The power of hug

Caring touch creates a sense of safety, emotional well-being and social connectedness. 

Simple acts such as putting your hand on your heart, belly or giving yourself a hug, increase self-compassion (Eli, 2024), because it activates the caregiving system (Longe et al., 2010). It also reduces cortisol, helping people to stay emotionally balanced (Longe et al., 2010). Hugging in particular has been found to elevate psychological resilience to stress, creating a protective buffer (Dreisoerner et al, 2021). Massage is particularly effective for increasing oxytocin (also known as the "love hormone"), and lowering blood pressure (Field, 2010). Even spending as little as twenty seconds with your hand on your heart activates the para-sympathetic nervous system which supports emotion regulation and increases positive emotions so we feel better (UCL & University of Derby, 2020). 

Daily micro-practices like hugging a loved one and putting your hand on your heart, as well as a bigger self-investment like having a massage, can help to maintain and increase mental health and well-being. 

References
Dreisoerner, A., Junker, N. M., Schlotz, W., Heimrich, J., Bloemeke, S., Ditzen, B., & van Dick, R. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive psychoneuroendocrinology, 8, 100091. https://doi.org/10.1016/j.cpnec.2021.100091
Eli S. Susman, Serena Chen, Ann M. Kring, Allison G. Harvey. (2024). Daily micropractice can augment single-session interventions: A randomized controlled trial of self-compassionate touch and examining their associations with habit formation in US college students. Behaviour Research and Therapy, 175,104498. https://doi.org/10.1016/j.brat.2024.104498
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review. 30, 4, 367-383. https://doi.org/10.1016/j.dr.2011.01.001
Longe, O., Maratos, F. A., Gilbert, P., Evans, G., Volker, F., Rockliff, H., & Rippon, G. (2010). Having a word with yourself: Neural correlates of self-criticism and self-reassurance. NeuroImage, 49(2), 1849–1856. https://doi.org/10.1016/j.neuroimage.2009.09.019
UCL & University of Derby (2020). Soothing touch and the physiology of self-compassion: A systematic review.