The Power of Touch
There’s nothing like the feeling of your child's arms wrapped around your neck, your partner’s hand on the small of your back, or the gentle weight of a good friend’s hand on your shoulder- we are comforted by touch.
There is an abundance of research confirming that skin to skin contact can improve our ability to relax during times of stress, thanks to the release of the bonding hormone oxytocin. The right kind of touch, and other forms of tactile stimulation, has the power to lower blood pressure and heart rate, reduce anxiety, reduce cortisol levels, and even reduce recovery times for illness such as a cold or flu.
A lack of touch can bring the opposite. During the pandemic lock-downs, many of us developed skin hunger - the biological need for touch; and the lack of interpersonal interaction, including touch, has had a devastating effect on people all over the globe.
Touch from people we trust and care about, such as holding hands, a hug, or a warm pat on the arm, elicits feelings of safety. But we can also get this effect from touch from those we don’t have close relationships with, such as in grooming (having your hair washed and brushed by a hairdresser), or when getting a massage, engaging in a handshake, or even a light touch to the arm to get a stranger’s attention.
For those with a history of trauma, however, interpersonal touch can be challenging. Researchers have found that self soothing touch can have the same calming effects. Self soothing touch includes things like massaging the back of your neck, holding yourself in a hug, or placing a hand over your heart or on your belly. We even have wearable technology which provides tactile stimulation designed to reduce the physiological stress response, in much the same way.
Using Touch for Stress Relief
If you have 5 minutes: A hug or shoulder squeeze can take less than 30 seconds. Find at least one person to hug today.
If you are in a relationship, spend at least five minutes cuddling, holding hands, sitting shoulder to shoulder.
If not, look for individuals you see throughout the day that you feel comfortable with using platonic touch.
If this is uncomfortable, practice self soothing touch. Give yourself a hug, massage your shoulder, or place your hand over your heart (preferably skin to skin).
Do this as an intentional activity, not a mindless gesture. Take your time, and enjoy the connection.
If you have 10 minutes:
Spend some cuddle time with your partner, your kids, or even your pet. Humans can have the same oxytocin release when holding and petting a dog, cat, or other furry pet.
If you have 15 minutes or more:
Invest in massage - from a partner, a professional, or use these self massage tips
More self massage: Neck Massage , Foot Massage
You can focus on one area of your body, such as your feet or shoulders, or go for an all over massage. Massage increases circulation, stimulates the release of endorphins, and reduces cortisol levels.
Resources:
Hugs and self soothing reduce physical stress response
Hugs with a loved one reduce heart rate and blood pressure
The effect of touch on happiness and success
Hugging and a reduced severity of illness
The 5/10/15
Fuel, Energize, Unwind - on Your Time