Manage Muscle Tension, Stress, And Anxiety For Better Health & Less Pain

Muscle tension is just one potential symptom of anxiety, and research shows it can also be a physical response to stress. Many people describe muscle tension as a sense of tightness in various muscle groups, which often results in physical pain. Although muscle tension can occasionally be common, it can also indicate a need to adjust the way you tend to your body and mind. 

This article will discuss why the body reacts the way it does to stress, how to listen to your body in this context, and methods you might use to manage symptoms of tension, stress, and anxiety.

Why do stress and anxiety cause muscle tension?

Muscle tension resulting from stress or anxiety can be common, and there’s a reason why it sometimes happens.

How stress can lead to stiffness, neck pain, and related challenges

Long-term stress can lead to elevated blood pressure, increased stroke risk, diabetes, depression, a heightened risk of sleep disorders, and more. This is one of the reasons why muscle tension and any other bodily signals that show up as a result of stress or anxiety aren’t something to ignore.

Other signs of both stress and anxiety one may notice include trouble sleeping, changes in appetite, trouble focusing, headaches, GI distress, and irritability, which can affect interpersonal relationships and other parts of life. While it can be helpful to rule out any medical causes of physical symptoms with a medical doctor, there are times when muscle tension may be trying to tell you something. By listening to your body, you may be able to address your symptoms effectively and productively with the help of a doctor.

How to relieve muscle tension, stress, and anxiety

What can you do when you notice muscle tension and other similar symptoms? Below are some ways to soothe muscle tension that relates to stress or anxiety:

Address negative thoughts

Alongside the physical symptoms that can show up with anxiety, excessive worry and racing thoughts can be two of the hallmark symptoms of anxiety. However, our thoughts can also play a role in stress management. Cognitive reframing techniques, which a therapist can help you understand and implement, can be used as tools alongside any physical methods that address muscle tension.

Practice progressive muscle relaxation

Progressive muscle relaxation is a well-known and research-based technique that can support your mental and physical health, especially in situations when you experience muscle tension. The process typically involves tensing and releasing your muscle groups one by one from head to toe, or vice versa. Like cognitive reframing, progressive muscle relaxation is a skill that may be taught or presented by therapists or other professionals who help people with stress relief.

Try breathing exercises

Breathing exercises are known to help with both stress and anxiety, and they may relieve physical symptoms, too. There are several breathing exercises that you can try, including the 4-7-8 breathing exercise, box breathing, and mindfulness techniques that incorporate breathing. These can be powerful tools because you can use them in virtually any setting. You may be able to find apps, videos, and audio recordings that guide you through breathing exercises, meditation, and other similar techniques.

Engage in physical activity

Forms of physical activity such as yoga and walks in nature are evidence-based ways to relieve stress and anxiety. You may find it helpful to pair physical activity with other non-physical modes of addressing stress and anxiety, specifically methods that can support your thought processes, like cognitive reframing and therapy.

Consider therapy

Therapy is another research-backed treatment for anxiety and stress. Professional support and guidance may help you manage your symptoms and gain skills to cope with anxiety, stress, and other factors that may affect your relationships and well-being. Types of therapy like cognitive-behavioral therapy (CBT) can be short or long term and can be conducted face-to-face or remotely. If the first type of therapy you use isn’t the right fit for you, it’s okay to switch therapy approaches or therapy providers.

Consult a mental health professional

If you notice symptoms of stress or anxiety that present ongoing concerns, it may help to consult with a medical or mental health professional. You can reach out to a primary care physician, a therapist, a psychiatrist, or someone else who can serve on your care team.

Develop a consistent sleep routine

Muscle tension can be a sign of inadequate sleep. Establishing a healthy sleep schedule can work wonders for your body. It helps reduce tension in the muscles and improve overall well-being. Prioritizing restorative rest allows your muscles to relax and recover. This leads to less discomfort and enhanced health.

Get a massage to relieve knotted muscles and relax

Massage therapy is an effective way to ease muscle tension. It increases blood flow in the body and helps you relax. The targeted pressure applied during a massage also helps to release tight muscles, improve flexibility, and reduce pain in the body.

Learning to listen to your body signals

Learning to listen to your body signals often starts with making a conscious effort to check in with yourself and be aware of how your body feels. For example, you may start making an effort throughout the day to assess whether you feel tension in your neck, shoulders, or jaw,  Being present in the moment with your body may help you to identify potential concerns more quickly and mindfully. You might set an alarm on your phone to remind yourself to consider your stress level throughout the day.

You might also take a moment to engage in a mental exercise where you start at the top of your head and move down to your feet, or vice versa, and have a check-in with every part of your body. Learning to listen to your body can be a valuable skill that helps you curb tension before it gets serious. 

This doesn’t mean that you’ll never experience muscle tension again, but increased awareness can help you implement self-care techniques that support your overall well-being.

How online therapy can help reduce tension

If you’re experiencing muscle tension, stress, and anxiety, it may help to speak with a licensed therapist to identify potential causes. If you don’t feel well enough to commute to a therapist’s office, you might consider online therapy, which numerous studies have demonstrated to be just as effective as in-person therapy for anxiety.

Exploring the links between muscle tension, stress, and anxiety with online therapy

BetterHelp is an online therapy platform with a network of more than 25,000 licensed therapists, so you can be matched with a therapist who has experience with stress, anxiety, or any other concern you’re facing. Instead of worrying about waiting lists, long drives, or high costs—which may increase your anxiety—you can begin to get care from the comfort of your home via live chat, phone, or videoconferencing. 

Various studies have determined that online therapy is effective for addressing a wide variety of mental health concerns, including generalized anxiety disorder, depression, and chronic pain. Online cognitive behavioral therapy (CBT) may help with concerns related to overthinking or rumination, which can be common in those living with anxiety. CBT is an approach that aims to teach people how to reframe their negative thoughts into more positive ones.