50 Lil' Habits That Make a Big Difference: 20-Second Hug
A 20-second embrace can be more soothing than a spa day.
Our "go big or go home" culture has left many people feeling overwhelmed, stuck, and gloomy, when all it takes is a lil’ action to turn things around.
Want to try out a new daily habit? I've got a few suggestions.
Here's a fun one:
Hug it out!
Can 20 seconds really make a difference in our overall health and wellness? According to recent studies it can if you spend that 20 seconds in a hug.
Hugs are a potent way to convey connection, support, and reassurance, and if you maintain that embrace for the length of the chorus of “Karma Chameleon” or “Jolene,” it can help to reduce stress, improve mood, and even boost immunity.
PRO TIP: If you don’t like to hug others, that’s ok! You can get the same health benefits from hugging a tree or a pillow. And although my dog Milo likes a big hug (he gets into my lap and leans all 70+ pounds into me so that I embrace him and tell him how handsome he is), your pet may prefer belly rubs to hugs.
I love a 20-second hug. Physically, it opens my chest, shoulders, and back, and the squeeze feels fantastic. My 20-second hugs always seem to end in a giggle as one of us begins to wriggle free while the other claims that the time hasn’t expired. When we release, we are both smiling and I always feel more relaxed.
“Hugging in public is a Western practice. Meditation, conscious breathing, is an Eastern practice. The two come together in hugging meditation. I think it’s a good combination. The practice of mindful hugging has helped so many people to reconcile with each other. When we hug, our hearts connect and we know that we are not separate beings.” - Zen Master Thich Nhat Hanh
Human touch is powerful. It helps to foster greater feelings of trust, empathy, and understanding between two people, but only when it’s consensual.
Use your best judgment when deciding if and when a hug is appropriate. Always respect physical boundaries. Even if you’re close with the person, ask for permission before hugging. If they decline, don’t take it personally. If you embrace, give the other person enough room to feel comfortable with the hug; don’t pull them too close or try to hold them for longer than they want.
Make the 20-second hug a daily habit by introducing the concept to your inner circle to find out who’s in. Assure them that if necessary, you can start lil’ with a 5-second hug and work your way up. When your people aren’t up for it, hug a tree or a pillow – at least they won’t judge you while you’re singing the chorus to Toto’s “Africa”.
If this LIL’ HABIT resonates with you, help make it stick by talking about it with a friend.
Watch: Dolly Parton performs “Jolene” with Brandi Carlile, P!nk , Judas Priest, Duran Duran , Sheryl Crow , Eurythmics, Pat Benatar, Neil Giraldo and Zac Brown Band.
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Remember, any time you start something new, even if it’s as simple as a 20-second hug, you must step outside your comfort zone and greet your Resistance.