Resource: Supportive Touch
While there are some people who don’t love touch, most of us know: hugs make us feel better.
Touch, hugs, physical contact, snuggles- whatever you want to call it, there are a number of physical, emotional, and mental health benefits from human contact. We know that babies that get plenty of snuggles are better at self-soothing, sleep better, are less cranky and irritable, eat better, and generally develop at a healthier rate than those who do not benefit from physical touch.
What does science say about the benefits of physical touch?
Touch activates both the sympathetic and the parasympathetic nervous systems in such ways that we feel calm and safe.
Touch increases dopamine and serotonin, which are important neurotransmitters that help to regulate mood. When we have enough dopamine and serotonin, we are able to handle stress and anxiety with greater ease and success.
Human touch also releases oxytocin, also known as the “feel good hormone.” Oxytocin helps us bond with others, as it helps us feel a sense of safety and trust (which benefits us) as well as compassion (which benefits us but also others).
Finally, science supports the benefits of physical touch on immunity and blood pressure. Amazing but true: a sufficient number of hugs and snuggles help you avoid catching colds and even help you maintain a healthy heart!
So it goes without saying: being able to get plenty of hugs and snuggles from those you trust can be an invaluable part of your mental wellness toolbox. And let’s not forget that pets absolutely count too! If you aren’t able to get hugs from the humans in your life or you struggle to feel safe with those humans, never underestimate the power of snuggling your dog, cat, or whatever furry friend you adore!
Today we want to offer you one more tool as well!
Supportive Touch
I know it may sound or feel odd, but here’s the thing- when you’re stressed and in a public place such as a classroom or a party, there is magic in being able to self-soothe, to calm yourself down, and to bring yourself back into your body.
Having that skill will provide you with a sense of confidence that you can survive even challenging situations, and that you can thrive in those moments you want to.
What does supportive touch look like?
Today we’d like to share an exercise called Hand on Heart
- Begin by placing your hand on your heart. You can also place it on your chest, or if you are out in public and want to be as inconspicuous as possible, even lower on your stomach.
- You can close your eyes or leave them open, whatever feels most comfortable to you.
- Now simply take three deep breaths, feeling your hand rise and fall with the movement of your chest.
- What was that like for you?
- Hopefully that felt calming, and soothing, and you feel more centered.
- Now. You may not feel comfortable putting your hand on your heart in class and taking three deep breaths. Here’s where the true self love magic comes in.
- When you are in public, you can still take deep breaths and center yourself, and incorporate touch. Let’s practice.
- Pressure Points: Gently hold the skin between your finger and thumb with the other hand. Take a deep breath while aware of that touch.
- Face or Neck: Put your face in your hand as though you’re leaning on your desk. Or hold the back of your neck as though you were massaging tight muscles, but don’t. Just hold it there. Take a deep breath while aware of that touch.
- Hold your hands in your lap. Take a deep breath while aware of that touch.
- Cross your arms like you’re cold. Consider how this is a very socially acceptable way of hugging yourself. Take a deep breath while aware of that touch.
Are you feeling a little more calm, and relaxed, and present? That is the magic and the beauty and the blessing of touch. And while you can continue to love your hugs and get them wherever and whenever possible, this is a way you can calm yourself, soothe yourself, support yourself, and love yourself.