Can Massage Help Anxiety? What the Research Shows

Reviewed by Kyle Hierholzer, LMT, CPT, owner of Hand in Health and lead adjunct professor in the massage therapy program at Northeast College of Health Sciences. Updated November 2026.

At Hand in Health in Syracuse, NY, many patients tell us they carry worry in their bodies. Tight shoulders, a clenched jaw, shallow breathing and trouble settling down at night are common. Massage therapists can’t treat anxiety as a mental health condition, but we can work with the physical side of it.

How massage may affect anxiety

1. A calmer stress response. An early review reported drops in cortisol after massage (Field et al., 2005). A later review using stricter methods found the effect on cortisol was generally very small (Moyer et al., 2011), so lower cortisol likely isn’t the main reason massage may ease anxiety.
2. Slower heart rate and lower blood pressure. A meta-analysis of 37 randomized studies found that a single massage reduced heart rate, blood pressure and anxiety felt in the moment (Moyer, Rounds and Hannum, 2004).
3. Less muscle tension. Anxiety often shows up as bracing in the neck, shoulders and jaw. Easing that tension may help the body feel safer and more settled.

What the research shows

Study	Who was studied	What it found
Moyer, Rounds and Hannum, 2004	Meta-analysis of 37 randomized studies	Single sessions reduced anxiety felt in the moment. A course of massage reduced longer-term anxiety, with effects the authors compared in size to psychotherapy, though later research has been more mixed.
Rapaport et al., 2016	47 adults with generalized anxiety disorder, not on other treatment	Twice-weekly Swedish massage for 6 weeks reduced anxiety scores more than a light touch control, with differences starting by week 3.
Sherman et al., 2010	68 adults with generalized anxiety disorder	All three groups (massage, heat therapy and a relaxing room) improved over 10 sessions, and massage was not better than the other two.
Field et al., 2005	Review of massage studies measuring stress hormones	Reported drops in cortisol after massage. A 2011 review using stricter methods found the effect was generally very small.

• Swedish massage for generalized anxiety disorder. In a small proof-of-concept trial at Emory University, people with generalized anxiety disorder who got Swedish massage twice a week for 6 weeks had a larger drop in anxiety scores than those who got light touch (Rapaport et al., 2016).
• Relaxation may be part of the effect. A larger trial found that massage, heat therapy and time in a relaxing room all reduced anxiety, and the gains lasted 6 months. Massage was not better than the other two, which suggests a general relaxation response plays a big role (Sherman et al., 2010).

The honest summary: the studies are small and the results are mixed. Massage may help many people feel less anxious, but it isn’t proven to treat an anxiety disorder on its own. For more on how body-based care fits with mental health care, see our post on massage for mental health.

What the research doesn’t show

Research doesn’t show that massage treats an anxiety disorder on its own. In the largest trial of massage for generalized anxiety disorder, massage worked no better than heat therapy or time in a relaxing room (Sherman et al., 2010). It’s also unclear how massage helps. A review of cortisol studies found the effect of massage on this stress hormone was generally very small, so it likely isn’t the main reason people feel calmer (Moyer et al., 2011).

From the treatment room: why we never overload an anxious nervous system

“Anxious patients often tell us they can’t turn their brain off. I teach my students at Northeast, and coach our team of therapists, that we don’t calm the mind by pushing harder on muscles. For someone seeking massage for anxiety or stress relief, our goal is not to overload an already taxed nervous system with deep pressure that makes them wince or clench. Pressure should feel like a ‘good hurt’ as muscle tension releases. The moment we overload the nervous system, we scale back and start again to help the body feel safe. That’s when we often see breathing change, shoulders drop, and patients finally feel like they can rest.”

Kyle Hierholzer, LMT, CPT, owner of Hand in Health and lead adjunct professor in the massage therapy program at Northeast College of Health Sciences

Who it helps most

• People who carry stress as tight neck, shoulder or jaw muscles
• People whose worry makes it hard to wind down or sleep (see massage for sleep)
• People who get tension headaches when stress builds (see massage for headaches)
• People already working with a therapist or doctor who want a body-based support alongside that care

When massage isn’t right

Massage is safe for most people, but some conditions call for a conversation with your doctor first, or a change in how we treat you. Talk to your doctor before booking if you have:

• A suspected blood clot or deep vein thrombosis (DVT)
• A fever or a contagious infection
• Recent surgery, a fracture or an open wound, unless your provider has cleared you for massage
• A bleeding disorder, or you take blood thinners (we use lighter pressure)
• High blood pressure or a heart condition that isn’t well controlled
• Current or past cancer treatment. Every Hand in Health massage therapist is oncology trained, and our lymphatic massage therapists have additional specialized training. Let your oncology team know you’re getting massage, and tell your therapist about your treatment so we can adjust pressure and positioning.
• A high-risk pregnancy
• Osteoporosis (we avoid deep pressure)
• Pain, numbness or tingling that hasn’t been explained

Tell your therapist about any health changes when you book. They can adjust the session or suggest waiting.

When to see a doctor or mental health professional first

Massage is not a replacement for therapy or medication. If you are already in treatment, please keep going. Talk to your primary care provider or a mental health professional if:

• Anxiety or worry is affecting your work, relationships or sleep most days
• You have panic attacks, chest pain or trouble breathing (chest pain needs medical care right away)
• You are using alcohol or other substances to cope
• Low mood or hopelessness comes along with the anxiety

If you are in crisis or having thoughts of harming yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24 hours a day. In an emergency, call 911.

Things you can do between sessions

• Try slow breathing, with your exhale longer than your inhale, for a few minutes each day.
• Notice when your shoulders creep up or your jaw clenches, and let them relax.
• Move your body most days. Walking counts.
• Keep a regular sleep schedule and limit caffeine later in the day.
• Write down what tends to trigger your anxiety and share it with your provider.
• Book massage on a regular rhythm rather than only when stress peaks.

Frequently Asked Questions

Can massage help with anxiety?

Research suggests it may. A meta-analysis of 37 randomized studies found massage reduced anxiety, and a small trial found Swedish massage eased symptoms of generalized anxiety disorder. Massage is not a replacement for therapy or medication, but it can be a helpful support.

What type of massage is best for anxiety?

A Swedish or therapeutic massage with steady, moderate pressure is a good choice. Swedish massage is the type studied in the generalized anxiety disorder trial. Deep or painful pressure isn’t needed and may make it harder to relax.

How often should I get a massage for anxiety?

In the main trial, people got Swedish massage twice a week for 6 weeks, and differences showed up by week 3. Many patients do well with a regular schedule, such as every 1 to 2 weeks. Your therapist can help you find a rhythm that fits.

Can massage replace anxiety medication or therapy?

No. Massage is a complementary support, not a replacement for mental health care. If you take medication or see a therapist, please continue, and talk with your provider before making any changes.

What if I feel anxious during a massage?

Tell your therapist. They can change the pressure, the pace, the areas they work on or the position you’re in, and you can stop the session at any time. Many patients find it helps to start with a shorter session.

Can I use my HSA or FSA for massage for anxiety?

Often, yes, especially with a letter of medical necessity from your provider. Hand in Health accepts HSA and FSA cards. Check with your plan for its rules.

References

1. Moyer CA, Rounds J, Hannum JW. A meta-analysis of massage therapy research. Psychol Bull. 2004. https://doi.org/10.1037/0033-2909.130.1.3
2. Rapaport MH, et al. Acute Swedish massage monotherapy successfully remediates symptoms of generalized anxiety disorder: a proof-of-concept, randomized controlled study. J Clin Psychiatry. 2016. https://doi.org/10.4088/JCP.15m10151
3. Sherman KJ, et al. Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial. Depress Anxiety. 2010. https://doi.org/10.1002/da.20671
4. Field T, et al. Cortisol decreases and serotonin and dopamine increase following massage therapy. Int J Neurosci. 2005. https://doi.org/10.1080/00207450590956459
5. Moyer CA, Seefeldt L, Mann ES. Does massage therapy reduce cortisol? A comprehensive quantitative review. J Bodyw Mov Ther. 2011. https://doi.org/10.1016/j.jbmt.2010.06.001

This article is for general information and isn’t medical or mental health advice. Talk with your healthcare provider about your symptoms. If you are in crisis, call or text 988.