Feeling anxious before a big job interview or exam? A hug from a loved one can help—but what if no one is around? New research suggests that self-hugging might be an effective way to calm nerves.
The Power of Hugs on Mental Health
Psychological studies have long shown that hugs from partners, friends, or family lower stress, depression, and loneliness. But until now, little research has explored whether self-administered hugs could have similar benefits.
Testing the Effects of Self-Hugging
A recent study published in the Journal of Nursing Practice (Susanti et al., 2025) investigated whether self-hugging could reduce anxiety. Researchers led by Yulia Susanti from Indonesia recruited 22 students experiencing mild to severe anxiety.
Participants completed the Depression Anxiety Stress Scale (DASS) before and after a three-week self-hugging intervention. The DASS measures anxiety levels, classifying them as none, mild, moderate, severe, or panic-level.
How the Self-Hugging Technique Worked
Once a week, participants:
Sat cross-legged in a relaxed position.
Crossed their arms over their chest, resting fingertips on opposite shoulders (forming a self-hug).
Gently moved their elbows forward and backward for 30 seconds while repeating positive affirmations like, “I can do this!”
The Results: A Significant Drop in Anxiety
Before the study:
- 18.2% had moderate anxiety
- 54.5% had severe anxiety
- 27.3% experienced panic
After three weeks of self-hugging:
- 36.4% reported only mild anxiety
- 63.6% had moderate anxiety
- No participants had severe anxiety or panic
Statistical analysis confirmed that self-hugging significantly reduced anxiety levels.
Key Takeaway
If you’re feeling stressed and lack someone to hug, try hugging yourself. This simple technique may help ease anxiety in high-pressure moments.
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