Can Self-Hugging Reduce Anxiety?

Getting hugged by a friend can help with negative feelings, but what about self-hugging?

Anxiety is a common problem that many people experience in their lives. One strategy that can help reduce feelings of anxiety before a stressful situation, such as a job interview or an important exam, is to receive a hug from a partner, family member, or close friend. Psychological research has repeatedly shown that getting hugged by another person reduces stress levels and negative feelings such as depression and loneliness.

But what can be done if no other person is present?

A type of hug that has not been systematically investigated much in psychological research is self-hugs. Thus, whether or not self-hugs can help in fighting feelings of anxiety is presently not clear.

A study on self-hugging and anxiety

To close this gap in the psychological literature, a recent study published in the scientific Journal of Nursing Practice focused on the effects of self-hugs on anxiety (Susanti and co-workers, 2025). The research team, led by scientist Yulia Susanti from Indonesia, asked 22 volunteers to fill out the so-called DASS (Depression Anxiety Stress Scale) questionnaire once before and once after a self-hugging intervention.

All volunteers were students in a thesis course who experienced at least mild anxiety. In the DASS questionnaire, the volunteers had to answer several questions about physical and psychological aspects of fear and anxiety. Based on the scores, the volunteers could be classified as having no anxiety, mild anxiety, moderate anxiety, severe anxiety or panic.

For the self-hugging intervention, the scientists invited the volunteers once a week for three weeks. Each time, the volunteers were asked to relax as much as possible and sit cross-legged in a comfortable position. Volunteers were then asked to cross their hands over their chests and rest their fingertips of each hand on the opposing shoulder, resulting in a self-hug. They were then asked to move their hands and elbows forward and backwards for 30 seconds, while repeating positive affirmations like “I can do this!”.

Before the self-hugging intervention, 18.2% of volunteers experienced moderate anxiety, 54.5% experienced severe anxiety and 27.3% experienced panic. After the self-hugging intervention, 36.4% of volunteers experienced mild anxiety and 63.6% experienced moderate anxiety. No one experienced severe anxiety or panic anymore. Statistical tests revealed a significant reduction in anxiety as a result of the self-hugging intervention.

If no one is around to hug you, self-hugging can help fight anxiety

Taken together, the results of the study clearly indicate that self-hugging may be helpful to reduce feelings of anxiety. So, the next time, you are anxious because of a stressful situation, such as an important exam, consider hugging yourself!