Have you ever felt like everyday situations can trigger a full-blown stress attack on your body and mind? Hands on your hips, heart pounding, mind racing can suddenly happen at work, in the car, or at home. You may be familiar with the struggle of constant worry swirling in your mind, leaving you exhausted with tight muscles and restless nights. Anxiety can feel like a real drag and long-term it may take a serious toll on your well-being.
Anxiety disorders are a growing concern in Canada. Millions of people grapple with mood or anxiety disorders, and a recent study by Statistics Canada revealed a concerning trend: diagnoses of Generalized Anxiety Disorder in people over 15 doubled between 2012 and 2022. This rise underscores the importance of exploring effective anxiety management strategies.
The Unmet Need for Anxiety Management and Relief Therapies
Characterized by excessive worry and fear, anxiety can wreak havoc on our daily lives that manifests not just in emotional distress, but also in headaches, physical tension, and sleep disturbances.
According to Statistics Canada’s 2023 study “Mental disorders and access to mental health care:”
“Unmet needs for counselling or psychotherapy were higher than unmet needs for medication or information about mental health.”
While anxiety counselling is a powerful tool to manage anxiety symptoms and develop healthy coping mechanisms, it’s worth exploring holistic approaches to anxiety relief. The complementary benefits of holistic and integrative anxiety therapy approaches are even stronger when combined.
This article will explore how massage therapy and counselling can be synergistic allies in your anxiety counselling treatment plan in order to promote relaxation and reduce stress—towards a calmer, more balanced you.
Understanding the Mind-Body Wellness & Connection
Anxiety can have different underlying causes and somewhat seemingly unexplained triggers. This condition often gets framed as a mental health issue. It most certainly is. However, its impact goes far beyond our thoughts and emotions. The constant state of fight-or-flight triggered by anxiety can take a big toll on our bodies. A cascade of physiological changes may appear, including:
- Increased heart rate and respiration: This prepares the body for action, but can also lead to feelings of chest tightness and rapid breathing.
- Muscle tension: Anxiety often manifests as muscle tension, particularly in the shoulders, neck, and back. This can lead to pain, headaches, and general discomfort.
- Disrupted sleep: The fight-or-flight response can make it difficult to fall asleep or stay asleep, which further intensifies anxiety symptoms.
The physical manifestations of anxiety create a vicious cycle where the body’s response reinforces the feeling of anxiety itself.
Addressing the physical aspects of anxiety, like muscle tension and sleep disturbances, physical therapies like massage can work alongside talk therapy to break this cycle and promote a calmer state of being.
Integrated Healthcare for Anxiety Relief
The concept of the mind-body connection emphasizes the intricate link between our thoughts, emotions, and physical health. Dr. Herbert Benson, a pioneer in mind-body medicine, stated:
“The relaxation response is a physical state of deep rest that changes the physical and
emotional responses to stress…and the opposite of the fight or flight response.”
As a complementary relaxation technique for anxiety, massage therapy can be an effective tool to activate this relaxation response and foster a more balanced mind and body.
Massage therapy and counselling can work together seamlessly, with counselling providing tools to understand and address the root causes of anxiety, while massage therapy offers a natural way to manage the physical symptoms.
How Massage Therapy Can Help Manage Anxiety
The good news is that massage therapy isn’t just a luxurious spa treatment. Professional massage therapy offers a range of benefits that can significantly impact anxiety counselling and management. A 2019 systematic review research that considered 16 studies confirms:
“The finding of the review of 16 studies proving that massage therapy helps to reduce anxiety. In conclusion, massage helps a person to relieving discomfort and providing physical and psychological benefits.”
Here are some evidence-based benefits of massage therapy along with various massage techniques that can contribute to a calmer state of body and mind.
Reducing Muscle Tension
Physically, anxiety mostly manifests in tight muscles in the neck, back, and shoulders. Types of massage therapy and techniques specifically aimed at anxiety relief and reducing this pain include:
- Swedish Massage: A gentle, flowing massage style uses kneading, stroking, and percussion to promote relaxation and improve circulation, which eases muscle tension and stiffness. As one study has proved, “a complementary and alternative manual therapy, SMT (Swedish Massage Therapy), is an effective acute treatment for GAD (Generalized Anxiety Disorder).”
- Deep Tissue Massage: For deeper muscle knots and chronic tension, deep tissue massage employs firmer pressure to target specific areas and provide a welcome relief, as well as improved range of motion.
- Trigger Point Therapy: This targeted approach focuses on releasing specific trigger points—those hypersensitive areas in muscles that contribute to pain and discomfort, often associated with anxiety.
Promoting Relaxation
Massage therapy goes well beyond just muscle manipulation. It stimulates the body’s relaxation response by:
- Increasing parasympathetic activity: The parasympathetic nervous system is responsible for our “rest and digest” state. Massage therapy can help activate this system, lowering heart rate and promoting feelings of calmness.
- Reducing cortisol levels: Cortisol, the stress hormone, is often elevated in people with anxiety. A 2005 study showed that massage therapy reduces stress and promotes a more relaxed state of mind and body by increasing serotonin and dopamine while decreasing cortisol.
- Improving sleep quality: The calming effects of massage therapy can lead to better sleep quality, a crucial factor in managing anxiety symptoms.
These combined benefits of massage therapy act as a force multiplier to anxiety counselling, resulting in a more balanced state of well-being.
Integrating Massage Therapy into Your Anxiety Counselling Plan
Massage therapy offers a wealth of benefits for anxiety management and functions best as a complement to professional anxiety counselling. Here’s how massage therapy and counselling can be seamlessly integrated into your existing treatment plan:
Communication is Key
Open communication between your registered massage therapist and counselor is essential. Your counselor can provide guidance on whether massage therapy would be a beneficial addition to your anxiety treatment plan to ensure a holistic approach.
Finding the Right Frequency
The optimal frequency of massage sessions for anxiety management can vary depending on individual needs. Weekly or bi-weekly sessions may be necessary for several weeks, followed by a maintenance schedule of monthly or quarterly massages. Discussing this point with your qualified massage therapist/RMT is important to determine the best approach for you.
Even just stepping into the relaxing environment of a well-equipped clinic can feel very soothing!
Additional Relaxation Techniques
Massage therapy can be a pathway to natural anxiety relief, but there are also self-care options that may help you unwind. Here are some more relaxation techniques you can incorporate alongside massage therapy and counseling for a well-rounded mind-body approach to managing anxiety:
- Mindfulness Meditation: This practice can be viewed as self-care for anxiety. It is a proven stress management technique that focuses on cultivating present-moment awareness and a fully natural option for reducing stress and anxiety.
- Deep Breathing Exercises: Taking slow, deep breaths can activate the relaxation response and promote feelings of calm. There are various breathing techniques available, so explore and find what works best for you.
By incorporating a combination of massage therapy, anxiety counselling, and self-care practices like mindfulness and deep breathing, you can create a comprehensive approach to managing anxiety and cultivate a more balanced and relaxed day-to-day life.
FAQ
1. Can massage therapy act as a replacement for anxiety counselling?
No, massage therapy is not a replacement for anxiety counselling. However, it can be a powerful complementary therapy that enhances the effectiveness of your counselling sessions. Anxiety counselling provides tools and strategies to address the root causes of your anxiety, while massage therapy can help manage the physical symptoms and promote relaxation.
2. How long does it take to see results from massage therapy for anxiety?
Some people experience immediate relaxation and a reduction in anxiety symptoms following a massage session. For more persistent anxiety, however, regular sessions may be necessary.
3. Are there any medical conditions where massage therapy isn’t recommended?
Yes, there are certain medical conditions where massage therapy may not be recommended. It’s important to consult with your health practitioner and registered massage therapist before starting massage therapy, especially if you have:
- Blood clots or a high risk of blood clots
- Recent surgery
- Fever or contagious illness
- Osteoporosis
- Certain skin conditions
4. What should I wear for a massage therapy session?
Most massage therapists will provide sheets or towels to drape you during the session. You can generally wear loose-fitting clothing that allows the therapist to access the necessary areas for massage.
5. How do I find a qualified massage therapist?
Finding a qualified massage therapist to meet your specific anxiety treatment needs is important, but can prove to be difficult. Here are some points you should consider:
- Credentials: Seek a licensed and registered massage therapist. Check their qualifications.
- Recommendations: Check your massage studio’s online rating.
- Location, Consultation, and Customized Approach: Before you book your massage session, you’d want to make sure your massage therapy clinic is relatively close so you can easily reach it at the moments you’re feeling anxious or stressed and are in need of immediate relief. Have a consultation with your chosen therapist. Talk about your specific issues. This will help the therapist tailor their professional techniques to your specific needs. If you’re based in Vancouver, the 5-star rated massage therapy clinic Mountainview Movement has a team dedicated to meeting all your massage therapy needs.
If you consider these questions and explore your options, together with your counselor, you can determine if massage therapy can be a valuable addition to your anxiety treatment plan.
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Unwinding the Journey from Worry to Wellness
Anxiety can be a distressing condition, but you don’t have to allow it to control your life. By embracing a holistic approach that combines the relaxation benefits of massage therapy and counselling, you can create an effective strategy for managing your anxiety and cultivating inner peace.
If you’re struggling with anxiety, don’t hesitate to look for help and explore treatment options. If you’re in Downtown Vancouver, Well Beings Counselling clinic offers specialized in-person or online anxiety counseling services where you can talk to your counsellor about developing a treatment plan that incorporates both massage therapy and counseling.
As for professional massage therapy and immediate soothing experience, you can stop by any of the four Vancouver locations of the 5-star clinic Mountainview Movement to discuss your personalized massage therapy plan with a qualified team of diverse RMTs.
Self-care relaxation techniques like mindfulness meditation and deep breathing can additionally help in creating a well-rounded approach to managing your anxiety.
You’re not alone in this journey. We hope this article has been helpful by providing resources for managing anxiety through a holistic approach that combines the best of both worlds—massage therapy and counselling.
This article was brought to you by Mountainview Movement Massage and Wellness, a top-rated Registered Massage Therapy (RMT) and Wellness Clinic. If you’re looking for an RMT Vancouver, we’re the right place for you. Repeatedly rated 5/5 by our patients, we’re a 5-star awarded massage therapy clinic. You can easily find us online when you look for an RMT therapist nearby and book directly or stop by our four great locations. Enjoy direct and ICBC billing and gift cards.
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Pareen Sehat MC, RCC
Pareen’s career began in Behaviour Therapy, this is where she developed a passion for Cognitive Behavioural Therapy approaches. Following a Bachelor of Arts with a major in Psychology she pursued a Master of Counselling. Pareen is a Registered Clinical Counsellor (RCC) with the BC Association of Clinical Counsellors. She specializes in CBT and Lifespan Integrations approaches to anxiety and trauma. She has been published on major online publications such as - Yahoo, MSN, AskMen, PsychCentral, Best Life Online, and more.
