Muscle Tension, Stress, And Anxiety: How Can I Heal?
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.
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.
Healing muscle tension from 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:
1. Address the thought
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.
2. 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.
3. 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.
4. 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.
5. Mental health 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.
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.
Learning to listen to your muscles and 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.
Online counseling with BetterHelp
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.
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.
Takeaway
How do you relieve muscle tension from stress?
To address muscle pain caused by chronic stress, an effective approach is to trigger the parasympathetic nervous system by indulging in relaxing and soothing activities that also deal with the muscle tension and pain. This way, you are hitting the stress response and the physical effects all at once. Some activities that can help:
- Take a hot, relaxing shower or bath
- Practice stretching or yoga
- Get a massage
- Take a walk (in nature if possible—green areas have additional stress-relieving benefits)
Can stress and anxiety cause muscle tension?
Chronic muscle tension in the body can be caused by stress. Even when you’re not aware of it, stress responses can cause muscle spasms that cause musculoskeletal pain in the same way strenuous exercise does. Over time this tension can lead to other stress-related physical problems like tension headaches, lower back pain, or migraine.
What type of stress causes muscle tension?
Stressful events like work drama, relationship problems, or life changes can trigger the release of stress hormones that lead to both mental and physical stress symptoms like muscle tension.
How long does stress muscle tension last?
It depends on different factors; levels of stress, the individual body, and whether the person is taking steps to relieve stress and address the muscle tension. It is important to reduce stress when trying to decrease muscle tension.
What are 3 ways to relieve tension?
Here are three ways you can relieve tension:
- Get a myofascial massage with a professional massage therapist or physical therapist
- Practice gentle stretching or yoga
- Go for a walk
How long does muscle tension take to heal?
Healing muscle tension can take varying amounts of time, depending on the severity of the tension, and the action the person takes. Muscle tension can often cause a viscous cycle; tension in one area can cause inequities in other areas and create tension in other areas. For example, tight shoulders can lead to neck tension, lower back tension can then cause gait imbalance and create hip or knee pain. Massage with a licensed massage therapist may help to speed up the healing process, although you will have to take steps to manage stress as well.
Why won’t my muscles relax?
There are a number of causes for muscle tension. You could be working them too hard, without enough recovery time. Stress affects the muscles, as well. The central nervous system reacts during times of stress, creating tightness in the muscles in anticipation of action. Which was excellent hundreds of years ago when stress was often caused by physical dangers. However, in today’s world, this stress is often more chronic in nature, so when the nervous system reacts, this muscle contraction can lead to aches and pains.
Can your body shut down from stress?
In cases of extreme stress or fear, the sympathetic nervous system may default to “freeze” as a way to escape danger. In these cases, a person may shut down, unable to plan or move until the stressor stops. There is also mental exhaustion, which can occur during stressful times like a death or other traumatic events. In this case, cognition can be difficult—problems with memory, decision-making skills, and focus are common symptoms. Of emotional exhaustion.
What are 5 emotional signs of stress?
Some common emotional signs of stress include:
- Feelings of detachment
- Difficulty identifying or processing your emotions
- Irritability
- A sad or hopeless mood
- Lack of motivation, apathy
What causes extreme muscle tension?
In the case of stress-induced muscle tension, chronic stress can lead to a tightening of the muscles and body aches. Especially in times of emotional upheaval like death, divorce, or big life changes, it can be difficult to notice that stress is affecting you until you notice the physical effects. You may begin to see signs like headaches, body aches, pain in the jaw (from clenching), and in some cases irregular menstrual cycles.
- Previous Article
- Next Article