Massage and Mental Health Benefits
Massage and Mental Health Benefits
The use of massage therapy as a complementary approach to mental health support can be very powerful for many clients. It is only logical, as massage is known to decrease stress levels, alleviate symptoms of anxiety and depression, improve mood, and enhance the emotional state in general. It involves physical contact with relaxation methods, which means that it affects the body and the mind, reducing physiological reactions to stress and promoting feelings of relaxation and unity. It is becoming widely accepted in the field of wellness and medical practice, and more studies are finding a place in its use alongside therapy, medication, or lifestyle modification.
The benefits that massage has on mental health.
Massage is effective in a number of ways:
Reduces stress hormones: Sessions decrease the levels of the stress hormone cortisol (averaging 31% decreases in studies) and increase the levels of serotonin and dopamine (averaging 28% and 31% increases respectively), which are natural mood elevators. Endorphins, the body's natural painkillers and mood enhancers, are also released during massage.
Stimulates the parasympathetic nervous system: This shifts the body from a state of fight-or-flight to rest-and-digest, which slows down heart rate, blood pressure, and muscle tension.
Enhances sleep and mood: Massage, which improves sleep and reduces physical discomfort, provides a break from the rumination or irritability cycle.
Offers people human touch: Therapeutic touch combats isolation, creates safety, and helps release potentially accumulated emotional tension.
Many individuals feel lighter, more balanced, and less stressed after just a single session; effects become cumulative with repeated sessions.
Evidence from Research
Out of systematic reviews and meta-analyses (including recent 2023-2025 studies), the outcomes are generally positive:
A 2024 comprehensive systematic review (West & Huzij) analyzed 34 high-quality studies and found that 83% of the massage-focused studies (15 out of 18) reported statistically significant reductions in anxiety levels. The review concluded that various forms of manual therapy, including massage, consistently decrease anxiety intensity.¹
A 2024 randomized controlled trial examined traditional Thai massage as adjunctive therapy in patients with major depressive disorder, with participants receiving 90-minute sessions twice weekly for eight weeks alongside standard antidepressant treatment.²
Research on aromatherapy massage using lavender, chamomile, and rosemary essential oils showed that elderly adults who received regular 20-minute sessions three times per week experienced significant reductions in both anxiety levels and depression scores.³
The September 2025 special issue of the International Journal of Therapeutic Massage & Bodywork explores the critical intersection of therapeutic massage and bodywork (TMB) and mental health, highlighting the growing body of research supporting its role in psychological well-being.
Even brief interventions (e.g., 10-30 minutes) can have immediate effects, such as reduced state anxiety, improved mood, and more energy; effects found in non-clinical and clinical populations.
Massage is supported in terms of mental health by organizations such as the American Massage Therapy Association (AMTA) and Mayo Clinic because it is safe and part of integrative care. Short-term relief and medium-term relief are best supported with strong evidence, and massage tends to increase the benefits of other interventions in combination.
Key Mental Health Benefits
Anxiety relief: Lessens both the intensity and physiological symptoms (i.e., racing thoughts, tension).
Symptom management of depression: Eases depressed mood, lack of energy, and emotional heaviness.
Stress relief: Reduces the amount of stress per day and induces relaxation.
Mood enhancement: Increases mood and emotional stability.
Better sleep: Indirectly supports mental health by enhancing rest.
General wellbeing: Promotes a feeling of connection and belonging, particularly in individuals with chronic conditions.
Realistic Expectations and Tips
Massage does not stand on its own against serious mental health disorders; it works better as a complement. Seek the aid of a mental health professional in cases of diagnosed conditions such as clinical depression or severe anxiety.
To maximize benefits:
Choose a licensed therapist experienced in mental health support.
Opt for techniques like Swedish (relaxing) or therapeutic massage.
Start with 45–60 minute sessions; weekly or bi-weekly works well for many.
Book with me to experience how massage provides a nurturing and accessible way to support mental health, one session at a time, helping the body and mind feel more at ease.
References:
West KL, Huzij T. "A systematic review of manual therapy modalities and anxiety." J Osteopath Med. 2024;124(11):487-497. doi: 10.1515/jom-2024-0001. PMID: 38905700.
Chompoopan W, Eungpinichpong W, Arunpongpaisal S, Chompoopan W. Efficacy of traditional Thai massage as adjunctive therapy in patients with major depressive disorder. Health Promot Perspect. 2024 Jul 29;14(2):168-174. doi: 10.34172/hpp.42625. PMID: 39291046; PMCID: PMC11403337.
Mehrabian S, Tirgari B, Forouzi MA, Tajadini H, Jahani Y. "Effect of Aromatherapy Massage on Depression and Anxiety of Elderly Adults: a Randomized Controlled Trial." Int J Ther Massage Bodywork. 2022;15(1):37-45. doi: 10.3822/ijtmb.v15i1.645. PMID: 35280245; PMCID: PMC8887855.
Field T, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C. "Cortisol decreases and serotonin and dopamine increase following massage therapy." Int J Neurosci. 2005 Oct;115(10):1397-413. doi: 10.1080/00207450590956459. PMID: 16162447.