While receiving a hug from a friend or loved one is known to ease negative emotions like anxiety, loneliness, and stress, what happens when there’s no one around to offer comfort? Can hugging yourself make a difference?
Anxiety is a frequent challenge that many individuals face in their daily lives. One effective way to ease anxiety before high-pressure situations -- like job interviews or major exams -- is by receiving a hug from a close friend, family member, or partner. Numerous psychological studies have consistently found that physical affection, such as hugging, can lower stress and help alleviate negative emotions like loneliness and depression.
Self-hugging is a form of physical comfort that has received little attention in psychological research. As a result, it remains unclear whether self-hugs are effective in helping to reduce feelings of anxiety.
But what if no one is around?
A recent study published in the Journal of Nursing Practice explores this very question. Led by Indonesian researcher Yulia Susanti, the study focused on how self-hugging might impact anxiety levels in individuals facing stressful situations, such as exams or interviews.
The research involved 22 university students, all of whom reported experiencing at least mild anxiety during their thesis course. Before beginning the intervention, participants completed the Depression Anxiety Stress Scale (DASS), which measures the severity of anxiety and related symptoms.
Participants then took part in a weekly self-hugging session for three weeks. Each session involved sitting in a relaxed, cross-legged position and wrapping their arms around their shoulders to mimic a hug. They were guided to gently move their arms and elbows for 30 seconds while repeating uplifting affirmations like “I can do this!”
Key findings
Before the self-hugging intervention:
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18.2% of participants reported moderate anxiety,
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54.5% had severe anxiety,
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27.3% were experiencing panic.
After three weeks of self-hugging:
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36.4% of participants reported only mild anxiety,
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63.6% had moderate anxiety,
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No one reported severe anxiety or panic.
Statistical analysis confirmed that the reduction in anxiety was significant, suggesting that even in the absence of another person, self-hugging can be an effective coping strategy.
While more research is needed to fully understand the benefits, this study provides promising evidence that self-hugging can help manage anxiety. So the next time you’re feeling overwhelmed and there’s no one around, consider giving yourself a comforting hug—it just might help.
