Massage, touch & your mind

In one study, people who got more hugs seemed better protected from the effects of stress and conflict. The researchers concluded that hugging may be a strong way to show support.

A large 2024 review found touch had meaningful benefits for pain, depression and anxiety in adults.

Researchers note that for touch to be helpful, it needs to feel pleasant to the person receiving it.

In adults, touch interventions helped with pain, depression and anxiety. People living with a health condition benefited more for mental health than healthy adults did.

Physical benefits were similar whether touch came from a person or an object. But for mental health, touch from another person helped more than touch from an object or robot.

In adults, more sessions of touch were linked to bigger improvements in depression, anxiety and pain. Making each session longer did not improve results.

Adults benefited about equally from touch by someone they knew and touch from a health professional. For newborns, touch from a parent helped more than touch from staff.

A review of 12 studies found massage worked better than doing nothing for neck or shoulder pain, but not better than other active treatments. Benefits may only last a short time.

For low-back pain, massage gave some short-term relief, but reviewers had very little confidence in the evidence. For knee osteoarthritis, most studies found short-term pain relief.

A review of 9 studies found massage for at least 5 weeks improved pain, anxiety and depression in people with fibromyalgia, but did not help sleep problems.

Massage can be part of supportive care for people with cancer, with precautions. A review found some evidence it may ease pain and anxiety, but the quality of the evidence was very low.

Therapists may need to use lighter pressure on sensitive areas. Talk with your care team first.

Holding hands, a long hug or a shoulder rub can build closeness without pressure. Agreeing that some touch is “just affection” helps both people relax.

Friendly touch looks different in every family and culture. Some people hug often, others prefer a handshake or a pat on the back. All of these can carry warmth.

Partner dancing, martial arts, team sports, braiding a friend’s hair or volunteering to care for animals can all bring safe, shared touch into your life, along with connection and belonging.

Many people find the slow rhythm of petting an animal calming. If you can’t have a pet, you could volunteer at a shelter or spend time with a friend’s pet.

For adults, touch from a professional helped about as much as touch from someone familiar in research studies.

A massage, a haircut or a hand treatment can give you a gentle dose of touch, as long as it feels comfortable to you.

Touch from objects can still bring comfort, even though research suggests touch from people helps mental health more.

A warm shower, wrapping up in a blanket or cuddling a pillow can be soothing on lonely nights.

Try it

1. Place one or both hands on your chest.
2. Feel the warmth of your hands.
3. Breathe slowly and notice your chest rise and fall.
4. Say something kind to yourself, like “This is hard, and I’m here.”

Try it

1. Use a little lotion if you like.
2. Press your thumb into the palm of your other hand in small circles.
3. Gently squeeze along each finger from base to tip.
4. Stroke slowly from wrist to fingertips.
5. Switch hands.

Cross your arms and hold your upper arms, or wrap your arms around your middle. Squeeze gently and rock a little if it feels good. Some people find the firm pressure grounding.

A 2020 review of 8 studies found weighted blankets may be a helpful tool for reducing anxiety, but there was not enough evidence that they help with insomnia.

A 2020 Swedish trial with 120 adults with insomnia and mental health conditions found that people using a heavy blanket reported less severe insomnia. But sleep measured by a wrist device did not change much.

In the 2024 review of touch studies, newborns benefited more when touch came from a parent, usually the mother, than from health care staff.

WHO also notes kangaroo care can be empowering and reassuring for mothers and families, and partners can help by supporting the mother.

A review found massage helped most premature babies gain weight. For healthy full-term babies, a review found no clear benefit.

Many parents still enjoy gentle massage as a calm, close moment with their baby.

Let children choose how to greet people: a hug, a high five, a wave or a smile. Ask “Do you want a hug?” and respect “no”. This teaches them that touch should always feel OK, and that they can speak up if it doesn’t.

After trauma, touch, even kind touch, can bring up fear or memories. That is a common response, not a failure. You can rebuild comfort slowly, starting with touch you control, like holding a warm mug or a soft blanket.

For some people, light touch feels scratchy or alarming, while firm pressure feels calming. Others prefer no touch at all. These are real needs, not being “difficult”.

You can always

• Ask for lighter or firmer pressure
• Ask the therapist to explain what they’ll do first
• Keep clothing on
• Say which areas are off limits
• Stop the session at any time, for any reason

The 988 Suicide & Crisis Lifeline connects you with a trained crisis counselor by call, text or chat (988lifeline.org), any time.

Crisis Text Line: text HOME to 741741 from anywhere in the U.S. to reach a trained counselor by text, 24/7.

Talk with your clinical provider about whether massage fits your health needs, and ask a massage therapist about their training and credentials.

Find A Helpline is a free directory of crisis and support lines in more than 175 countries, by phone, text or chat.