Ah, hugs. Those warm, squishy, feel-good moments that can turn the worst day into a tolerable one. Hugs are more than just gestures of affection—they’re tiny miracles that boost our mood, health, and overall well-being.
In fact, some researchers suggest that we need at least 8 hugs a day to thrive! Yes, you read that right: eight! And before you scoff at the idea, let’s take a journey into the world of hugs—both human and animal—to discover why they’re so vital.
The Science Behind Hugs: Why Your Body Craves Them
Hugs are the ultimate multi-taskers. They do everything from releasing oxytocin (the “love hormone”) to reducing stress and lowering blood pressure. Oxytocin not only strengthens bonds but also helps to combat loneliness, a growing issue in our fast-paced, screen-obsessed world.
But wait, there’s more! Hugs also boost serotonin, the hormone responsible for happiness. It’s like your brain’s way of saying, “Hey, thanks for that!” after a good squeeze. And if you’re looking for an immune system boost, hugs might just be the cheapest remedy around.
How to give a good hug
To make a hug meaningful, focus on being present and intentional. Use both arms, hold for a few extra seconds, and match the other person’s energy, whether they need comfort, celebration, or support. A gentle squeeze, soft words, or a reassuring touch can add warmth and sincerity. Most importantly, let your hug be genuine—it’s not just a gesture, but a way to show care, connection, and love.
Why Eight Hugs, Though?
According to family therapist Virginia Satir, “We need 4 hugs a day for survival, 8 hugs for maintenance, and 12 hugs for growth.” Eight hugs might sound ambitious, but think of it as your daily vitamin dose—spread them out through the day, and before you know it, you’re a hugging hero.
Start with a morning hug for your partner or roommate, add a few during your workday (with willing colleagues, of course), and finish with a goodnight squeeze. Bonus points if you hug your pet—because guess what? Animals love hugs, too!
Ok! But what if you live alone? I will get to that shortly , but first, let me remind you that animals are big huggers, so, there’s definetely something primal connected to the need for hugs.
Animals: Nature’s Expert Huggers
That’s right. Humans aren’t the only species that understand the magic of touch. Animals, too, are big fans of cuddles.
Ever seen a panda hugging itself? It’s one of the cutest self-soothing techniques you’ll ever witness. Cats knead blankets (and sometimes you) as a way to create comfort, which is essentially their version of a hug. Dogs hug it out and let’s not forget monkeys—champions of the social hug. They embrace their babies, friends, and sometimes even their human caretakers, spreading love with every snuggle.
Otters hold hands while floating (adorable, right?), penguins huddle for warmth, and even elephants use their trunks to wrap around one another in displays of affection. It’s clear: hugging is universal.
How to Sneak in Those 8 Hugs
If you’re shy about asking for hugs, don’t worry. You can ease into it:
1. Start with family or close friends. They’re your safest bet for initiating a hug without awkwardness.
2. Volunteer as a dog walker. Pets are the best huggers—always enthusiastic, never stingy.
3. Join a local hug movement or event. Don’t be weirded out…these hug groups actually exist and they usually run Free Hugs campaigns too.
4. Be generous. Offer hugs when someone seems down or when a celebration calls for it. People rarely turn down a heartfelt hug. Unless it feels creepy. If your intuition says it feels wrong, then don’t.
Now, back to hugging when you are living alone.
Living alone doesn’t mean you have to miss out on the benefits of hug therapy! While nothing truly replaces the warmth of a human hug, there are plenty of creative alternatives to give your body and mind similar comforting effects:
1. Self-Hugging (Yes, Really!)
It might sound silly, but wrapping your arms around yourself and squeezing can activate the same soothing response in your brain. Try it while taking deep breaths or when you’re feeling particularly stressed. Think of it as giving yourself the love you deserve!
2. Weighted Blankets
This is so cool! A weighted blanket can mimic the pressure of a hug, helping to calm your nervous system and reduce stress. Curling up with one while reading or watching TV can be surprisingly comforting.
3. Cuddly Pets
If you have a pet, you’ve got a built-in hug buddy. Cats, dogs, rabbits, and even birds can offer companionship and physical closeness. Don’t have a pet? Consider volunteering at an animal shelter—animals love affection just as much as humans do.
4. Body Pillows or Hugging Cushions
Body pillows are a fantastic substitute for physical contact. Some are even designed to feel like a warm embrace. Hugging a soft, plush cushion can be oddly therapeutic, especially when you’re unwinding after a long day.
5. Heat Therapy
The warmth of a hot water bottle or heating pad placed on your chest or lap can create a cozy, calming sensation similar to a hug. Throw a blanket in the dryer, the wrap yourself in it for a warm, soothing all over hug! Pair it with soothing music or a cup of tea for extra comfort.
6. Massage or Acupressure Tools
Massage chairs, handheld massagers, or even foam rollers can simulate the physical relief you might get from a hug. They help relax tense muscles and give your body the physical attention it craves.
7. Mindful Practices
Sometimes the emotional aspect of hugs can be replaced by grounding practices like yoga, meditation, or deep breathing. These activities help release oxytocin and serotonin, giving you that same feel-good boost.
8. Social Connection in Other Forms
Even if you’re physically alone, emotional connection can go a long way. A heartfelt video call with a friend or family member might not be a hug, but it can still provide closeness and reassurance.
9. Music and Movement
Listening to comforting music or dancing in your living room can release endorphins and create a sense of physical and emotional freedom. Give yourself permission to move with joy and ease—it’s like a hug from within.
10. Volunteer or Join Community Groups
While this doesn’t replace hugs outright, building social connections through volunteering or participating in community activities can reduce feelings of isolation and increase opportunities for affection when the time is right.
Remember: Self-Compassion Counts
Above all, be kind to yourself. Living alone can feel isolating at times, but these little acts of self-care are like giving yourself a metaphorical hug. You’re showing yourself the love and comfort you need, and that’s incredibly powerful.
The Takeaway
Hugs aren’t just nice—they’re necessary. They remind us that we’re connected, that we matter, and that no matter how tough life gets, there’s always room for a little comfort. And if animals can instinctively understand the value of touch, surely we humans can manage our daily eight.
So, go forth, hug often, and remember: you’re only a few squeezes away from a healthier, happier you. If a panda can hug itself, you can definitely hug someone else.
