How Holding Yourself Can Reduce Stress
Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate, and help you feel less stressed. Our guest tries a practice in self-soothing touch.
\n\nLink to episode transcript: https://tinyurl.com/2zbykwh6
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Episode summary:
\n\nWhile reading this, you might be fiddling with your fingers or have a hand resting on your face -\u2013 these are examples of self-touch. This week, we are examining the benefits of offering ourselves soothing touches with comedian Calvin Cato. Calvin leads a busy, stressful life. He tried the self-soothing touch practice as a way to better connect with himself. He found that physically caring for himself allowed him to reground his emotions and regulate his stress. To his surprise, the physical sensations also triggered fond childhood memories with his father. Later, we hear from self-compassion and mindfulness expert Aljoscha Dreisoerner about why we evolved to crave touch and how self-touch can be as effective as getting a hug from someone else.
\n\nPractice:
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- Find a comfortable position to begin the practice. What works for one person might not work for another. Here are some options you can choose from: \n
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Place one or both hands on your heart or stomach.
\nPlacing your right hand on your heart and the left on your belly while focusing on the rising and falling of the breath.
\nStroke your arms or cheeks.
\nPlace your right hand under your left arm, by the side of the heart. Place your left hand on the top of your right arm.
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Try the practice you choose for at least twenty seconds. While doing the practice, focus on taking a few deep breaths, drawing attention to the pressure and warmth of your hands.
\nRepeat as many times as you would like.
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Today\u2019s guests:
\n\nCalvin Cato is a comedian and writer based in New York City.
\n\nLearn more about Calvin: https://tinyurl.com/3hcmcf8y
\n\nRead Calvin\u2019s personal essay in Queendom: https://tinyurl.com/42u5h23w
\n\nFollow Calvin on Twitter: https://tinyurl.com/2p5pkmkb
\n\nFollow Calvin on Instagram: https://tinyurl.com/z5h47asz
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Aljoscha Dreisoerner is a Post Doctorate at The University of Vienna interested in self-compassion and mindfulness.
\n\nLearn about Aljoscha\u2019s work: https://tinyurl.com/bdfa48n7
\n\nFollow Aljoscha on Twitter: https://tinyurl.com/94txhhrj
\n\nFollow Aljoscha on Facebook: https://tinyurl.com/yc4wbmfh
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Resources from The Greater Good Science Center:
\n\nWhy Physical Touch Matters for Your Well-Being: https://tinyurl.com/m2ea524m
\n\nHands On Research: The Science of Touch: https://tinyurl.com/bdfbk36d
\n\nFour Ways Hugs Are Good for Your Health: https://tinyurl.com/3x39apr8
\n\nHow Touch Shapes Emotion: https://tinyurl.com/3ukuut3b
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More Resources on self soothing touch:
\n\nCBC - Self-soothing strategies to help break a chain of anxious thoughts quickly: https://tinyurl.com/3ksh2u6e
\n\nTED - Bonus: Self-soothing exercises with Dr. Kristin Neff: https://tinyurl.com/mvrwa596
\n\nBusiness Insider - It's possible to be literally starved for touch \u2014 here are the symptoms of the condition: https://tinyurl.com/bdc42rh7
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Have you tried giving yourself a hug recently? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
\n\nHelp us share The Science of Happiness!
\n\nLeave us a 5-star review on Spotify and share this link with someone who might like the show: https://tinyurl.com/ytt84cex