Acupressure may temporarily relieve symptoms of anxiety. However, severe symptoms of anxiety that affect your daily life may require treatment from a healthcare or mental health professional.
Typical treatments for anxiety are therapy, medication, or a combination of both. Several alternative treatments are available, including acupressure, that can help.
Acupressure is a form of traditional Chinese medicine (TCM) that may temporarily relieve anxiety symptoms. It involves stimulating pressure points in the body, either on your own or with the help of a professional.
The Hall of Impression point (also known as Yintang, the third eye, or Ajna chakra) lies between your eyebrows. Applying pressure to this point is said to help with both anxiety and stress.
To use this point:
- Sit comfortably. It can help to close your eyes.
- Touch the spot between your eyebrows with your index finger or thumb.
- Take slow, deep breaths and apply gentle, firm pressure in a circular motion for 5 to 10 minutes.
The Heavenly Gate (Shen Men) point is located in the upper shell of your ear, at the tip of the triangle-like hollow.
Stimulating this point is said to help relieve:
To use this point:
- Locate the point in your ear. It might help to use a mirror.
- Apply firm, gentle pressure in a circular motion for 2 minutes.
The Shoulder Well point (Jian Jing) is in your shoulder muscle. Pinch your shoulder muscle with your middle finger and thumb to find it.
This pressure point is said to help relieve:
It can also induce labor, so don’t use this point if you’re pregnant.
To use this point:
- Find the point on your shoulder muscle.
- Pinch the muscle with your thumb and middle finger.
- Apply gentle, firm pressure with your index finger and massage the point for 4 to 5 seconds.
- Release the pinch as you massage the point.
You find the Union Valley pressure point (He Gu) in the webbing between your thumb and index finger.
Stimulating this point is said to reduce:
- stress
- headaches
- neck pain
Like the shoulder well point, it can also induce labor, so avoid this point if you’re pregnant.
To use this point:
- With your index finger and thumb, apply firm pressure to the webbing between the thumb and index finger of your other hand.
- Massage the pressure point for 4 to 5 seconds, taking slow, deep breaths.
The Great Surge pressure point (Tai Chong) is on your foot, about two or three finger widths below the intersection of your big toe and second toe. The point lies in the hollow just above the bone.
This pressure point may help to reduce anxiety and stress. You can also use it to help relieve:
To use this point:
- Find the point by moving your finger down straight down from between your first two toes.
- Apply firm, deep pressure to the point.
- Massage for 4 to 5 seconds.
You can find the Inner Frontier Gate point (Neiguan) on your arm, about three finger widths below your wrist.
Stimulating this point may help to reduce anxiety while also relieving nausea and pain.
To use this point:
- Turn one hand so your palm faces up.
- With your other hand, measure three fingers below your wrist. The point lies here, in the hollow between the tendons.
- Apply pressure to the point and massage for 4 to 5 seconds.
There’s limited research about the use of acupressure and pressure points for anxiety. However, experts are starting to look at alternative anxiety treatments.
Most of the studies that do exist have focused on pressure points for anxiety before a potentially stressful situation or medical procedure rather than general anxiety. They’ve also all been fairly small. Still, their results are promising.
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A 2021 research review found that acupressure done regularly, specifically the Neiguan pressure point, among others, helped reduce pregnancy-related nausea and vomiting.
Larger studies are needed to fully understand how to use pressure points for anxiety. However, the existing studies haven’t found any negative effects of acupressure on anxiety symptoms, so it may be worth a try if you’re looking to try a new approach.
Keep in mind that these studies also suggest that acupressure seems to provide temporary, not long-term relief from symptoms.
While trying acupressure, make sure to keep up with all other stress management therapies, or other treatments prescribed by your doctor.
While acupressure may provide some temporary relief from anxiety symptoms, there’s not much evidence that it’ll help with long-term anxiety.
If you find that your anxiety symptoms are making it hard to go to work or school or interfering with your relationships, it may be time to talk with a doctor or therapist.
You should talk with a doctor or therapist if you start to experience:
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Suicide and Crisis Lifeline at 988.
- Text HOME to the Crisis Text Line at 741741.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you are not in the same household, stay on the phone with them until help arrives.
Concerned about the cost of therapy? Here are therapy options for every budget.
Acupressure can be a helpful tool for temporarily managing anxiety symptoms, but there’s not enough evidence to support its use as a treatment for ongoing anxiety.
Still, using these pressure points in instances where you’re feeling particularly stressed or anxious can help.
Just make sure to keep up with any other treatments that your doctor recommends and reach out to them or a therapist if your symptoms become more severe or start interfering with your day-to-day life.
