Science-Backed Tips
Boost Your Mood with a Simple Self-Hug
A 14% cortisol reduction in just 20 seconds!
đ Did you know?
đĄ Why It Matters
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Reducing cortisol levels can lower stress-related health risks, including heart disease.
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Improved emotional resilience can enhance overall quality of life and mental health.
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Simple self-soothing techniques can be easily integrated into daily routines for better stress management.
â Try These Micro-Tips
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Practice a self-hug for 20 seconds during stressful moments.
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Incorporate hand-on-heart gestures for 15 seconds to promote calmness.
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Engage in deep breathing exercises for 5 minutes after self-hugging.
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Schedule daily self-compassion breaks to reinforce emotional wellbeing.
đ The study
A recent study by Dreisörner et al. (2021) explored the impact of self-soothing gestures, specifically the self-hug, in comparison to no-touch methods.
Participants engaged in a stress-inducing task followed by either a self-hug or a control condition, with their cortisol levels and heart rates measured.
The results were remarkable: those who practiced the self-hug experienced approximately a 14% reduction in cortisol levels and a quicker return to their baseline state.
This finding is significant because elevated cortisol levels are linked to various stress-related health risks, including heart disease.
By incorporating simple self-soothing techniques like a brief self-hug into our daily routines, we can effectively manage stress and enhance our overall quality of life.
The study highlights that even a short moment of self-hugging activates signals of self-kindness, which can improve emotional resilience and lift our mood.
So, the next time you feel stressed, consider taking just 20 seconds for a gentle self-hug; it could be a small yet powerful step towards better mental health and well-being.
â Frequently Asked Questions â
Learn more
What is a self-hug and how is it performed?
A self-hug involves crossing your arms gently around your body and holding the position for about 20 seconds. This simple gesture activates self-kindness signals and promotes emotional well-being during stressful moments.
How does a self-hug affect cortisol levels?
Research shows that a brief self-hug can reduce cortisol levels by approximately 14%. Lowering cortisol can help mitigate stress-related health risks and improve overall well-being.
What are the benefits of reducing cortisol levels?
Reducing cortisol levels can lower the risk of stress-related health issues, including heart disease. It also contributes to improved emotional resilience and overall quality of life.
How long should I hold a self-hug for it to be effective?
Holding a self-hug for 20 seconds is recommended to achieve the desired effects on cortisol reduction and mood enhancement. This duration allows the body to respond positively to the gesture.
Can self-soothing gestures be integrated into daily routines?
Yes, simple self-soothing techniques like self-hugging and hand-on-heart gestures can easily be incorporated into daily routines. These practices can enhance stress management and emotional well-being.
What is the hand-on-heart gesture and how does it help?
The hand-on-heart gesture involves placing your hand gently over your heart for about 15 seconds. This action promotes calmness and can help alleviate feelings of stress.
What other techniques can I use alongside self-hugging?
Engaging in deep breathing exercises for about 5 minutes after self-hugging can further enhance relaxation. Additionally, scheduling daily self-compassion breaks can reinforce emotional well-being.
How does emotional resilience impact my quality of life?
Improved emotional resilience allows individuals to cope better with stress and challenges. This enhancement can lead to a more fulfilling and balanced life.
Is there scientific evidence supporting the effectiveness of self-hugging?
Yes, studies have shown that self-hugging significantly reduces cortisol levels and aids in quicker recovery from stress. The findings highlight the importance of tactile self-compassion in emotional health.
What should I do if I feel stressed and overwhelmed?
If you’re feeling stressed, try practicing a self-hug for 20 seconds to help lower cortisol levels and improve your mood. Additionally, consider incorporating other self-soothing techniques like deep breathing or hand-on-heart gestures.
