Science-Backed Tips

Self-Embrace: A Simple Way to Reduce Stress

Self-holding can lower cortisol levels significantly.


📊 Did you know?

A quick self-hug can lower stress hormones and help stabilize your mood.
Benefits

💡 Why It Matters

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Lowering cortisol by 30% can lead to improved mental health outcomes.

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Effective stress management techniques can enhance overall quality of life.

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Simple self-care practices can be easily integrated into daily routines.

Give it a try

✅ Try These Micro-Tips

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Practice self-embrace for 5 minutes after stressful events.

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Incorporate self-holding into your daily routine, aiming for at least once a day.

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Combine self-embrace with deep breathing exercises for enhanced effects.

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Set reminders to practice self-touch during high-stress periods.

📚 The study

In a groundbreaking study by Dreisoerner et al. (2021), researchers explored the remarkable effects of self-touch, specifically self-embrace, on physiological stress responses. Participants engaged in self-holding techniques after experiencing a stressor, leading to a significant reduction in cortisol levels, the hormone associated with stress. This finding is crucial as it highlights how simple, self-soothing practices can activate our innate safety responses, providing rapid mood regulation. Lowering cortisol by 30% not only enhances mental health outcomes but also improves overall quality of life. The beauty of this research lies in its accessibility; self-care practices like self-embrace can be seamlessly integrated into daily routines, offering a practical solution for stress management. Whether you’re at home, at work, or on the go, taking a moment to embrace yourself can foster a sense of safety and calm. This study opens the door to understanding how physical touch, even when self-administered, can play a pivotal role in our emotional well-being. As we navigate the complexities of modern life, incorporating such simple yet effective techniques can empower individuals to take charge of their mental health and cultivate resilience against stress. Embracing oneself is not just a comforting gesture; it’s a powerful tool for emotional regulation and stress relief.
Discover the transformative potential of self-touch and make it a part of your daily self-care routine!

Source: Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology. Study Link
Evidence-based

📚 Related Research

Sumioka, H., Inooka, M., Ikegami, N., & Ejima, Y. (2013). Huggable communication medium decreases cortisol levels. Scientific Reports.

Hug a soft object for 5 minutes to lower stress and improve your mood.

Study Link

Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology.

Wrap your arms around yourself for 20 seconds to lower stress and enhance your mood.

Study Link

Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology.

Place one hand on your chest and the other on your abdomen for 20 seconds to reduce stress and enhance your mood.

Study Link

❓ Frequently Asked Questions ❓

Learn more

What is self-embrace?

Self-embrace is a practice where individuals hold themselves in a comforting manner. This touch-based technique activates safety signaling in the body, promoting relaxation and mood stabilization.

How does self-embrace affect cortisol levels?

Self-embrace has been shown to significantly reduce cortisol levels, with reductions of up to 30%. Lower cortisol levels are associated with improved mental health outcomes and stress management.

How long should I practice self-embrace?

It is recommended to practice self-embrace for at least 5 minutes after experiencing a stressful event. Regular practice can enhance its effectiveness in mood regulation.

Can self-embrace be combined with other techniques?

Yes, combining self-embrace with deep breathing exercises can enhance its stress-relieving effects. This combination can further support mood stabilization and relaxation.

How often should I incorporate self-embrace into my routine?

Aim to practice self-embrace at least once a day to reap its benefits. Regular integration into your daily routine can significantly improve your overall quality of life.

What are the physiological benefits of self-embrace?

Self-embrace activates touch-based safety signaling, which helps lower cortisol levels and stabilize mood. This physiological response can lead to enhanced mental well-being and stress management.

How can I remember to practice self-embrace?

Setting reminders during high-stress periods can help you remember to practice self-embrace. Incorporating it into your daily schedule can also make it a consistent habit.

Is self-embrace effective for everyone?

While self-embrace is beneficial for many, individual experiences may vary. It is a simple and accessible technique that can be tailored to personal preferences for maximum effectiveness.

What is the main takeaway from the research on self-embrace?

The research demonstrates that self-embrace can lead to rapid mood regulation and significant cortisol reduction. This highlights the importance of simple self-care practices in managing stress.

Can self-embrace improve my overall quality of life?

Yes, effective stress management techniques like self-embrace can enhance your overall quality of life. By lowering cortisol and stabilizing mood, it contributes to better mental health outcomes.

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