Science-Backed Tips

Self-Hug: A Simple Way to Reduce Stress

Mindful self-touch can lower cortisol more effectively than hugs.


📊 Did you know?

Putting one hand on your chest and the other on your abdomen for 20 seconds can lower stress more pleasantly than a hug from a stranger, boosting your mood through mindful self-hugging.
Benefits

💡 Why It Matters

1️⃣

Reduces cortisol levels by 23%, potentially lowering stress-related health risks.

2️⃣

Enhances mood and emotional wellbeing through simple self-care techniques.

3️⃣

Promotes awareness of body sensations, fostering a deeper connection to self.

Give it a try

✅ Try These Micro-Tips

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Practice self-hugging for 20 seconds daily to reduce stress.

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Incorporate mindful breathing while self-hugging to enhance relaxation.

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Try self-touch techniques during moments of anxiety or stress.

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Engage in this practice at least twice a day for optimal benefits.

📚 The study

In a groundbreaking study conducted by Dreisoerner et al. (2021), researchers explored the impact of self-touch on stress reduction, revealing fascinating insights into its effectiveness and pleasantness. Participants were invited to choose their preferred self-touch placement, such as resting a hand on their chest or abdomen, and the results were compelling. Not only did self-touch receive higher pleasantness ratings compared to a stranger’s hug, but it also led to a significant reduction in cortisol levels—by an impressive 23%. This reduction in cortisol is crucial as it can lower stress-related health risks, enhancing overall mood and emotional wellbeing. The study emphasizes the importance of mindful self-holding techniques, which promote awareness of body sensations and foster a deeper connection to oneself. By simply placing one hand on the chest and the other on the abdomen for just 20 seconds, individuals can experience a more pleasant and effective method of stress relief than relying on external sources of comfort. This research highlights the sensory and emotional benefits of self-soothing touch, encouraging individuals to embrace these simple yet powerful self-care techniques. As we navigate the complexities of modern life, incorporating mindful self-hugging practices can serve as a valuable tool for enhancing our emotional resilience and wellbeing.
Discover how these techniques can transform your approach to stress management and cultivate a more profound sense of self-awareness and connection.
Embrace the power of self-touch and unlock a new pathway to emotional wellness today!

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.

Embrace yourself for 30 seconds to activate touch-based safety signaling and lower stress.

Study Link

❓ Frequently Asked Questions ❓

Learn more

What is the purpose of self-hugging?

Self-hugging aims to reduce cortisol levels and enhance mood through mindful self-touch techniques. It promotes emotional well-being and fosters a deeper connection to oneself.

How does self-hugging compare to a stranger’s hug?

Research indicates that self-hugging is rated more pleasant than receiving a hug from a stranger. Additionally, it effectively reduces cortisol levels, contributing to lower stress.

How long should I practice self-hugging for it to be effective?

Practicing self-hugging for 20 seconds daily can significantly reduce stress and improve mood. Consistency is key, so aim to engage in this practice at least twice a day for optimal benefits.

What are the physical benefits of self-hugging?

Self-hugging can reduce cortisol levels by 23%, which may lower stress-related health risks. It also enhances emotional well-being through simple self-care techniques.

Can self-hugging help during moments of anxiety?

Yes, self-hugging can be an effective technique to use during moments of anxiety or stress. It promotes relaxation and helps to ground oneself in the present moment.

What is the best way to practice self-hugging?

To practice self-hugging, place one hand on your chest and the other on your abdomen for about 20 seconds. Incorporating mindful breathing during this practice can enhance relaxation.

Is self-hugging suitable for everyone?

Self-hugging is generally suitable for most individuals as a simple self-care technique. However, those with certain physical or emotional conditions should consult a professional for personalized advice.

How does self-hugging promote body awareness?

Self-hugging encourages awareness of body sensations, fostering a deeper connection to oneself. This practice can enhance mindfulness and emotional regulation.

What are the emotional benefits of self-hugging?

Self-hugging can enhance mood and emotional well-being by providing a comforting and nurturing experience. It serves as a reminder to care for oneself and acknowledge personal feelings.

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

For optimal benefits, it is recommended to practice self-hugging at least twice a day. Regular engagement can lead to greater reductions in stress and improvements in mood.

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