Written by: Bob Bertsch
The work of supporting families comes with pressures and emotional demands. As service providers, managing our own stress is vital to maintaining balance and well-being. Voluntary self-touch is one way to reduce the effects of stress. In their study, “Self-soothing touch and being hugged reduce cortisol responses to stress” (2021), Aljoscha Dreisoerner and colleagues offer insights into how simple self-touch techniques can help you reduce stress when human touch from others is unavailable or uncomfortable.
Why Focus on Touch for Stress Reduction?
Touch is a powerful tool for stress relief. Whether it’s a reassuring hug or a gentle pat on the back, being touched by others helps reduce cortisol levels—a key hormone associated with stress. But, as many of us experienced during the COVID-19 pandemic, touch from others isn’t always accessible or desired. In these cases, self-touch can serve as an alternative method to reduce stress and foster a sense of calm.
What is Self-Soothing Touch?
Self-soothing touch refers to the act of deliberately touching oneself in a comforting manner, such as placing a hand over the heart, gently rubbing your arms, or placing your hands on your abdomen. This type of touch can mimic the positive effects of touch from others by signaling safety to your brain and body, helping to regulate stress responses.
The study mentioned above found participants who used self-soothing touch showed lower cortisol levels and faster recovery from stress compared to those in a control group. While the effects on heart rate and subjective feelings of stress weren’t as noticeable, the physiological benefits were clear—especially in reducing cortisol levels, a significant marker of stress.
Putting It Into Practice
Here are some practical self-touch techniques you can use during stressful moments:
- Hand on the Heart:
- Place your hand gently over your heart. Breathe slowly and deeply. Feel the warmth of your hand and imagine it sending comforting signals throughout your body. This gesture can help calm your nervous system and reduce stress levels.
- Soothing Belly Hold:
- Rest both hands on your lower abdomen, focusing on the rise and fall of your breath. This can help ground you and promote feelings of security, particularly during anxious moments.
- Gentle Arm Rub:
- Cross your arms and gently rub your upper arms. The act of lightly massaging or stroking your skin can release tension and help regulate your emotional state.
- Face Caress:
- Slowly and gently stroke your face with your fingertips, particularly along the cheeks and jawline. This technique can invoke a sense of calm and self-compassion, particularly when you’re feeling overwhelmed.
You don’t need to wait for a crisis to use self-touch. Here are ways to make it part of your everyday routine:
- Start your day: Take a few moments in the morning to place a hand on your heart and set an intention for the day. Breathe deeply and remind yourself that you are worthy of care and compassion.
- In-between tasks: When transitioning from one task to another, use gentle arm rubbing or a brief belly hold to help ground and center yourself.
- Before bed: End your day with a few minutes of soothing self-touch, like a face caress or hand over the heart, to help ease the transition into rest and sleep.
By integrating these techniques into your daily routine, you can reduce the physiological effects of stress, promote emotional well-being, and continue to provide compassionate care to the families you serve.
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
