Massage is a type of bodywork therapy that involves the manipulation of soft tissues in the body. The benefits of massage therapy are well documented and have been studied extensively over the years. In recent years, there has been a growing interest in how massage can benefit mental health. Massage can be an effective way to reduce stress, anxiety, and depression, as well as improve mood and overall well-being.
In this blog post, we will explore the evidence-based benefits of massage therapy for mental health. We will discuss how massage affects the body and brain, the different types of massage that are beneficial for mental health, and the research that supports these benefits.
How does massage affect the body and brain?
Massage therapy works by manipulating the soft tissues in the body, including muscles, tendons, ligaments, and connective tissue. There are several ways in which massage can affect the body and brain, including:
Reduced muscle tension: Massage can help to reduce muscle tension, which can help to decrease physical symptoms of stress and anxiety, such as headaches and muscle aches.
Increased relaxation: Massage can help to promote relaxation by activating the body's parasympathetic nervous system, which is responsible for rest and digestion.
Improved circulation: Massage can help to improve blood flow and circulation, which can help to deliver nutrients and oxygen to the body's tissues, promoting healing and reducing inflammation.
Release of endorphins: Massage can help to release endorphins, which are the body's natural painkillers and mood boosters.
Reduced cortisol levels: Massage can help to reduce levels of the stress hormone cortisol, which can help to reduce symptoms of stress and anxiety.
Increased serotonin and dopamine levels: Massage can help to increase levels of the neurotransmitters serotonin and dopamine, which can help to improve mood and reduce symptoms of depression.
What are the different types of massage that are beneficial for mental health?
There are many different types of massage, each with their own unique benefits. Here are some of the most popular types of massage that are beneficial for mental health:
Swedish massage: This is the most common type of massage and involves long strokes, kneading, and circular movements on the topmost layers of muscles. Swedish massage is great for reducing muscle tension and promoting relaxation.
Deep tissue massage: This type of massage is more intense than Swedish massage and involves deeper pressure to target the underlying layers of muscle tissue. Deep tissue massage is great for relieving chronic muscle tension and reducing inflammation.
Mindful massage: Mindful massage can be a helpful tool in managing mental health by promoting relaxation, reducing anxiety and depression symptoms, and increasing overall well-being. It can also increase body awareness and help individuals connect with their emotions and physical sensations, leading to improved self-awareness and mindfulness practices.
Hot Stones massage: Hot stone massage is a therapeutic massage technique that uses smooth, heated stones to help relax and loosen muscles. The heated stones are usually made of basalt, a type of volcanic rock that retains heat well. During the massage, the stones are placed on specific areas of the body and used as massage tools, providing a deeper level of relaxation and stress relief.
Aromatherapy massage: This is a type of massage that uses essential oils to promote relaxation and improve mood. Aromatherapy massage is great for reducing stress and anxiety and promoting a sense of calm.
What does the research say about the benefits of massage for mental health?
There is a growing body of research that supports the benefits of massage therapy for mental health. Here are some of the key findings from recent studies:
Massage therapy can reduce symptoms of anxiety and depression: A 2018 meta-analysis of 17 studies found that massage therapy can significantly reduce symptoms of anxiety and depression in people with various medical conditions, including cancer, HIV/AIDS, and fibromyalgia and in individuals with generalized anxiety disorder (GAD).
Decreased stress levels: A 2017 study found that massage therapy can significantly reduce cortisol levels, which is a hormone associated with stress, in the body. Additionally, a 2019 study showed that massage therapy can reduce both perceived stress and physiological markers of stress in individuals undergoing a stressful event.
Improved sleep quality: A 2019 study found that massage therapy can significantly improve both subjective and objective measures of sleep quality in individuals with sleep disturbances.
Enhanced relaxation and emotional well-being: Several studies have shown that massage therapy can improve feelings of relaxation and emotional well-being. For example, a 2020 study found that massage therapy can improve emotional well-being and relaxation in patients with cancer.
Reduced pain and tension: Massage therapy can also be effective in reducing pain and tension in various parts of the body. A 2018 study found that massage therapy can significantly reduce neck pain, while a 2021 study showed that massage therapy can reduce tension headaches.
Overall, massage therapy has been found to be a safe and effective complementary therapy for improving mental health and well-being.
In conclusion, massage therapy can have numerous benefits for mental health. It can help to reduce stress, alleviate anxiety and depression, and promote feelings of relaxation and well-being. By incorporating massage into your self-care routine, you can take an active role in managing your mental health and improving your overall quality of life. For those interested in learning more about the mental health benefits of massage, we recommend the book "The Body Keeps the Score" by Bessel van der Kolk, which explores the connection between trauma, the body, and the mind, and the role of touch and massage in healing.