We all know that a warm hug from a friend or loved one can lift our spirits and ease emotional distress. But what happens when no one is around? Can giving yourself a self-hug offer the same mental health benefits?

A recent study published in the Journal of Nursing Practice (2025) sheds light on this question by exploring whether self-hugging can actually reduce anxiety.

A Simple Technique With Powerful Results

Led by Indonesian researcher Yulia Susanti, the study involved 22 university students who were experiencing at least mild anxiety. The researchers used the DASS (Depression Anxiety Stress Scale) to measure participants’ anxiety levels before and after a series of self-hugging sessions.

Here’s how the self-hug therapy worked:

• Participants sat cross-legged in a relaxed posture.
• They placed their hands on opposite shoulders, forming a self-hug.
• While gently moving their arms forward and backward for 30 seconds, they repeated positive affirmations such as “I can do this!”.
  

Measurable Improvements in Anxiety

Before the intervention:

• 18.2% had moderate anxiety
• 54.5% had severe anxiety
• 27.3% were in panic state
  

After three weeks of self-hugging:

• 36.4% had mild anxiety
• 63.6% had moderate anxiety
• No participants remained in severe or panic categories
  

The findings showed a statistically significant decrease in anxiety, suggesting that this simple self-help method can be highly effective in reducing stress and enhancing emotional well-being.

Self-Hugging as a Natural Anxiety Relief Tool

This research offers promising insights into the power of self-touch and self-compassion in mental health. If you’re feeling anxious before an exam, interview, or challenging event, a self-hug might just be what you need to calm your mind.