What if I told you that you have a superpower right at your fingertips? What if this superpower improved your overall physical and mental health, reduced stress and anxiety, lowered your blood pressure, and improved your communication? What if you only needed to use this superpower a few moments a day, every day, to achieve these results? Sound too good to be true? Well, read on to learn how to use your superpower!
Have you guessed what this superpower is? Hugging!
Hugging is so important that is has it’s own day of recognition. Yup, January 23rd is National Hugging Day, and while this is not a federal holiday, it is publicly recognized by the United States. Rev Kevin Zaborney founded it in 1986 in Caro, Michigan. This is a day where public displays of emotion are encouraged. It is an opportunity to notice those around you and to reach out and hug someone. As AT&T suggested back in the 1970s, reach out and touch someone!
Why is this superpower so important? Why is it necessary to have a National Hugging Day? Studies throughout the years have indicated that physical touch has multiple benefits, both physically and mentally. Can you remember the last time you hugged someone? Do you remember how you felt inside? Did you feel your blood pressure lowering? Did you feel less anxious and a little more safe and secure inside? These are just a few benefits of physical touch.
Research conducted at the Touch Research Institute at the University of Miami School of Medicine has shown that physical touch may protect you from heart disease and reduce your chances of becoming ill. Your quality of life and experience of pain might be affected too. Lastly, physical touch can help us with our nonverbal communication, sending messages of love, care, and concern.
Hugging can boost our mood, decrease feelings of fatigue, and improve our overall feelings of well-being. Something as small as a touch actually releases a hormone called oxytocin, also known as the “cuddle hormone.” This hormone is responsible for reducing anxiety and lowering our blood pressure. The stress hormone called norepinephrine is also decreased when we are hugging someone. More commonly, this neurotransmitter is responsible for the “flight or fight response.” And a simple hug can have a significant impact on us.
Despite all the benefits of physical touch, our Western culture is slowly becoming touch-deprived. There are multiple reasons why this is happening. Increased screen time and distraction from our phones are the main culprits. We are also increasingly more isolated and have fewer opportunities to touch one other. Covid and the pandemic severely limited our ability to interact and safely reach out. All of this has had a negative impact on our physical and mental health. Research says that due to COVID, Americans want more space between us than ever.
So how can we use this superpower in times of a pandemic or if no one is readily available to hug? According to self-compassion researcher Kristin Neff, Ph.D., hugging yourself is just as beneficial as hugging someone else. When we hug ourselves, we can still reap the benefits of an improved mood, reduction in pain, and an increased sense of safety and security. As Dr. Neffi states, hugging yourself “Gives a boost to our self-compassion.” We are more likely to experience an increase in our self-esteem and not be so harsh on ourselves when we make a mistake.
Are you ready to break out your superpower and begin benefitting from hugging? Researcher and “founder of family therapy” Virginia Satir suggests that 4 hugs a day are needed for survival, 8 for maintenance, and 12 hugs a day for growth. If this seems too much hugging, start small and slowly increase your hugging as it feels right for you.
If you would like to talk further about the importance of touch and other superpowers inside of you or any other concern, please call the office to make an appointment.
LEANN GALOUSTIAN, LCSW
“Bloom where you are planted” – The Bishop of Geneva
My theoretical foundation lies in strength-based therapy. I believe in the transformative power of listening and being present in a safe and nonjudgmental space. When you take that first step and reach out for help you have already started the healing process. Therapy is a place where you can unburden yourself. As a therapist, I believe things will get better even if it feels like right now, things will never change. I can help you see the progress made and the inner strength reflected in yourself. You will learn the skills to empower yourself to go forward and face what life may bring. I specialize in Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy, Dialectical Behavioral Therapy, Mindfulness, and Mood regulation which can help to address your therapeutic needs.
I have worked with children, adolescents, and families who have struggled with depression, anxiety, low self-esteem, ADHD, substance abuse, trauma, and neglect. I have sat on both sides of the chair and understand what it means to be facing a crisis and how to move forward and regain your equilibrium.
My education includes a Masters in Social Work from the University of California, Los Angeles. Bachelors of Arts Degree from Cal State University, Northridge, and I was the University of Southern California Masters in Social Work Graduate Student Supervisor. Throughout my 10 years of working in the mental health field, whether it be inpatient care, outpatient mental health, medical setting, or authorizing mental health treatment for an insurance company, the goal is the same. Listen, be present without judgment and provide support.
I look forward to working with you as you begin your journey of healing.
Please, call me today to set up an appointment, 951-778-0230.