A hug or self-soothing touch prep you for stress
What if calming your own skin could calm your brain too?
Researchers conducted a randomized trial to see whether a pre-stress hug from others or self-soothing touch could help cope the following stressful events more effectively.
They give 159 participants either a hug, self-soothing touch, or neutral activity, then expose them to a standardized psychosocial stressor and measured stress hormones (salivary cortisol), heart rate, and self-reported anxiety.
It turned out that both self-soothing touch (like placing a hand on your chest or belly) and receiving a hug significantly reduced cortisol responses (the body’s main chemical stress signal), compared to control group.
In other words, a pre‑stress hug (from someone else) or self‑soothing touch can prime your body to handle upcoming stress more effectively. It’s buffering your stress response before the emotions and thoughts even register.
Source: Skoradzaītė et al., 2021; PMID:35757667
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Stress is an inevitable part of life, but managing it effectively can significantly improve overall well-being. The recent randomized trial examining the effects of a pre-stress hug or self-soothing touch highlights a fascinating approach to stress regulation. Both methods act as a form of physical reassurance, priming the nervous system for upcoming challenges. Physical touch, whether from another person or yourself, seems to serve as a “preloaded safety signal” that calms the body before psychological stress takes hold. The study involved 159 healthy adults who faced a socially evaluative stressor—a mock job interview combined with mental arithmetic under observation—after receiving either a hug, engaging in self-soothing touch (placing a hand on one’s chest or belly), or performing a neutral activity like building a paper plane. Measurements showed that participants exposed to physical touch experienced lower salivary cortisol levels and heart rate, indicating less intense stress responses. Cortisol, often called the body’s stress hormone, plays a crucial role in the fight-or-flight response. Excessive or prolonged cortisol release can negatively impact health by increasing anxiety, impairing cognitive function, and weakening immune defenses. Therefore, simple, accessible techniques that reduce cortisol release before stressful events can be highly beneficial. Self-soothing touch is especially valuable because it is an easy, always-available tool. Placing a hand gently on your chest or belly mimics the calming effects of a hug, activating the parasympathetic nervous system that promotes relaxation. This practice may help individuals feel more grounded and resilient in everyday challenges, from public speaking to personal conflicts. Moreover, incorporating these strategies into daily routines could support mental health maintenance. For example, taking a moment to hug a loved one or engage in mindful self-touch before a demanding situation could build a buffer against overwhelming stress, potentially reducing anxiety and improving performance. Future research may explore how these responses translate into long-term stress resilience and whether similar tactile interventions can aid individuals experiencing chronic stress or anxiety disorders. For now, embracing the power of touch—be it through a caring hug or your own gentle hand—offers a promising way to manage stress effectively and foster emotional well-being.
