Strategies to Simulate Physical Contact - Recognizing the Validity of Tactile Deprivation
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In these challenging times, the absence of human touch can take a toll on our emotional and physical health. However, there are several strategies to help alleviate the effects of touch deprivation.
According to Dr. Brian Wind, PhD, co-chair of the American Psychological Association, human touch can be comforting and soothing. While meeting someone for a hug might not be possible, there are alternatives. Quarantining for two weeks beforehand and maintaining physical distance, such as hugging beneath a blanket or with gloves on, can help satisfy our need for human connection.
Researchers, including a WHO commission, have studied the severe health risks associated with social isolation and loneliness, such as stroke, heart disease, diabetes, cognitive decline, and premature death. To mitigate these risks, they recommend strengthening social bonds and participating in self-help initiatives like the "Together Against Loneliness" campaign and regulated social interaction programs.
Pets can play a significant role in our lives, elevating serotonin and dopamine levels, offering companionship, and motivating outdoor exercise. Owning a pet, particularly a dog, is associated with lower rates of depression and lower blood pressure in stressful situations.
For those seeking a more tangible form of comfort, weighted blankets can provide a soothing sensation of being gently held, reducing stress and anxiety. A good weighted blanket should be between 5 to 10 percent of your body weight, lighter if you have mobility issues, and no more than 30 pounds.
Body massagers can offer a sense of comfort and relaxation during periods of touch deprivation, while foam body rollers can mimic the pressure of a human massage and provide sensory stimulation.
During sleep, a body pillow can offer a sense of comfort and security similar to human touch. For pregnant women, a pregnancy pillow that cuddles from both sides can provide additional comfort and soothing back benefits.
In addition to physical comfort, honest emotional expression can provide a form of comfort during periods of touch deprivation. Crying, for instance, can be a powerful release of emotions.
The NYC government encourages self-intimacy as a safe sex option during isolation, while masturbation can also improve body image and self-esteem. Masturbation temporarily improves mood, eases stress, and can act as a natural sleep aid.
Combining households can be a thoughtful way to avoid loneliness. Baths, which trigger an instinctual feeling of prenatal safety and security, can also help reduce stress and anxiety.
While these strategies can help manage touch deprivation, it's essential to remember that they are not a substitute for human connection. As we navigate these unprecedented times, let's strive to maintain our social bonds and support each other in any way we can.
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