It’s time to talk about men’s mental health — and what really helps
Every November, Men’s Mental Health Awareness Month shines a light on a conversation we should be having all year round. Many men today feel the constant pressure to perform — at work, in relationships, at the gym, and even in how they handle stress. At the same time, social expectations often push men to “keep it together,” to cope quietly, to soldier on.
But the reality is that mental strain doesn’t just disappear when ignored. It seeps into our sleep, our focus, our energy levels, and our physical health. For some, it shows up as constant tension in the shoulders and neck. For others, it’s irritability, fatigue, or just that sense of running on empty.
That’s where I want to make a case for something simple, natural, and increasingly backed by science — regular massage therapy.
Massage is often seen as a luxury, but the evidence tells a different story. In fact, regular massage can be a powerful ally for men’s mental health, reducing stress hormones, easing anxiety, improving sleep, and even influencing the body’s immune and hormonal balance.
And with National Stress Awareness Day falling this month, there’s no better time to unpack what the research says — and why massage deserves a spot alongside exercise, nutrition, and connection in your mental health toolkit.
Why men and stress have a complicated relationship
Let’s start with an uncomfortable truth: many men struggle to talk about stress and emotions. Research consistently shows men are less likely to seek help for mental health issues, and more likely to cope through avoidance, overworking, or numbing behaviours like alcohol or screen time.
Physiologically, chronic stress hits men hard. Elevated cortisol and adrenaline levels tighten muscles, reduce sleep quality, and suppress testosterone and immune function over time. It’s a physiological loop: the more tension builds in the body, the harder it is for the mind to switch off — and vice versa.
Massage breaks that loop. It’s a physical intervention that speaks directly to the nervous system. You don’t have to talk about your feelings or analyse your week — your body does the talking, and the therapist helps you reset.
What the evidence shows: massage and men’s mental health
Let’s walk through what the research actually says about how regular massage supports mental health.
- Massage lowers stress hormones and activates the relaxation response
Dozens of studies have confirmed that massage therapy reduces cortisol, the primary stress hormone, while increasing “feel-good” neurotransmitters like serotonin and dopamine. These biochemical changes create the foundation for calm and improved mood.
In one widely cited study, people who received twice-weekly Swedish massages for five weeks had significant reductions in cortisol levels and reported lower anxiety and irritability. Their heart rate variability — a key indicator of nervous system balance — also improved, suggesting better stress resilience.
Even a single session of massage has been shown to reduce heart rate and blood pressure in the short term. Over time, those small physiological shifts accumulate into a stronger baseline of calm.
For men who often live in “fight or flight” mode, that’s a genuine reset button.
- Massage reduces symptoms of anxiety and depression
The mental health benefits go beyond relaxation. A large body of evidence now shows that massage can reduce symptoms of both anxiety and depression — sometimes as effectively as other non-pharmacological therapies.
Systematic reviews have found that people receiving regular massage report improvements in mood, outlook, and self-perceived wellbeing after as little as 4–6 weeks of consistent treatment. The mechanism is likely multifactorial: tactile stimulation activates pressure receptors that send calming signals to the brain, lowers cortisol, and boosts serotonin.
For men, who may be less comfortable accessing traditional mental health services, massage can provide a practical, non-threatening route into self-care. It’s not about talking — it’s about giving your nervous system the chance to recover.
- Massage supports better sleep — and sleep supports mental health
Poor sleep is both a cause and a symptom of poor mental health. It’s also one of the first things that stress disrupts. Massage has been shown to improve sleep quality and duration in multiple studies, particularly through its impact on the parasympathetic nervous system (the body’s “rest and digest” mode).
Regular massage can increase delta brain waves — the same waves associated with deep sleep — and promote the release of serotonin, a precursor to melatonin, the hormone that regulates your sleep cycle. Participants in one 2019 review reported improvements in insomnia, reduced nighttime awakenings, and easier morning waking after several weeks of massage therapy.
Better sleep equals better mood, better focus, and less anxiety — a cornerstone of mental wellbeing.
- Physical tension and emotional tension are two sides of the same coin
Men tend to carry stress physically — tight shoulders, clenched jaws, sore lower backs. That’s not just coincidence. The mind and body are deeply linked, and emotional strain often expresses itself through muscular tension.
Deep tissue and sports massage target this physical component of stress directly. By working through knots, adhesions, and chronically tight fascia, massage helps release stored tension and improve blood flow. Clients often describe a feeling of “lightness” or “clarity” afterward — that’s not just in your head; it’s your body literally letting go.
In one study of office workers with chronic muscle tension, six weeks of weekly deep-tissue massage significantly reduced physical discomfort and anxiety levels, showing how intertwined those systems are.
- Aromatherapy massage can enhance mood and reduce anxiety
The use of essential oils in massage isn’t just for scent — it can add an extra layer of psychological benefit. Aromatherapy with lavender, bergamot, or chamomile oils has been shown to enhance relaxation, lower anxiety, and improve sleep quality when combined with Swedish or deep-tissue massage.
In clinical studies, lavender aromatherapy massage led to greater reductions in heart rate and anxiety compared to massage alone. The scent molecules stimulate olfactory pathways that influence brain areas involved in emotion regulation — particularly the amygdala and hippocampus.
If you’re open to it, asking for an aromatherapy option (especially lavender or bergamot) can make your massage session even more effective in calming both body and mind.
- Massage and the immune system: stress down, defence up
Chronic stress doesn’t just affect your mind — it suppresses immune function, making you more vulnerable to infections and slower to recover. Massage appears to counteract some of that by reducing cortisol and supporting immune markers.
One study found that people receiving regular Swedish massages had increases in natural killer (NK) cells — the immune cells responsible for fighting viruses. Others report improvements in lymphocyte counts and reduced inflammatory cytokines. While this doesn’t mean massage is a cure-all, it reinforces the idea that managing stress through touch has tangible whole-body benefits.
A calmer nervous system is a healthier immune system — and that matters for both mental and physical resilience.
- Massage improves body awareness and emotional connection
There’s another subtle but important effect of regular massage: it helps men reconnect with their bodies. Many men live in their heads — analysing, planning, thinking — while ignoring the physical signals of stress and fatigue until they boil over into pain or burnout.
Massage brings you back into your body. By paying attention to how your muscles feel, how you breathe, and how you respond to touch, you build interoceptive awareness — the ability to sense your internal state. Research links higher interoceptive awareness to better emotion regulation and lower anxiety.
In that sense, regular massage can become a kind of moving mindfulness practice — one that doesn’t require you to sit still or meditate, but still quiets the noise.
Different massage styles for different mental health goals
Massage centres offer Swedish, sports, and deep tissue massage, often incorporating aromatherapy oils when appropriate. Each style can support mental health in slightly different ways.
Swedish massage: The nervous system reset
This is the classic full-body relaxation technique, using long, flowing strokes to activate the parasympathetic nervous system. It’s ideal for reducing stress, anxiety, and sleep problems. The gentle rhythmic touch lowers heart rate and blood pressure and allows your body to downshift into rest mode. For men new to massage, Swedish is the perfect entry point.
Sports massage: The recovery booster
Originally developed for athletes, sports massage focuses on muscle groups used during training and helps clear metabolic waste, improve circulation, and reduce soreness. But it also has mental benefits — easing the tension that builds up during intense exercise and supporting recovery-related sleep and mood. For men who train hard, it’s an excellent way to prevent overtraining and mental fatigue.
Deep tissue massage: The tension releaser
Deep tissue massage targets chronic tightness and deep muscular knots, often found in the back, shoulders, and legs. It can be intense, but the psychological relief afterwards is significant. Studies show deep tissue work not only reduces pain but also lowers anxiety and promotes emotional release — especially when performed regularly over several weeks.
How often should you get a massage?
While even a single massage can reduce stress levels for several days, research shows that regular treatments — once a week or every two weeks — deliver more sustained benefits for mental health. Over time, this consistency helps regulate cortisol, improve sleep patterns, and train your nervous system toward calm.
In one six-week study, people who received weekly massage sessions showed progressive improvements in anxiety, sleep, and energy levels, compared to minimal change in those receiving occasional treatments. The key is frequency and routine — making massage a habit, not a treat.
The science behind touch: why it matters for men
Humans are wired for touch. It’s one of our earliest and most powerful regulators of stress. But in adulthood — especially for men — positive, non-sexual touch becomes rare. Many men go weeks or months without meaningful physical contact.
This “touch starvation” has been linked to higher rates of anxiety, depression, and loneliness. Massage restores that missing connection in a safe, structured, professional context. The pressure sensors in the skin send signals to the vagus nerve, slowing heart rate, lowering blood pressure, and releasing calming neurochemicals like oxytocin and serotonin.
For men who might not seek counselling or group therapy, massage offers a physiological gateway to mental health — one rooted in biology rather than talk.
Combining massage with other self-care habits
Massage works best as part of a holistic mental health plan. Combining it with other simple strategies amplifies the effect:
- Exercise – Physical activity releases endorphins and improves sleep. Massage supports recovery and prevents injuries so you can train consistently.
- Breathing or mindfulness – Deep breathing during or after a massage extends its relaxation benefits.
- Sleep hygiene – A regular bedtime and a massage routine can reinforce your natural circadian rhythm.
- Nutrition – Reducing caffeine and alcohol helps lower baseline stress and improves the hormonal environment that massage supports.
- Social connection – Spending time with friends or family after a relaxing session reinforces positive mood states.
Think of massage not as a fix, but as part of a maintenance plan — just like keeping your car serviced or your muscles conditioned.
Real-world benefits: what men report
When I speak to male clients who commit to regular massage — fortnightly or monthly — the feedback is remarkably consistent. They often say things like:
- “I didn’t realise how much tension I was carrying until it was gone.”
- “My sleep is deeper and I wake up more rested.”
- “I’m less reactive at work — things don’t get under my skin as much.”
- “My training recovery feels smoother.”
- “It’s become my time to disconnect completely.”
These experiences line up with the research. The mind and body don’t operate separately — when you calm one, the other follows.
National Stress Awareness Day: an invitation to pause
National Stress Awareness Day is a timely reminder to take stock of how stress shows up in your body. Are your shoulders tight? Do you grind your teeth? Do you feel mentally “wired but tired”?
This isn’t weakness — it’s biology. Chronic stress narrows our tolerance, affects our hormones, and erodes resilience over time. Massage gives you permission — and a practical pathway — to hit reset.
If you’ve never booked a massage before, consider starting this month. Choose a style that fits your needs: Swedish for overall relaxation, sports for recovery, or deep tissue if you’re carrying long-term tension. Try it once — and then notice how your body and mind respond over the next few days.
The effects often speak for themselves.
The bigger picture: changing how men view self-care
One of the biggest barriers for men isn’t availability — it’s mindset. Self-care is still often viewed as indulgent, optional, or “not masculine.” But that narrative is changing, fast.
Taking care of your mental health isn’t weakness — it’s strategy. It’s how you stay sharp, focused, and able to handle what life throws at you. The same way you’d service your car before a road trip, you can service your nervous system through practices like massage, sleep, and movement.
If anything, regular massage is one of the most practical forms of self-care. It’s structured, evidence-based, and immediately beneficial.
The takeaway
The research is clear: regular massage can play a meaningful role in supporting men’s mental health. It reduces stress hormones, eases anxiety, improves sleep, and enhances overall wellbeing. Swedish, sports, and deep tissue massage each offer distinct but complementary benefits — and when combined with aromatherapy, the calming effects can be even stronger.
In a culture that often expects men to be strong, stoic, and self-reliant, massage provides a safe space to let go, to breathe, and to restore balance. It’s not about indulgence — it’s about maintenance, recovery, and resilience.
So this Men’s Mental Health Awareness Month, and on National Stress Awareness Day, I encourage you to make time for yourself. Book a session. Feel the difference.
Your mind — and your body — will thank you.
Key Sources
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- Zainuddin, Z., et al. (2005). Massage reduces delayed-onset muscle soreness. Journal of Athletic Training, 40(3), 174–180.
- Jafari-Koulaee, A. et al. (2020). Aromatherapy massage and sleep quality: A systematic review. Complementary Therapies in Medicine, 50, 102–116.
- Rapaport, M. H., et al. (2010). Immunological effects of massage therapy in healthy adults. Journal of Alternative and Complementary Medicine, 16(10), 1079–1088.
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- McFeeters, S., et al. (2019). Touch and mental health: The importance of physical contact. Neuroscience & Biobehavioral Reviews, 99, 275–284.