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7 Ways Hugging Makes You Healthier and Happier

7 Ways Hugging Makes You Healthier and Happier

For decades we’ve known that babies won’t thrive without physical holding and affection. There is little that will comfort or reassure small children as well as a hug from a loved one. Yet, it is not uncommon for parents to stop hugging their kids as they reach puberty.

For many adults, the amount of physical nurturing they receive declines as they age, even as medical studies confirm that the health benefits of physical touch extend throughout our lives.

A heart to heart hug can have significant benefits on our health and happiness in the following ways:

Enhances Relationships

A heart warming hug increases the feeling of safety, security, trust and belonging. These are the foundations of all healthy relationships. Research has shown that relationships in which hugging and touching are present tend to be stronger and longer lasting.

Gulledge et. al. in Psychology Today say, “Touch is crucial in creating and strengthening romantic relationships. Tactile physical affection is highly correlated with overall relationship and partner satisfaction. Moreover, conflict resolution is easier with more physical affection—conflicts are resolved more easily with increased amounts of hugging, cuddling/holding, and kissing on the lips.”

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Reduces Anxiety, Stress and Blood Pressure 

When we hug or kiss a loved one, our oxytocin levels rev up. This powerful hormone has the ability to alleviate social anxiety and produce feelings of trust. It also has the peripheral ability to reduce stress.

Oxytocin has been observed to reduce cortisol in the body and lower blood pressure. Gallace and Spence, state that women who report having received more hugs from their partners in the past have been shown to have significantly lower blood pressure levels than those women who do not have much history of being hugged by their partners. Accordingly, affectionate physical behavior can lower reactions to stressful life events.

Promotes Happiness

Serotonin is often called the ‘Happiness hormone’.

Physical touch can increase serotonin levels. Serotonin helps regulate dopamine. Dopamine can lead to aggressive and sometimes violent behavior. Whereas, elevated serotonin levels create periods of happiness.

Health Keepers Magazine states that everyone needs hugs and touching to maintain serotonin levels, so hug friends, loved ones and even your pet, often.

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Releases Tension

When you are in a deep heart to heart hug with someone you love, it is very difficult not to relax. When you relax, you lessen the tension in your body.

Hsin-Yung Chen et al. have found that deep touch pressure (DTP), which is often provided by holding, stroking, hugging, swaddling, and squeezing, can calm people who are anxious and thereby improve their coping behavior.

Increases Feelings of Self-Worth

From the instant of our birth tactile sensations are imbedded in our nervous system. Then during our childhood the loving hugs and cuddles that we receive develop into our sense of self-worth which we carry into adulthood at a cellular level. That is why when we are feeling down, unsure of ourself or confused a hug can often transform those feelings  back to one of self-worth and a positive attitude.

Loretta Graziano Breuning, Ph.D. reports, “more touch, more oxytocin, more trust.”

Restores Balance in the Nervous System

Hugging provides manual stimulation of the parasympathetic system.

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A hug can restore the balance in our nervous system.

Many people live in a constant state of high alert and high anxiety which puts the sympathetic nervous system on alert. When this happens the parasympathetic nervous system, which produces a calm and relaxed state is under active.

By stimulating the parasympathetic nervous system in a hug, we can restore balance. With the balance restored, we naturally slow down our pace of life and feel calmer.

Touching Communicates Your Emotions Effectively

In a recent article published in Psychology Today titled “The Power of Touch,” DePauw University psychologist Matthew Hertenstein demonstrated that we have an innate ability to decode emotions via touch alone.

Scientists used to believe touching was simply a means of enhancing messages signalled through speech or body language, “but,” Hertenstein says, “it seems instead that touch is a much more nuanced, sophisticated, and precise way to communicate emotion.”

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The actual number of hugs a human needs varies according to which statistics one pursues. Some say, “several times a day”; others suggest “five hugs daily”. An article in “The Telegraph” suggests that four hugs a day are apparently “the secret to a happy marriage”.

The frequently quoted psychotherapist, Virginia Satir, says, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

Have you had your quota of hugs today?

 

Featured photo credit: Alex & Ashley/Caitlin Regan via flickr.com

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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