Massage and Anxiety: What the Research Suggests About the Mind-Body Connection

Mind and body

What does research actually say about massage and anxiety? The October 2026 issue of InMotion, the Australian Physiotherapy Association’s magazine, ran a feature called “Five facts: physiotherapy and anxiety”.¹ Its message is that physical care and mental wellbeing are closely linked, and that the way care is delivered matters as much as what is delivered.

The article is written for physiotherapists, but many of its points apply just as much to remedial massage. Here is what the research suggests, where its limits are, and what it means for how I work at Heal Young Massage in Varsity Lakes on the Gold Coast.

The mind-body connection: your body and mind aren’t separate departments

Physical therapies have traditionally focused on the body as a mechanical system. Current practice has moved towards a biopsychosocial approach: one that considers the body, the mind and a person’s environment together.¹

In practical terms, that means:

• Pain is more than tissue. Stress, fear, sleep and mood can all shape how pain is felt and how confidently someone moves.¹
• Fear of movement can keep people stuck. Some people avoid activities they see as unsafe after an injury. Education, exercise and gradual exposure may help rebuild confidence in movement.¹
• The relationship matters. How a practitioner listens, communicates and works with you is part of the care itself.¹

What the research suggests about massage and anxiety

Massage has its own body of research on anxiety and mood. The findings on massage and anxiety are encouraging, but they need to be read with care.

A myth worth retiring: “massage lowers cortisol”

You may have read that massage works by lowering the stress hormone cortisol. A comprehensive review found that massage’s effect on cortisol is generally very small and, in most studies, not statistically distinguishable from zero.⁷ Whatever helps people feel calmer after massage, it is probably not cortisol, and researchers are still exploring other explanations.

Why feeling safe matters

For some people, health settings feel safe and supportive. For others, they bring up anxiety, often because of past experiences of being dismissed, rushed or not having their needs recognised.¹

The InMotion authors describe anxiety as often being a response to a perceived threat, which tends to grow when people feel they have little control. They suggest that creating a psychologically safe, inclusive environment is one of the most useful things a practitioner can do, and that trauma-informed practice can help every client, not only specific groups.¹

Remedial massage involves touch and some undressing, so this matters even more in a massage room than in many other health settings. It is also where the link between massage and anxiety becomes practical: a session that feels unpredictable can add to anxiety, while one that feels clear and collaborative is more likely to feel calming.

What this looks like at Heal Young Massage

If you have read about massage and anxiety and wondered what a session would feel like, here is what to expect. Every session is built around you knowing what is happening and staying in control:

• Before you arrive: clear information on session length, fees and what the first appointment involves.
• Before we start: I explain what the session will involve and what I’m looking for in the assessment.
• Undressing: I tell you how much undressing is needed for the areas we’re working on, and offer alternatives if you’d prefer to stay more covered.
• Consent throughout: I ask before starting and check in as we go, including about pressure and position.
• Your choice: you can pause, ask questions, change anything or stop at any time.
• Working together: if I notice something that may need medical attention, I’ll suggest you see your GP.

Movement is part of the picture

The InMotion feature also highlights exercise. It cites a meta-analysis of 13 randomised trials in which exercise produced a small-to-moderate reduction in anxiety symptoms compared with control conditions.¹

As an ESSA Accredited Exercise Scientist (AES #17005), I can include movement guidance alongside hands-on work where it suits your goals, with the aim of helping you move with more confidence between sessions.

Massage and anxiety: common questions

Can massage help with anxiety?

Research suggests massage may help some people feel less anxious, particularly in the short term after a session, and some trials have found reductions over a course of sessions.^2,4 Results vary from person to person, and many studies are small. Massage is not a treatment for anxiety disorders.

Should massage replace seeing a psychologist or GP?

No. Remedial massage can be one part of your overall health care, working alongside your GP and mental health professionals rather than replacing them. If you are living with anxiety or low mood, please talk to your GP. They can help you put together the right support.

I feel anxious about having a massage. What can I do?

That’s common, and it’s worth saying so when you book or at the start of your session. You can ask what the session involves, how much undressing is needed, and you can pause or stop at any time. Feeling informed and in control is part of good care.

Does exercise help with anxiety too?

Research suggests regular exercise can produce a small-to-moderate reduction in anxiety symptoms.¹ Movement guidance can sit alongside hands-on work where it suits your goals.