No-fuss anxiety tips #11: Connect with Cuddles
Welcome to blog number 11 of 20 in this quick-read, no-fuss series on anxiety. Each post aims to give you actionable ideas on how you can get a handle on your anxiety. In this blog, we’re looking at how connection through physical touch through cuddles can boost oxytocin - the so called “cuddle hormone”, which can feel soothing and comforting you’re feeling anxious.
What these tips won’t do is explore the origins and purpose of anxiety for you – this type of deeper exploration is what counselling offers. That said, having strategies for managing anxiety is a great place to start. Each article is designed to be quick read, no-fuss. So, let’s get into technique number 11: connect with cuddles.
Connect with cuddles
Consensual cuddles prompt the release of oxytocin - the feel-good “cuddle hormone” in our brains, which can feel soothing and comforting when we’re anxious
Cuddles calm cortisol
How do you feel about cuddles and hugs? For lots of people the physical touch of a warm hug feels soothing. That’s because a consensual hug with someone we love or feel positive feelings towards can result in a decrease in the stress hormone cortisol. Research shows that people who report more daily hugs in their social interactions have significantly smaller amounts of the stress hormone, cortisol (Romney et al., 2023) which can help quieten the brain's amygdala, which naturally lowers anxiety, reduces heart rate, and promotes feelings of safety.
Cuddles boost oxytocin
But its not just cortisol that’s involved in cuddles. Oxytocin, also, is a naturally produced hormone that is impacted by cuddles and affectionate touch. Oxytocin has calming affects on our nervous system and can help with a feeling of greater ease. It’s often nicknamed “the cuddle hormone” because we know that cuddles and affectionate touch is associated with increased oxytocin levels and decreased self-reported anxiety (Schneider et al., 2023). And it doesn’t have to involve long, drawn out cuddle sessions, either - research shows that even micro-cuddles and brief moments of affectionate touch and physical closeness boost oxytocin levels to significantly decrease anxiety (Schneider et al., 2023). All in all, cuddles and affectionate touch are great new for our nervous system.
Other options for the “cuddle effect”
Not everyone enjoys a hug, of course. That doesn’t mean you’re exempt from getting some oxytocin goodness in your life. There are other creative ways to benefit from the power of the cuddle hormone, without the need to embrace another human. We’ll explore a range of ways you can boost your oxytocin levels - even if cuddling another human isn’t your thing or isn’t available to you.
Pets a potent force for managing anxiety
It’s been shown that spending time with animals can boost our health and wellbeing, and that being around pets can lead to reduced levels of anxiety. Dog owners who interact with their pet have been found to have higher levels of oxytocin in their blood. So, the act of stroking a cat or cuddling up to a dog can help towards that oxytocin boost, and with managing anxiety. If you don’t own a pet, consider volunteering at an animal rescue shelter or walking a neighbour’s dog.
Other creative ways to boost oxytocin
If animals are not your things, research also shows that gazing into the eyes of someone you love and sharing a meal with a friend or someone you feel warm towards prompts the release of oxytocin.
Other cuddle hormone boosters include:
Singing with others
Taking part in martial arts
Giving or receiving a massage
Stroking your own skin
Are there any ideas there that catch your eye as ways you can experimenting with boosting your oxytocin levels to help with anxiety?
Next steps?
I hope you’ve found something useful in this short blog. If you’ve got an appetite for more, then do look out for other blogs within this anxiety-themed series. The next article, #12, explores how having a good laugh can help when it comes to anxiety.
And, if you’d like to talk through how counselling can help you with a deeper exploration of your anxiety, do make contact with me, Claire Law.
I’m a BACP Senior Accredited Psychotherapist offering professional counselling and psychotherapy in Preston, Lancashire and online for adults based in the UK.
We can talk through how online counselling or face-to-face counselling at my therapy room in Preston could be helpful for you in managing your anxiety and getting to the roots of what lies behind your anxiety. I’d love to hear from you.
References:
Romney, C.E., Arroyo, A.C., Robles, T.F., Zawadzki, M.J. (2023). Hugs and Cortisol Awakening Response the Next Day: An Ecological Momentary Assessment Study. Int J Environ Res Public Health. 2023 Mar 30;20(7):5340.
Schneider, E., Hopf D, Aguilar-Raab, C., Scheele. D., Neubauer, A.B., Sailer, U., Hurlemann, R., Eckstein, M., Ditzen, B. (2023). Affectionate touch and diurnal oxytocin levels: An ecological momentary assessment study. Elife. 2023 May 30;12:e81241.