy is one of the most effective remedies. But what is it, and what techniques are commonly used? Continue scrolling to find out.

What is Massage Therapy?

Massage therapy is a hands-on technique that uses pressure and movement to relax your muscles and ease tension.

When you’re stressed, your body tends to hold onto that tightness, but massage can help release it—leaving you feeling calmer (and more centered). It’s not just about pampering; it’s a natural way to unwind and recharge.

Best Massage for Stress and Anxiety

As a couple who openly discuss our mental wellness, we know the importance of different massage techniques. If there is one thing that can reduce stress, it is a massage. Knowing the right massage for you will be the key to promoting relaxation.

Please know we are not massage therapists. We will share various messages to promote relaxation and reduce stress and anxiety.

Some of these should be performed by a massage therapist, but others can be done using a DIY massage experience.

Swedish Massage

Known for its gentle and soothing nature, Swedish massage is perfect for those new to massage therapy. This full-body massage uses long strokes, tapping, and kneading techniques to improve circulation, release muscle tension and encourage relaxation.

The therapist typically uses lotion or oil to allow gliding and smooth movements and adjust the pressure to your preference.

Benefits:

• Reduces muscle tension
• Improves blood circulation
• Promotes mental relaxation

Deep Tissue Massage

It is a powerful tool for chronic muscle tension or pain patients. It is based on slow strokes and deep pressure to release knotted muscles and break up adhesions (bands of painful tissue) that can restrict movement and cause discomfort.

The therapist will use their fingers, elbows, and sometimes even their forearms to apply pressure.

Benefits:

• Promotes relaxation
• Reduces stress hormones
• Improves flexibility

Shiatsu Massage

A form of deep tissue massage, Shiatsu uses acupuncture points to balance energy and help promote the body’s ability to heal itself. 

The therapist will use points on your body to help reduce stress and anxiety, allowing you to feel absolutely relaxed and energized.

Benefits:

• Lowers stress
• Improve circulation
• Can reduce pain in some areas

Aromatherapy massage

It combines touch’s healing power and essential oils’ therapeutic properties. The therapist blends oils based on the client’s needs and preferences. The mixture is then applied to the skin, after which the therapist uses soft movements of Swedish massage or a more intense deep tissue work.

Benefits:

• Reduces anxiety
• Improves mood
• Alleviates tension

Hot Stone Massage

A unique massage technique that utilizes heated stones to melt away stress. During the massage, the therapist heats stones (typically basalt) to a comfortable temperature and places them over particular points of the body to relax the muscles.

The therapist may also use the stones as an extension of the hands, applying pressure and gliding strokes to release tension and stress.

Benefits:

• Lowers stress
• Improves muscle pain
• Boosts blood flow

Thai Massage

Thai massage combines a full-body massage with yoga-like positions, acupressure, and Ayurvedic practices. We were introduced to this a couple of years ago. We have found that it is not provided near us, so we take advantage of a Thai massage when we travel. 

Benefits:

• Can promote flexibility over time
• Boosts blood flow
• Lowers stress and anxiety by decreasing tension

Self-Massage For Stress Relief

Don’t have the time to visit a professional massage therapist? Here are some quick DIY techniques you can try at home. You can implement these into a DIY Wellness Weekend or a Home Spa Day. 

Shoulder Self Massage

Knead the top of your left shoulder for a few minutes. Proceed with circular motions to rub the surrounding area, especially the sore points. Repeat the technique on the right shoulder and continue the process for 10-15 minutes, or until you feel the stress has started to melt away.

We have also found that using our foam roller helps with those hard-to-reach areas during a DIY solo massage.

Head Massage

This is a technique for times when stress shows up as a headache that feels like pressure behind the eyes or a squeeze around the head.

Gently glide your hands across your head, from the hairline to the nape of your neck. Then, use your fingertips to massage upwards (beginning from the ears) along both sides of your head. Repeat the steps until you feel fully relaxed.

A self-scalp massage is also helpful for reducing tension immediately. This wooden scalp massager is a fantastic tool.

At-Home Neck Massage

Your neck is the first place you feel tension. To relieve stress build-up in the neck:

• Using your knuckles, glide from beneath the left ear to the top of your shoulder. Apply light-to-medium pressure. To deepen the feeling of relaxation, tilt your head in the opposite direction as you knead away the tension.
• Shift your knuckles a bit further behind the ear and repeat.
• Do the same on the other side.
• Once finished, massage the back of your neck in circular motions with your thumbs.

Practice Self-Care with Massage for Reducing Stress and Anxiety

Whether you go to a massage therapist for a full-body massage or implement some techniques to do it yourself, try one or more of these within your self-care routine. Massage is holistic and allows the body to do its thing, with the help of some stimulation and pressure, to reduce stress and anxiety.

Know Before You Go

• Be sure to hydrate before and after a massage. The working of muscles and tissues helps fluids flow. You may even find that after a massage, you need to urinate immediately. A massage therapist can usually tell if you are hydrated by your pressure points.
• Do your research. Be sure you are going to a reputable, licensed therapist. Like a talk therapist, you may find that the one you go to the first time isn’t for you. 
• Communication is important. We have found many different definitions of “deep pressure.” When the massage begins, let the therapist know if the pressure is ideal for you. While pressure is sometimes good, you shouldn’t be in pain.

FAQs | Frequently Asked Questions