We all know stress is just part of modern life, but did you know that simply touching yourself (in a totally non-weird way) could help? Recent studies show that even a quick self-petting session can lower stress levels and boost your mood.
A research team led by Allison Harvey from the University of California, Berkeley, discovered that petting yourself for just 20 seconds can reduce stress. In their study, 121 college students were split into two groups: one group tapped their index finger and thumb together daily, while the other practiced self-petting. After a month, the self-petters showed significantly lower stress levels.
The self-petting technique involves placing your hands on the chest or abdomen or gently stroking your arms as though giving yourself a hug.
A paper by a research team from Goethe University in Germany highlights that this method reduces cortisol, the stress hormone, when individuals hug themselves.
After a month of self-petting for 20 seconds each day, the group showed lower stress levels, increased self-empathy, and improved mental health compared to the other group.
The research team noted that regularly practicing self-hugging could lead to greater mental health benefits. They suggested setting specific times, like after brushing teeth or eating, to help build this habit.
If self-petting isn’t enough, try adding some breathing exercises. These three techniques are quick, easy, and scientifically proven to help reduce stress.
1. Periodic Sighing
This one’s as relaxing as it sounds. Inhale deeply and slowly, filling your lungs as much as possible. Then, exhale fully for as long as you can. Repeat this for a few minutes to let that tension melt away.
2. Diaphragmatic Breathing
Get comfy, close your eyes, and place one hand on your abdomen and the other on your chest. Focus on moving only the hand on your abdomen as you breathe deeply. This helps slow your breathing and calm your mind.
3. Periodic Hyperventilation
Stanford University found that this technique can boost your mood even more effectively than meditation! Take deep, quick breaths, exhaling fast for a count of 30. Doing this for just five minutes a day can seriously lower anxiety.
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