The Healing Power of Hugs: How One Simple Act Can Boost Mental Health

Day 1 of the 31-Day Mental Health Challenge: Give Someone a Hug

April might’ve been Counseling Awareness Month, but we’re heading into May with an even bigger intention—Mental Health Awareness Month—and I’m diving in with my 31-day mental health challenge. Today’s task: Give someone a hug. Simple, right? Maybe. But also powerful.

Why Hugs Matter More Than We Think

Hugging isn’t just a nice gesture—it’s science-backed medicine. When we hug, our bodies release oxytocin, often dubbed the “love hormone.” Oxytocin is known for promoting bonding, reducing stress, and enhancing feelings of trust and safety. Studies show that hugging also decreases levels of cortisol (the stress hormone), lowers blood pressure, and can even strengthen the immune system (Field, 2010; Grewen et al., 2005).

In fact, research published in Psychological Science found that people who receive frequent hugs are more resilient to illness and experience fewer severe symptoms when sick. Hugging, it turns out, isn’t just good for the heart—it might help protect it, too.

But the beauty of hugging doesn’t stop at physiological benefits. Hugging is connection in motion—a grounding, affirming moment that reminds us we’re not alone.

My Hug: A Moment with Lucky

I’m a hugger by nature. I hug my spouse. I hug my daughter. I hug my granddaughter, my grandkitties, and my dog. But today, I chose to be intentional. I chose to hug Lucky, our rescue pup.

Lucky came into our lives three years ago. He was partially blind and deeply traumatized from past abuse. When we met, he wouldn’t run—he would freeze. You could read the “please don’t notice me” in his eyes. I saw him and instantly thought, I need to save this dog. And I did. We did.

He warmed up slowly. But when he did, he became a different dog—my shadow. Sometimes I love that, sometimes I loathe it. But yesterday, I sat on the couch, and there he was—pressed beside me like always. I picked him up, wrapped him in my arms, and held him close. He tucked his little face between my shoulder and neck. I buried my nose in his fur, felt the warmth, the heartbeat, the soft weight of another being that trusted me entirely.

We both took deep breaths.

And just like that, the stress that had been chewing away at me all morning began to fade. The tension in my shoulders eased. I felt grounded again—present, calm, connected.

If Alberta recognized emotional support animals, Lucky would be mine. He’s been with me through some dark moments, just sitting quietly, letting me pet him while the worst passed. And I’m so grateful for that.

Hugging Isn’t Just for People

Science backs up what many pet owners know instinctively: Hugging or petting animals can have similar emotional and physiological benefits to human touch. According to a study published in Frontiers in Psychology, interactions with animals—especially those that involve physical touch—can reduce anxiety, improve mood, and even help regulate heart rate and breathing.

And let’s be honest—sometimes a hug from your dog is exactly what your nervous system needs.

Final Thoughts

So if you're wondering whether a hug is really enough to make a difference, here's your answer: yes. Not because it’s a magic cure, but because it’s a moment—an intentional pause—that reminds your brain and your body that you are safe, connected, and not as alone as your stress might make you feel.

Whether it's a person, a pet, or even a weighted blanket—if it gives you a sense of calm and safety, embrace it. Literally.

Sources:

• Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review.

• Grewen, K.M., Anderson, B.J., Girdler, S.S., & Light, K.C. (2005). Warm partner contact is related to lower cardiovascular reactivity. Biological Psychology.

• Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and psychophysiological effects of human-animal interactions: The possible role of oxytocin. Frontiers in Psychology.

LUCKY

Day 1 complete