The doctor talked about the benefits of hugs for mental health

In the context of digitalization and a decrease in live communication, more and more people are faced with the so-called "tactile hunger", which directly affects their emotional state and stress levels. Irina Krashkina, a psychotherapist at JSC "Medicine" (Academician Roitberg Clinic), Candidate of Medical Sciences, told Izvestia on January 21 about why hugs remain an important but underestimated resource of mental and physical health.

According to her, hugs trigger a whole range of neurochemical reactions in the body. Warm and prolonged physical contact promotes the production of oxytocin, the hormone of attachment, which increases a sense of security and trust, as well as reduces the level of cortisol responsible for stress. At the same time, the parasympathetic nervous system is activated, which is associated with recovery and a sense of peace. As a result, anxiety decreases, feelings of loneliness weaken, and a subjective sense of well-being increases, which is especially important during periods of emotional burnout or loss.

"Discomfort when hugging is not a sign of "coldness" or "unsociability," but often a consequence, for example, of individual temperament: introverts and people with high sensory sensitivity may perceive tactile contact as an invasion of personal space," the expert explained.

In addition, avoiding physical contact may be the result of a traumatic past or cultural attitudes. Also, in people with neurodiversity, tactile sensations are often perceived as excessively intense. That is why, the expert emphasizes, any physical contact must be voluntary and respect personal boundaries, otherwise it can increase anxiety instead of reducing it.

The anti-stress effect of hugs has also been confirmed by scientific evidence. Studies show that physical contact before a stressful situation helps to lower cortisol and blood pressure levels, and hugs lasting 20-30 seconds stimulate the vagal nerve, helping to slow down the heart rate and better emotional regulation. In this case, context plays a key role: hugs from a close and reliable person have a calming effect, whereas unwanted contact can cause a backlash.

Speaking about the "norm," the doctor noted that there is no universal number of hugs, but the regularity and quality of contact are important. Even one conscious hug a day can significantly improve your emotional state if it is long-lasting, mutual, and not used as a form of pressure or manipulation. For people who are deprived of regular physical contact, massage, contact with pets, or self-compassion techniques can be an alternative.

"Hugs are not just a gesture of tenderness, but a powerful tool for psychophysiological regulation. They strengthen bonds, reduce stress, and promote emotional recovery. However, their value is revealed only in conditions of respect for personal boundaries and voluntariness. In a world where "tactile hunger" is increasingly prevalent, it is important not to forget: sometimes the best therapy is just to hug a loved one and be silent together," Krashkina concluded.

On October 24, vocal teacher, author of the phonopedic method of voice development and Candidate of Pedagogical Sciences Viktor Yemelyanov told Izvestia about the connection of singing with mental health. According to him, such vocal activity can not only improve mood, but also reduce anxiety, help with insomnia and stabilize breathing.

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