Massage therapy: Can it help anxiety and depression?

Summary: In recent years, anxiety and depression have become increasingly common. While these mental health challenges can feel overwhelming, there’s good news: research shows that massage therapy can play a meaningful role in reducing symptoms and supporting emotional well-being.

Did you know that by age 40, about 50% of Canadians will have—or will have had—a mental illness? With such staggering stats, it's clear we need supportive tools for mental health.

According to the paper, A Meta-Analysis of Massage Therapy Research, “(r)eductions of trait anxiety and depression are massage therapy’s largest effects, with a course of treatment providing benefits similar in magnitude to those of psychotherapy.” In fact, studies show that significant reductions in anxiety can occur after just one massage session - nearly doubling by the final session in a series. This may be because, over time, clients become more familiar with the experience, which allows the nervous system to relax more deeply.

“Coming for regular massage therapy sessions has been really helpful for my mental health. I feel less anxiety and I can fall asleep more easily.” —SP

So how does it all work?

We know that being in the presence of a calm, caring person helps us feel more at ease - and that positive, respectful touch can help us feel relaxed and reassured. Although research hasn't pinpointed the exact mechanisms behind massage therapy’s mental health benefits, it’s likely a combination of psychological and neurobiological factors.

When a Registered Massage Therapist (RMT) is fully present with you, communicates clearly, and tailors your session to your preferences - pressure levels, music, lighting, table heat, conversation or silence - it creates an environment where you can feel safe and supported. This level of personalized care helps foster trust, nervous system regulation, and emotional well-being.

Interoception

One of the ways massage therapy may help with anxiety is by engaging the interoceptive system - our internal sense of what’s happening in the body, such as breath, heart rate, muscle tension, warmth, and pressure. This system plays a vital role in emotion regulation by helping us notice and make sense of physical signals related to stress. When we can accurately recognize these cues, we’re better able to respond with self-soothing strategies.

An enjoyable massage from a calm and present RMT, can offer safe, meaningful input to the interoceptive system. This can help the nervous system shift from a state of hypervigilance into one of regulation and ease.

While massage therapy is not a substitute for medical or psychological treatment, it can be a valuable part of a well-rounded self-care plan.

• References

  1. Canadian Mental Health Association. “Facts About Mental Illness.” http://cmha.ca/fast-facts-about-mental-illness. Accessed May 25, 2021.

  2. Moyer CA, Rounds J, Hannum JW. “A meta-analysis of massage therapy research.” Psychological Bulletin. 2004;130(1);3-18.

  3. Moyer, CA. “Affective Massage Therapy.” International Journal of Therapeutic Massage and Bodywork. Vol 1. No 2.

  4. Price CJ, Hooven C. Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Front Psychol. 2018 May 28;9:798.