Oxytocin: Hugs, not Drugs, for Stress Relief

 Also known as the “love”, “cuddle”, or “bonding” hormone, oxytocin is my favorite hormone. As I like to say, we need more hugs not drugs. Oxytocin is associated with facilitating childbirth and bonding between mother and child, but is also associated with social bonding in general, as well as trust, empathy and sexual arousal. It can help reduce anxiety and depression as well. It is not only released into the blood but also into certain areas of the brain responsible for emotional, social and cognitive behaviors. It can have far-ranging physiological and psychological effects. It can contribute to relaxation, feelings of trust and psychological stability. 

High stress levels inhibit the production of oxytocin so focusing on optimizing levels on a regular basis is an important strategy to combat stress. Stress consumes oxytocin. Oxytocin in the brain helps to modulate the hypothalamus-pituitary-adrenal (“HPA”) axis which is involved in our complex stress response. Oxytocin can help “calm” the reactivity of the HPA axis and activation of the sympathetic nervous system. It also helps coordinate the demands on our immune systems and energy balance triggered by stress. 

In other words, oxytocin doesn’t just help us feel better but seems to beneficially impact the actual stress response at its most fundamental level. Oxytocin can help us adapt to highly emotive events, combat overwhelming stress and reduce anxiety and depression caused thereby. Oxytocin helps facilitate bonding and long-term relationships, capable of providing emotional support integral to reducing/managing chronic stress. What’s more, this incredible hormone/neurotransmitter appears to facilitate neurogenesis in adults and help repair tissues after a stressful event. It makes sense that when we are feeling “connected/bonded”, we feel more relaxed, loved and supported which can have a wide range of positive psychological and physiological impacts. No wonder hugs make us feel so incredible!

We can easily enhance levels of this hormone I am so enamored with. One of the primary reasons things like massage, reflexology and acupressure can reduce stress so effectively is the ability of these modalities to promote the release of oxytocin. 

Oxytocin is released not only when we are in love and during orgasm, but it is also released via touch in general, as well as positive interactions and bonding with friends and family. We can “oxy up” via cuddling, hugs (non-romantic counts), massage, acupressure and even by petting animals (with corresponding benefits for the animals too). Dog owners show higher levels of oxytocin as well as lower levels of cortisol; petting an animal and receiving unconditional love is a highly effective way of increasing levels of oxytocin and minimizing stress. 

Hugging in general and sleeping literally intertwined with someone I love is one of my absolute favorite things in the world; it is incredibly peaceful and mood-enhancing and is my best habit to counter stress and insomnia. Intimacy is not required though; being involved in groups in sync, like in a band or choir, is another excellent way to increase oxytocin levels, while simultaneously reaping the benefits associated with music, discussed above.

If you’re interested in delving further into how destructive chronic stress is (physiologically and psychologically) and evidence-based ways to address it, you can read about it in my book, “Release Yourself: 52 Proven Ways to Conquer Stress.” Available @ https://amzn.to/43ejV21