Pressure Points For Anxiety And Stress Management

Acupressure, an ancient practice rooted in traditional Chinese medicine, is gaining attention as a natural remedy for anxiety. By applying pressure to specific points on the body, proponents believe acupressure can help alleviate stress and promote relaxation. But does this method really work? 

In this article, we explore the science behind acupressure, examine its effectiveness, and identify some common pressure points used for anxiety relief. Read on to learn more about this ancient practice and decide whether it’s a worthwhile addition to your anxiety toolkit.

What is acupressure?

Acupressure is a traditional healing practice that involves applying pressure to specific points on the body, known as acupoints. 

This alternative therapy is often used for anxiety and stress relief, pain management, digestive issues, insomnia and sleep problems, and to enhance overall wellness. 

Based on the principles of traditional Chinese medicine, it is similar to acupuncture, but uses fingers or tools instead of needles. During an acupressure treatment, firm pressure is applied to specific points on the body and held for a few seconds to several minutes. Practitioners may use circular motions, tapping, or sustained pressure to stimulate these acupoints.

How does acupressure work?

The exact mechanisms by which acupressure works are not well-studied; however, it is said to act upon the body’s Qi, or life energy. Qi  is a fundamental concept in traditional Chinese medicine, believed to flow through pathways called meridians. By applying pressure to specific points, practitioners aim to balance this energy, alleviating stress, anxiety, and other ailments.

What is qi?

To understand how and why acupressure might work, it’s helpful to understand the concept of qi. In ancient Chinese philosophy, qi is viewed as the vital life force that binds all things. Imbalances in qi are believed to contribute to various physical and emotional issues, and restoring balance is thought to promote health and well-being. 

It is important to note, however, that qi is a metaphysical phenomenon; as such, it cannot be measured or observed. That means its existence cannot be validated by science.

So while many people find practices like acupressure to be beneficial, it is not possible for researchers to discern whether these benefits are indeed due to the manipulation or qi, or other factors such as the placebo effect or other healing processes.

Acupressure and the placebo effect

Often, however, the belief that a treatment is working—rather than the treatment itself—can lead to symptom relief. This phenomenon is called the placebo effect. For example, a person may find acupressure relaxing or believe strongly in its effectiveness, leading to meaningful improvements in their symptoms.

To determine whether acupressure’s efficacy may be due to the placebo effect, researchers often use what’s called a sham. This typically involves applying treatment to non therapeutic points or, in the case of acupuncture, retractable needles. A number of high-quality studies have found that acupuncture treatments are no better than these sham treatments. 

Nonetheless, participants often see clinically significant improvements. In fact, some research suggests that acupressure and acupuncture may produce what’s called an enhanced placebo effect: Because these practices are more involved or elaborate than, for instance, swallowing a pill, they may produce uniquely powerful placebo effects.

Is acupressure effective for anxiety?

Preliminary research indicates that acupressure can be effective for managing anxiety. However, the quality of studies has generally been poor, and more rigorous research is needed to validate its effectiveness.

Numerous randomized controlled trials (RCTs) have demonstrated acupressure’s effectiveness for anxiety, most often in healthcare settings. One 2022 systematic review and meta-analysis found that, across 27 RCTs, acupressure could “significantly reduce patient anxiety.” The quality of these studies varied, however, and more rigorous research is needed to confirm their findings. 

Another 2015 review and meta-analysis of 7 RCTs reported similar results, finding that acupressure produced a moderate effect in reducing pretreatment anxiety in adults. However, when examining physical signs of anxiety like heart rate and blood pressure, the studies showed mixed results.

Location of pressure points

How it can work

To use pressure points to calm anxiety, there are various tools and techniques you might use, ranging from simple finger pressure to specialized tools that enhance the experience. 

Techniques include:

• Finger pressure: Use fingers, thumbs, or knuckles to apply steady pressure.
• Circular motion: Massage the pressure point in small circles.
• Tapping: Gently tap the point with your fingertips.
• Sustained pressure: Hold firm pressure on the point for 1-3 minutes.
• Pulsing pressure: Apply pressure in rhythmic pulses.

If you find acupressure helpful for managing your anxiety, you might consider using an acupressure mat, massage ball or acupressure wand, or even an electronic acupressure or massage device to help you target specific areas more effectively.

Evidence-based interventions

While acupressure may indeed be beneficial for many, it is considered an alternative medicine rather than an evidence-based treatment. 

Generally speaking, it is advisable for those experiencing anxiety disorders and other mental health conditions to consult with qualified mental health professionals and consider treatments that are well-supported by research. 

The following anxiety treatments and management techniques have been extensively validated across hundreds of rigorous peer-reviewed studies.

• Relaxation techniques: Relaxation exercises like deep breathing, progressive muscle relaxation, and guided imagery, help reduce stress and anxiety by calming the mind and body. These practices are easy to incorporate into your daily routine and/or implement when anxious thoughts arise.
• Lifestyle modifications: Healthy lifestyle habits like regular exercise, a balanced diet, and adequate sleep play a crucial role in managing anxiety. These changes promote physical health and help stabilize mood, reducing anxiety symptoms over time.
• Cognitive Behavioral Therapy (CBT): CBT is a structured, goal-oriented form of psychotherapy that helps individuals identify and change negative thought patterns, learn healthy coping skills, and implement effective problem-solving strategies. Considered the “gold standard” of psychotherapy, CBT is known to be effective for treating anxiety.
• Mindfulness-Based Stress Reduction (MBSR): MBSR is a short-term therapy that incorporates mindfulness meditation and yoga to help individuals develop a mindful awareness of their thoughts, feelings, and behaviors. Research indicates MBSR can be highly effective for anxiety, though more research is needed.
• Mindfulness-Based Cognitive Therapy (MBCT): MBCT combines mindfulness practices with cognitive therapy principles, helping individuals recognize anxious thoughts and develop more adaptive thoughts and behaviors. Research indicates that MBCT can significantly improve symptoms of generalized anxiety disorder.
• Medications: Medications, such as antidepressants and anti-anxiety drugs, can be effective in managing anxiety symptoms. They are often prescribed as part of a comprehensive treatment plan that includes lifestyle interventions and psychotherapy. 

Online therapy

If you struggle with anxiety, it may be worth connecting with a therapist who specializes in treating anxiety disorders. Through BetterHelp, you can match with a therapist in your area who has the training and clinical experience to offer evidence-based therapies like CBT and MBSR. 

With BetterHelp, you can meet with a licensed mental health professional via phone, video, or live chat. In addition to weekly sessions with your therapist, you’ll also have a number of other helpful tools and features including guided journaling, group sessions, digital CBT worksheets, and educational webinars. 

Online therapy has been found to be just as effective as in-person therapy, and many prefer the convenient, flexibility, and relative affordability of teletherapy. To get started, match with a licensed therapist on BetterHelp.