Massage therapy offers therapeutic value for mental health by reducing physiological stress responses, improving mood, and supporting resilience. By fostering the body’s relaxation response and the mind-body connection, it can complement psychotherapy and other care when used as part of a coordinated plan.
This article explains the theoretical foundations, how massage affects stress and wellbeing, what to expect during sessions, the mental health conditions it can help, which massage styles are most beneficial, how to find qualified therapists, and how to integrate massage with other treatments.
Theoretical foundation
Massage is grounded in the biopsychosocial approach to well-being. Physical touch and tissue work influence muscles, fascia, and circulation, but they also trigger neurochemical responses that shape mood and stress regulation. By supporting the body’s relaxation response, massage can help rebalance the autonomic nervous system between sympathetic arousal and parasympathetic rest. For an overview of how massage therapy is studied and applied, see the NCCIH resource on massage therapy: NCCIH: Massage therapy.
Key pathways include calmer autonomic function, improved sleep, and changes in brain chemistry — such as increased endorphins, serotonin, dopamine, and oxytocin, along with reduced inflammatory markers. While effects vary among individuals and depend on context and therapeutic approach, these mechanisms help explain why regular sessions can support emotional regulation, stress tolerance, and overall wellbeing.
How massage affects stress and mental wellbeing
Massage does not eliminate life stress, but it can modulate how the body and mind respond to it. The combination of soothing touch, rhythmic breath, and a safe therapeutic relationship often leads to measurable benefits, including:
- Lower perceived stress and, in some cases, reduced cortisol levels
- Greater parasympathetic activation and improved sleep quality
- Increased release of feel-good chemicals such as endorphins and oxytocin
- Reduced muscle tension and pain that can feed into mood disturbances
- Enhanced body awareness and a sense of control over sensations and stress responses
For people with anxiety, depression, or sleep difficulties, these changes can support coping skills and daily functioning when used alongside evidence-based treatments. When considering massage, discuss goals with your clinician and the therapist to tailor the approach to your needs.
For a general sense of how massage relates to stress management, Mayo Clinic offers practical guidance on massage as part of a stress-relief strategy: Massage therapy and stress relief.
What to expect during sessions
Most sessions run 60 to 90 minutes, though shorter or longer options exist. Before you begin, the therapist will conduct an intake to learn about medical history, medications, mental health concerns, and goals. You set the pressure level, choose focus areas, and share any comfort or safety needs. Ongoing feedback during the session is encouraged to maintain safety and comfort.
During the session, you typically lie on a table with appropriate draping, wearing comfortable clothing or a covered blanket as preferred. The environment should feel safe and private, with options for soothing cues such as soft lighting or calming music. Aftercare usually involves hydration and light movement or rest. If you have a mental health condition, inform both your clinician and the massage therapist so they can coordinate care and monitor for any distress or triggers.
If you’re unsure whether massage is right for you, you can explore resources from reputable sources such as the Mayo Clinic and NCCIH. For patient-facing guidance on choosing a therapist, you may also review professional associations’ recommendations, like AMTA.
When scheduling, consider how massage may align with therapy or medication schedules and how you may respond to touch. If you experience distress or overwhelming reminders during a session, pause and seek support from your therapist or a clinician.
Mental health conditions it can help
Massage can be a valuable component of a comprehensive plan for several mental health concerns. It is not a substitute for evidence-based psychiatric or psychological treatments but can complement them when used thoughtfully and trauma-informed. Potential areas of benefit include:
- Generalized anxiety and acute stress reactions
- Depressive symptoms linked to stress, insomnia, or chronic pain
- Sleep disturbances and fatigue related to mood or anxiety disorders
- Post-traumatic stress symptoms when provided by a trauma-informed, skilled therapist
- Chronic pain conditions that contribute to mood disruption or irritability
In any case, coordinate care with your mental health team. If symptoms are severe or include thoughts of self-harm, seek immediate professional help. For families and caregivers, massage can be one part of a holistic strategy that supports daily living and resilience.
Types of massage most beneficial
Swedish massage
Long, gentle strokes and rhythmic soothing movements promote relaxation, ease muscle tension, and support mood improvements through a calming experience.
Shiatsu or acupressure
Finger-pressure techniques along the body’s energy pathways can help restore balance and reduce tension, with an emphasis on overall calm and vitality.
Aromatherapy massage
Essential oils are incorporated to support mood and relaxation. If you have sensitivities or allergies, discuss alternatives with your therapist.
Trauma-informed and restorative approaches
Therapists trained in trauma-informed care prioritize consent, pacing, and safety. These approaches can be especially helpful for clients with trauma histories seeking grounding and reassurance during touch-based therapies.
Myofascial release and gentle deep-tissue work
These modalities focus on connective tissue and sustained pressure. They may address persistent tension and improve body awareness, but can be more intense, so communication about comfort is essential.
Finding qualified massage therapists
Look for trained professionals with clear credentials, safety practices, and trauma-informed care experience. Steps to take include:
- Verify licensure or registration required in your region (for example, a Licensed Massage Therapist in the U.S.).
- Ask about certifications, continuing education, and any specialized training in mental health, trauma-informed care, or specific modalities.
- Request an intake before your first appointment to discuss medical history, medications, and mental health goals.
- Inquire about the therapist’s experience with clients who have anxiety, depression, PTSD, or chronic pain, and about how they handle triggers and distress.
- Discuss a clear plan for sessions, including frequency, duration, and how to adjust based on response and safety.
- Check professional associations (such as AMTA or ABMP) for practitioner directories and ethical guidelines.
- Consider scheduling an initial consultation to evaluate fit and comfort, and verify privacy policies and consent practices.
Helpful resources: AMTA consumer information on what massage is and how to choose a provider: AMTA: What is Massage?.
Integration with other treatments
Massage works best when integrated with other evidence-based treatments. Communicate openly with your mental health team about your massage plan, and consider coordinating schedules and goals with your therapist and clinician.
- Share treatment plans and progress with your primary care provider, psychiatrist, or psychologist to ensure coordinated care.
- Use massage as a complement to psychotherapy, sleep hygiene, mindfulness practices, and physical activity.
- Discuss any medication timing or side effects that might influence how you experience touch or relaxation.
- Monitor response to sessions and adjust frequency, pressure, and modalities as needed.
If you are exploring massage as part of a broader mental health strategy, consider resources from reputable sources and discuss any concerns with your care team. For additional guidance on massage as part of stress management, you can review Mayo Clinic’s overview linked earlier or NCCIH resources.
Resources and next steps
⚠️ This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a licensed physician, psychiatrist, psychologist, or other qualified healthcare professional before making decisions about medications, mental health treatment, or alternative and holistic treatment.
