The Science Behind the Benefits of Hugging
Hugging is a simple act of physical affection that can have a profound impact on our emotional and physical well-being. Scientific research has shown that hugging people we love – such as our mothers, fathers, spouses, children, and even pets – increases the release of oxytocin, a hormone known as the "cuddle hormone" or the "love hormone."
Oxytocin is associated with a variety of benefits, including reducing stress and anxiety, improving mood, strengthening relationships, and promoting feelings of trust and attachment. According to a study published in the journal Psychoneuroendocrinology, a 20-second hug can increase oxytocin levels by as much as 20% as well as reduce stress.
In addition to hugging others, it's also important to hug yourself. This means speaking kindly and lovingly to yourself, telling yourself that you love yourself, and treating yourself with the same compassion and understanding that you would show to someone you love. Studies have shown that self-compassion can have a positive impact on mental health, reducing symptoms of depression and anxiety.
In addition to increasing oxytocin levels, hugging has also been shown to have a number of other benefits. For example, research has shown that hugging can help to lower blood pressure and reduce feelings of pain. It can also boost the immune system and help to improve sleep quality.
Ways to Love Yourself:
While hugging people we love can bring many benefits, it's not always possible to have someone to hug. If you find yourself in this situation, there are still ways to love yourself and improve your well-being.
Here are some tips for self-care and self-love
1. Practicing mindfulness and meditation
Mindfulness and meditation can help you to become more aware of your thoughts and feelings, and improve your ability to manage stress and anxiety.
2. Exercising regularly
Exercise has been shown to improve mood and boost self-esteem, making it a great way to love yourself.
3. Spending time in nature
Spending time in nature can help to reduce stress and promote feelings of happiness and well-being.
4. Getting enough sleep
Getting enough sleep is crucial for physical and emotional health.
5. Practicing self-compassion
Be kind and understanding with yourself, and focus on your strengths and positive qualities.
Take action for optimal health. Find someone to hug and hug them a little longer. If you can’t find anyone to hug, reach your arms around yourself and hug yourself. That extra love will be beneficial to you!
References:
Aljoscha Dreisoerner, Nina M. Junker, Wolff Schlotz, Julia Heimrich, Svenja Bloemeke, Beate Ditzen, Rolf van Dick, Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity, Comprehensive Psychoneuroendocrinology, Volume 8,2021,100091,ISSN 2666-4976, https://doi.org/10.1016/j.cpnec.2021.100091.
Light KC, Grewen KM, Amico JA. More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biol Psychol. 2005 Apr;69(1):5-21. doi: 10.1016/j.biopsycho.2004.11.002. Epub 2004 Dec 29. PMID: 15740822.
Neff KD. The Role of Self-Compassion in Development: A Healthier Way to Relate to Oneself. Hum Dev. 2009 Jun;52(4):211-214. doi: 10.1159/000215071. PMID: 22479080; PMCID: PMC2790748.