While we often think of massage as a way to ease sore muscles or promote relaxation (which it absolutely does), research suggests that it can also have significant mental health benefits. In this article, we delve into five research-backed mental health benefits of massage, including how it can alleviate symptoms of anxiety and depression, PTSD, burnout, and more..
Stress Reduction: Research has shown that even just a few minutes of massage can lead to increased relaxation both mentally and physically. Psychologists at the University of Konstanz discovered that individuals who indulged in a mere 10-minute massage experienced heightened levels of psychological and physiological relaxation, compared to those who simply took a rest. The massage also boosted the body's principal engine for relaxation, the parasympathetic nervous system (PNS), which plays a key role in protecting our health and restoring balance in our body. If that’s what 10 minutes of massage can do, just imagine the impact of longer sessions! https://www.nature.com/articles/s41598-020-71173-w
Depression and Anxiety Relief: Massage therapy has been proven to effectively combat depression and anxiety. A literature review of 15 articles published between 2000 and 2020 found that massage therapy significantly decreased depression scores and anxiety symptoms while altering key neurotransmitter levels involved in depression.These findings suggest that massage therapy may be a promising treatment for those struggling with depression and anxiety, supplementing other approaches such as talk therapy and psychiatry.. https://scholarworks.umass.edu/cgi/viewcontent.cgi?article=1292&context=nursing_dnp_capstone
Trauma and PTSD Management: Individuals with PTSD often experience disruptive symptoms such as hyperarousal, hypervigilance, guilt, and shame, which can hinder daily life. Scientific research suggests that massage therapy can help reduce these symptoms. A 2012 study reported significant reductions in physical pain, tension, irritability, anxiety, and depression among veterans who underwent massage therapy. Just note that it is recommended to also supplement this with talk therapy if you are struggling with PTSD. https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-ptsd/
Insomnia Improvement: Research shows that massage therapy can improve both the quantity and quality of sleep for individuals with insomnia. Massage helps to reduce stress and promote relaxation, making it easier to fall and stay asleep. In one study, regular massage therapy resulted in significant improvements in sleep quality, anxiety, and depression. Another study found that massage therapy stimulates delta waves in the brain, which are associated with deep sleep. These findings imply that massage therapy can be a valuable tool for individuals with insomnia, addressing sleep disturbances' underlying causes and promoting overall health and well-being. https://www.amtamassage.org/about/position-statements/massage-therapy-can-help-improve-sleep/
Burnout Prevention: A recent clinical trial involving nurses demonstrated that regular massage therapy significantly reduced stress levels and burnout. After just four weeks of massage therapy, nurses reported a notable decrease in overall occupational stress scores compared to the control group. The study concludes that massage is a vital tool for individuals in high-stress professions to improve work life quality and prevent burnout. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525352/
So now that the link is clear, where do we go next?
If you're looking for a safe and supportive environment to experience the healing effects of massage, consider booking a session with us at Sol Solace Studio. Our trauma-informed therapists are trained to create a calming and nurturing space where you can process and heal through the power of bodywork. Book a session today.
If you found this helpful, here is a full infographic summarizing these benefits in a shareable format.