Why We Need Physical Touch and 7 Things You Can Do Right Now to Solve For its Absence

Do you remember that experience you had? Whether it was a failed relationship or a stressful job. Where something didn't go the way you had planned? We can probably all think of at least one experience. 

Ok, now what about this? How about when you got through it, or maybe while you were still working it out; do you recall a friend, family member, or colleague saying something like, "you will feel relief and be so much more resilient when this is over?" Maybe it wasn't those exact words, but something similar. Yea? 

Last question - did you believe them at the time? 

They weren't lying to you, trying to appease, or making it up. If you are reading this, having come out on the other side and can recall a situation like the example above, most likely you have looked back and realized, they were right. 

While none of us are apparent on the big WHY of COVID-19, all of us are holding heart space for those that have lost loved ones during this unprecedented time; there is hope and silver linings. 

With over a month of not being able to hug each other, communicate with each other any closer than the required amount of "social distance," feeling sad is inevitable. 

Touch is so vital to our growth right from conception. We begin receiving tactile signals even before birth, as the vibration of our mother's heartbeat is amplified by amniotic fluid. So, of course, it is no wonder then, that touch plays a critical role in the connection. 

Physical touch has been linked to releasing oxytocin, known as the "feel good" hormone.

Also known as the hormone that is responsible for connection, bonding, and even trust-building. This is why when you do something as simple as hold hands with someone you love, or of course, the touch that we all know well, the embrace of a hug. It is also the same hormone that is released in parents when they are bonding with their newborn baby. 

Touch is not just about feeling good; as a matter of fact, it is just a perk of physical contact. Physical touch increases levels of dopamine and serotonin, two neurotransmitters that help regulate your mood as well as help your body relieve stress and anxiety. Dopamine is also known to regulate the pleasure center in your brain that is an excellent counter to feelings of anxiety. Studies have shown that cancer patients, students, and even primates that are exposed to some form of touch have an increase in dopamine and serotonin levels.

So, with the lack of touch happening around the world, there is an increased chance that the levels of the hormone oxytocin and the neurotransmitters dopamine and serotonin are low. 

Here are some things that you can do right now, to boost your mood, and make-up for there lack of physical connection that you may be having, temporarily.   

1. Hug A Tree and Get Vitamin D

Have you ever seen an unhappy "tree-hugger?" It is a rare-sighting. Here's why, hugging a tree increases oxytocin, serotonin, and dopamine levels. Hugging a tree, actually makes you feel happier. So get outside, hug a tree, and use the "free" space of a forest we were given by nature to heal yourself holistically.

2. Turn Up The Tunes, Hold A Dance Party, and Move Your Body

Research shows dancing can improve your mental health by boosting your overall happiness. And of course, the nostalgia you feel when you turn on our favorite song and belt out every lyric like you are on stage. Like any good, low-impact cardio workout, dancing (and singing) can improve cardiovascular health, increase stamina, strengthen bones and muscles, and stave off illnesses. Oh, and it is no coincidence that yes, moving your body and hearing your favorite songs can also release the infamous oxytocin. 

3. Smile

First of all, smiling takes fewer muscles and burns fewer calories than frowning, and don't we all need to conserve as much energy as possible right now? But seriously studies have shown that smiling is infectious, and in addition boosts your mood by releasing (you guessed it) serotonin and dopamine, the neurotransmitters that decrease stress and elevate your immune system. So even when you don't feel like it, try smiling. 

4. Engage Your Other Senses (Smell, Taste, See, Listen)

Even though physical touch is hard to come by at the moment, don't forget that we have other senses! Scents like lavender, tastes like chamomile, and listening to songs from artists like Norah Jones, East Forest, Sol Rising, or any music of your choice, can all be used to evoke feelings within. Likewise, if you choose to boost your mood, scents and tastes of citrus, like lemons and oranges, and hearing upbeat music, can all be used to lift spirits. 

5. Daily Routine

The saying goes, "the secret to your future is hidden in daily routine." Coping with unpredictable moments and times in our lives can be counterbalances with having a daily routine or schedule that we follow. Routine can be an anchor. In addition, habits have shown to decrease stress and anxiety levels. Of course, being spontaneous has benefits as well, but in times when there is so much unknown, having a routine helps minimize the amount of unpredictability. 

6. Nourish Your Body (food, sleep)

You are what you eat. Or, we have also heard "garbage in, garbage out." Of course, the reverse of that is when we nourish ourselves with whole foods, and the right amount of whole foods, we can live optimally. Drink enough water, get enough rest, and nourish your body with whole foods. It is no secret that the world right now creates stress and trauma that can be depleting and exhausting. Use food and rest to counteract these feelings versus adding to them by staying awake too long, and eating foods that aren't nutrient-dense. 

7. Remember Gratitude In Every Detail

There is always something to be grateful for! Acknowledge what it is that you do have, each day. Keeping a gratitude journal can be a fantastic way to remember the moments of gratitude throughout the day, and help to end your day with a sense of and steadiness. 

If you are missing the effects that physical touch has on your well-being, try incorporating one into your life. While there are a lot of unknowns in the world, there are plenty of things that we can do in each moment for ourselves to help ease anxiety and boost our oxytocin, serotonin, and dopamine levels.