Soothing Touch
Dear ones,
One of the things that happened with the social distancing, stay-at-home orders, self-isolation and quarantine during high-transmission phases of COVID-19 was that folx who lived alone, and those who had been exposed or became symptomatic, were cut off from physical contact with other humans. This article in Time Magazine references the term “touch deprivation” as a side effect of these safety measures, and shares some of the science behind why this absence of physical contact may have contributed to our psychological stress during this pandemic - and may continue to do so, especially if we are immune compromised or at risk for more serious illness from COVID-19.
There is significant research that demonstrates the psychological and developmental importance of physical touch – platonic, affective, romantic, therapeutic – including the link between sensory stimulation and the release of oxytocin, a hormone and neurotransmitter which is known to improve well-being and reduce stress. In this article, psychologist Miriam Akhtar references studies that have indicated numerous health benefits of physical touch, especially in older adults.
Those of us who lived with families, partners or children during the most intense phases of the pandemic have had an advantage: that of being able to hug and be hugged, hold and be held, and otherwise interact physically with those in our homes. Even people who had pets were able to access the healing and relaxing power of touch and tactile/sensory stimulation through interactions with their animals. But what if we don’t have that access – or we want a non-interactive option for this type of self-care?
Lucky for us, compassionate self-touch can have many of the same therapeutic benefits as interactive touch. Sesame Street offers this video to help teach children the self-soothing power of giving themselves a hug, and a number of yoga poses can provide this soothing effect as well. There are gestures and practices of healing touch that can be done alone or with a safe person, including a neck massage that stimulates the all-important vagus nerve. And self-massage has also been shown to reduce physical pain and increase body-positivity – as well as being something we may do instinctively when we feel stress or tension.
Mary NuriStearns, a trauma-informed therapist and yoga instructor, suggests this strategy for engaging self-touch in a way that is healing and relaxing:
Soothing with Comfort Pose – soft touch, rocking, soothing = comfort, creates a sense of safety:
Sit or lie down with back and hips supported
Place one hand on heart, one hand on belly
Focus on breathing in and out slowly
If you are someone who experiences the healing power of touch, you may find these resources & practices particularly touching!
Peace,
Glynn
