Mental wellbeing is a term used to describe how someone thinks and feels about their life. It encompasses our ability to cope with stress, manage our emotions, and make sense of the world. For many people it’s harder to achieve this balance in today’s fast-paced, technology-driven world. Stressors like financial difficulties, long work hours, and mounting responsibilities can trigger mental illness symptoms and impact our mental wellness. But adopting healthy habits can also help us manage these pressures more effectively. The benefits of touch are undeniable whether it be from someone we love, a professional, or ourselves. The simple act of touching releases endorphins that provide us with a feeling of euphoria and happiness. Touch is also an important part of our lives as it serves as a source of nonverbal communication that strengthens social relationships and lowers stress levels.

What is Mental Well-being?

Mental well-being is defined as how you think and feel about your life. It includes your ability to cope with stress, manage your emotions, and make sense of the world. For many people, achieving and maintaining mental well-being can be a challenge in today’s fast-paced, demanding, and highly connected world, where stressors like financial difficulties, long work hours, family responsibilities, and social media pressure can trigger mental illness symptoms. But there are many things you can do to maintain or improve your mental well-being. The first step is recognizing the signs and symptoms of mental health issues and knowing when to get help. You can also take steps to reduce your stress, get enough sleep, exercise, eat healthfully, and connect with others.

Why Is Touch Important for Mental Well-being?

Touch is an important part of our lives as it serves as a source of nonverbal communication that strengthens social relationships and lowers stress levels. Touch can have positive effects on our mental health and even improve our immune system function. When we are touched, there is an increase in the production of oxytocin, a hormone that is linked to feelings of love, compassion, trust, and happiness. Touch also has a positive impact on our brain by lowering levels of the stress hormone cortisol and improving our mood. These effects can be especially helpful for people who may be experiencing mental health challenges, such as depression, anxiety, or PTSD.

The Link Between Touch and Depression

Many studies have shown that touch is beneficial for people with depression. One theory is that the positive effects of touch on our immune system and cortisol levels can help people with depression by improving their health and having a positive impact on their mood. One study found that people with depression who participated in a 9-week massage therapy course had lower cortisol levels and higher oxytocin levels compared to those who were in a control group. Other studies have suggested that touch may be helpful for people with depression because it contributes to a sense of being cared for and understood.

The Link Between Touch and Anxiety

The research on the relationship between touch and anxiety is also interesting. One study found that massage therapy helped relieve anxiety in people who had been diagnosed with cancer. Another study found that people with anxiety who were given a massage reported feeling significantly less anxious.

The Link Between Touch and Trauma Recovery

Touch therapy is a form of treatment used with people who have experienced trauma. It may be used alone or in combination with other therapy techniques. Studies on the use of touch therapy in this setting have had promising results. In one study, women who had experienced sexual abuse in the past received massage therapy once a week for 8 weeks. They reported feeling less anxiety, depression, and PTSD symptoms after the study was over.

Touch for confidence and self-esteem

The positive effects of touch may also extend to our self-esteem and confidence. Self-esteem is our overall sense of self-worth and is usually based on our internal traits, such as intelligence and creativity. Research suggests that self-touch, which is when we touch ourselves, can influence the way we feel about ourselves. People who regularly engage in self-touch may feel more positive about themselves and be more confident. Self-touch can also be used as a soothing or stress-relieving technique.

How to Become More physically touch-sensitive

The easiest way to increase your sensitivity to touch is to practice receiving and giving touch. This will help you to tune in to your body and become more aware of its needs. Keep an eye out for affectionate gestures in your daily life, such as a quick peck on the cheek from a loved one, a friendly pat on the back, or a hand squeeze from a colleague. You can also spend more time hugging people, especially those whom you don’t typically interact with, like a family member or friend, or even a stranger whom you see every day.

How to Practice Self-Care in Daily Life

If you keep the benefits of touch in mind, you’ll be better able to use it to boost your mental well-being. Here are some ways you can incorporate touch into your daily life:

- Breathe - Touch is one of the most basic self-care skills that we can practice anytime, anywhere. Start by taking a few deep breaths from your abdomen, not your chest. This will help calm your nervous system and boost your parasympathetic nervous system, which is responsible for our body’s “rest and digest” response.

- Self-massage - You can do this by gently rubbing your hands, arms, calves, feet, and legs.

- Hug - Hugging can be a powerful way to show love and receive love.

- Hold hands - When you’re with your romantic partner, try holding hands.

- Use nonverbal communication - Nod, smile, or wink at someone in your daily life whom you like, or pat someone on the back or hug them when they’ve done a good job or achieved something.

- Schedule relaxation into your daily life - This can be as simple as taking a bath or listening to music.