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Getting hugged by a friend or loved one can help you feel better especially if you are stressed. In fact, hugging has scientifically proven benefits. But what if there is no one around? The answer could be to hug yourself.
A recent study, led by Yulia Susanti from Indonesia looked at whether self-hugs could help fight anxiety in high stress situations. The study participants showed a decrease in stress and anxiety levels, reported The Jerusalem Post. The results were published in the scientific Journal of Nursing Practice.
Student Volunteers
The study’s participants were 22 student volunteers who were working on their theses. All the participants in the study experienced mild anxiety symptoms.
The students were instructed to fill out the Depression Anxiety Stress Scale (DASS) questionnaire before and after three weekly self-hugging sessions. In these sessions, they sat in a relaxed position with their arms crossed over their chests, according to a blog on Psychology Today. At the same time, they repeated positive affirmations.
The questionnaire consisted of several questions related to the physical and psychological aspects of anxiety and fear. Based on their answers, the student participants were classified as having no anxiety, mild anxiety, moderate anxiety, severe anxiety, or panic.
After self-hugging, all the study’s participants experienced a decrease in anxiety. None were classified as severely anxious or panicked; 63.6 percent had moderate anxiety and 36.4 percent experienced mild anxiety.
Promising Results
These results show that self-hugging is a practical and safe solution for coping with stress and anxiety. That’s because it activates your nervous system to produce oxytocin which is known as the “hug hormone.”
“By holding yourself, you activate the calming part of your nervous system. Your brain thinks: I am safe,” Marleen van Tol, a psychologist at UNICEF, told Metro. “Self-hugging is a simple way to cope with stress and can easily be incorporated into daily routines. This is especially important when professional help or social support is not immediately available.”
So, when life’s stressors bring you down or you are anxious about an exam or a job interview, instead of feeling overwhelmed you can give yourself a hug.
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