Is massage good for mental health? The research says absolutely yes. Almost half of adults in the United States will experience a mental health challenge during their lifetime, and I’ve seen firsthand how massage therapy can be a powerful ally in supporting emotional wellbeing beyond just physical relaxation.
As someone who advocates for holistic approaches to wellness, I’m fascinated by the science behind massage and mental health. Studies consistently show that massage therapy significantly reduces stress on both physical and psychological levels. In fact, research indicates that massage can improve mood and reduce depression in people living with chronic pain, cancer patients, pregnant women, and those with chronic disease. Additionally, massage therapy has been shown to reduce cortisol (those pesky stress hormones) while releasing endorphins—our body’s natural painkillers and mood elevators.
When it comes to the psychological effects of massage, the evidence is compelling. Military veterans have reported significant reductions in anxiety, worry, depression, and physical pain after receiving massage therapy. Beyond stress relief, massage has demonstrated benefits for those coping with seasonal affective disorder by improving mood and boosting energy levels. What’s particularly interesting is that 54% of depressed women reported using complementary therapies like massage, which speaks to its growing recognition as a mental health support tool.
In this article, I’ll explore the science-backed mental health benefits of massage therapy, how it affects your brain and body, and when it might be most beneficial for your wellbeing. Let’s dive into the fascinating connection between therapeutic touch and mental health.
How massage affects the brain and body
The science behind massage’s effects on mental health fascinates me. Through my years working with clients, I’ve observed firsthand how a good massage transforms not just their appearance but their entire mood and energy.
Cortisol and stress hormone reduction
One of the most remarkable effects of massage therapy is its ability to decrease cortisol—our primary stress hormone. Research shows massage can reduce cortisol levels by approximately 31%, though some studies suggest these effects might vary between individuals. Consequently, this reduction helps alleviate feelings of stress and anxiety that many of my clients experience in their daily lives.
I’ve noticed this myself after receiving regular massages during particularly stressful periods in my career. That post-massage calm isn’t just psychological—it’s biochemical.
Boosting serotonin and endorphins
Beyond stress reduction, massage therapy actively promotes the release of “feel-good” chemicals. Studies demonstrate that massage increases serotonin levels by approximately 28% and dopamine levels by approximately 31%. These neurotransmitters are crucial for regulating mood and creating feelings of wellbeing.
Furthermore, massage stimulates the release of endorphins—natural compounds that act as painkillers and mood elevators. As someone who spends long hours on my feet working with clients, I can attest to the mood-lifting effects of a good massage. The combined effect creates that distinctive post-massage glow that goes beyond just physical relaxation.
Activating the parasympathetic nervous system
Perhaps most notably, massage therapy shifts your body from “fight-or-flight” mode to “rest-and-digest” mode by activating the parasympathetic nervous system. Scientific research confirms this—participants who received moderate pressure massage exhibited increased parasympathetic activity, while those receiving light pressure massage showed increased sympathetic nervous system response.
Moreover, just 10 minutes of targeted massage has been shown to activate the parasympathetic nervous system, slowing heart rate and promoting deep relaxation. This explains why even brief chair massages can produce significant mental benefits.
I recommend massage to many of my clients who struggle with anxiety or stress—the scientific evidence supports what I’ve observed for years: massage isn’t just a luxury, it’s a powerful tool for mental wellbeing.
Emotional and psychological effects of massage
Beyond the physical sensations, massage therapy offers profound emotional and psychological benefits that I’ve witnessed both personally and with my clients throughout my career. As someone who spends hours helping others look their best, I’ve found massage to be an essential tool for helping people feel their best on the inside too.
Improved mood and emotional clarity
The emotional benefits of massage can be just as significant as the physical ones. Many people report feeling more relaxed and calmer after a massage session, which creates a safe and nurturing environment to refocus and find mental clarity.
In my experience, clients often arrive stressed from tight schedules and leave with visibly brighter expressions. This mood enhancement happens because massage triggers the release of endorphins—the body’s natural feel-good chemicals—which can uplift spirits and enhance overall well-being.
What’s particularly valuable about massage is that it provides a rare opportunity in our busy lives to pause and reconnect with ourselves. This reconnection leads to improved mental clarity that helps many of my clients make better decisions and feel more in control of their lives.
Reduced anxiety and depressive symptoms
Research consistently demonstrates massage’s effectiveness in addressing anxiety and depression. Remarkably, studies show that massage therapy can provide benefits similar to psychotherapy for certain conditions. For individuals with depression, findings reveal that massage therapy leads to a significant reduction in depressive symptoms, with meta-analyzes showing standardized mean differences of 0.76 and 0.73 in fixed and random effects models, respectively.
Anxiety disorders affect approximately 40 million adults in the United States, yet massage offers a non-invasive solution. I’ve recommended massage to clients preparing for important events who reported feeling centered afterward rather than anxious.
Additionally, massage therapy works equally well for various forms of anxiety—from everyday stress to clinically diagnosed disorders. Studies with psychiatric patients, individuals with chronic pain, and cancer patients all show significant reductions in anxiety symptoms following massage treatment.
Enhanced self-image and confidence
Perhaps one of the most overlooked benefits of massage is its positive impact on self-image and confidence. Massage creates a sense of nurturing that is especially powerful for cultivating a more positive body image. Through regular sessions, clients develop greater body awareness and appreciation.
Furthermore, massage promotes relaxation and reduces stress, subsequently enhancing posture, mood, and energy levels—all crucial components of self-confidence. I’ve witnessed how this combination empowers people to embrace their authentic selves.
Research confirms these observations, showing that massage therapy helps people accept their physical shape, ignore unhealthy self-talk, and reduce stress related to unrealistic beauty ideals. As someone who works in an industry often criticized for promoting impossible standards, I find this aspect of massage particularly valuable.
Scientific evidence behind massage therapy for mental health
As a makeup artist who works with clients under significant stress, I’ve seen firsthand how massage transforms not just their appearance but their mental state as well. The scientific research supporting these observations continues to grow, offering fascinating insights into how therapeutic touch affects our brains and bodies.
What brain imaging studies reveal
Brain scans have uncovered remarkable evidence about how massage impacts our neural circuitry. Functional MRI studies show that Swedish massage increases resting state activation in the subgenual anterior cingulate cortex (sACC) and retrosplenial/posterior cingulate cortex (RSC/PCC) – key regions in the default mode network responsible for self-awareness and arousal. Through positron emission tomography (PET), researchers observed increased activation in the anterior cingulate cortex following back massage treatment.
Most impressively, different massage techniques activate distinct brain regions. Swedish massage, with its long, smooth strokes, produces the most robust changes in brain activity compared to reflexology or object-based pressure. After analyzing countless clients’ responses, I’ve noticed those receiving traditional Swedish massage report the deepest mental relaxation.
Brain imaging also reveals that massage activates cerebral reward centers—including the nucleus accumbens, caudate, and orbital frontal cortex—which correspond with dopamine projection sites. This explains why massage creates feelings of pleasure similar to other rewarding experiences.
Hormonal changes observed in clinical trials
Clinical research confirms what I observe in my makeup chair: massage fundamentally alters our biochemistry. Studies consistently show massage decreases cortisol levels by approximately 31%, with effects lasting beyond the immediate session. In one study, cortisol levels were still significantly lower two weeks after regular heat and massage application.
In contrast, massage increases “feel-good” neurotransmitters, with serotonin rising by about 28% and dopamine by 31%. This hormonal rebalancing helps explain why clients appear visibly calmer after their sessions.
Interestingly, massage therapy’s effects depend on frequency. Research shows once-weekly massage maintains positive immune changes while twice-weekly treatments yield greater benefits for neuroendocrine function, including increased oxytocin and decreased cortisol.
Massage and immune system response
Beyond mental health benefits, massage therapy strengthens our immune system. Studies at Cedars-Sinai discovered that just 45 minutes of Swedish massage caused significant changes in lymphocytes—white blood cells crucial for defending against disease. Similarly, research reveals that massage increases natural killer (NK) cells and NK cell activity, enhancing the body’s ability to combat viruses and cancer cells.
For clients undergoing stressful life events, these findings suggest massage might help maintain not just mental equilibrium but physical resilience as well. The research shows massage therapy decreases inflammatory cytokines while simultaneously boosting immune surveillance—effectively preparing the body to better respond to threats.
When massage works best—and when it doesn’t
Throughout my career working with clients from all walks of life, I’ve noticed massage therapy isn’t a one-size-fits-all solution for mental health. Despite its many benefits, understanding when massage works best—and when it has limitations—is crucial for making informed wellness decisions.
Chronic stress and burnout
In my makeup chair, I’ve seen countless clients experiencing burnout from demanding careers and hectic schedules. For these individuals, massage therapy can be particularly effective. Stress reduction is perhaps the most well-documented benefit of massage therapy, with research showing it decreases cortisol levels while increasing serotonin and dopamine.
Regular massage sessions work wonders for my clients suffering from chronic stress. I’ve recommended twice-weekly massages to friends experiencing burnout, and they’ve reported feeling more centered and resilient afterward. Indeed, studies reveal that individuals receiving regular massage therapy experience decreased anxiety, depression, and pain, even after just one session.
Sleep issues and insomnia
Sleep problems affect millions of Americans, yet many don’t realize massage therapy can help. According to research, massage improves sleep quality by decreasing cortisol and increasing serotonin, which converts to melatonin—our natural sleep hormone.
After experiencing insomnia during a particularly stressful period in my career, I found that regular evening massages helped reset my sleep patterns. My clients report similar benefits, especially those who struggle with racing thoughts at bedtime. Even a brief 10-minute massage before sleep can activate the parasympathetic nervous system, making it easier to drift off naturally.
Limitations and safety considerations
Yet massage isn’t appropriate for everyone or every situation. Generally, massage should be avoided in cases of:
- Severe inflammation or infection
- Recent surgeries or wounds
- Blood clots or certain cardiovascular conditions
- Broken bones or acute injuries
Additionally, certain mental health conditions require professional therapy as a primary treatment, with massage serving as a complementary approach rather than a replacement. I always encourage my clients to discuss massage with their healthcare providers, especially if they have pre-existing conditions.
Ultimately, the effectiveness of massage for mental health varies depending on individual needs and conditions. Finding the right technique, pressure, and frequency is essential—what works brilliantly for one person might not benefit another. Hence, I recommend experimenting with different approaches until you discover what best supports your mental wellbeing.
Conclusion
After years of working with clients and experiencing massage therapy firsthand, I’ve become convinced that massage offers remarkable benefits for mental health. The science clearly supports what I’ve observed in my makeup chair — massage therapy reduces stress hormones while boosting mood-enhancing neurotransmitters. Furthermore, those brain imaging studies reveal fascinating changes in regions responsible for emotional processing and self-awareness.
Though each person responds differently to massage, most of my clients report feeling mentally refreshed and emotionally balanced afterward. Certainly, I’ve noticed this transformation countless times — someone arrives with tension visibly holding their features tight, then leaves with a natural glow that no makeup could replicate. This effect stems from massage’s ability to activate the parasympathetic nervous system, essentially switching our bodies from stress mode to rest mode.
Despite its many benefits, massage therapy isn’t a universal solution for all mental health challenges. Rather, it works best as a complementary approach alongside professional mental health care when needed. Additionally, certain physical conditions require caution or contraindicate massage entirely.
My own journey with massage began during a particularly stressful period in my career. Consequently, I discovered that regular sessions not only eased my insomnia but also helped me maintain emotional balance during hectic work schedules. Subsequently, I began recommending massage to clients struggling with similar issues, many of whom have thanked me for this simple yet effective suggestion.
Above all, massage offers something increasingly rare in our hyper-connected world — dedicated time to disconnect, be present, and allow our nervous systems to reset. Whether you’re dealing with chronic stress, sleep issues, or simply need emotional grounding, massage therapy provides a science-backed approach to supporting your mental wellbeing. Therefore, I encourage you to consider adding this powerful practice to your self-care routine — your mind will thank you.