20-second practice done every day can reduce anxiety and stress

Eli Susman, a devout meditator, wanted to deepen his practice, and his meditation journey took him around the world. He spent a month at Plum Village, a mindfulness practice center in the south of France run by Buddhist monks focused on perfecting the art of living mindfully.

Susman expected to spend most of the retreat in long meditation sessions, but to his surprise he discovered that the schedule only allowed for 30 minutes of formal meditation. Accustomed to much longer meditation sessions, Susman began to change his mindset after talking to one of the monks. Instead of three hours of meditation, the monk advised him that it only took three breaths to tune into the present moment.

“It hit me,” Susman told CNN . “What if three breaths, or about 20 seconds, really are enough to make a difference in people’s lives?”

Now a doctoral candidate in psychology at the University of California, Berkeley, Susman tested his theory in a study published in April in the journal Behavior Research and Therapy. He sought to find out whether a quick moment of self-compassionate touch — calming yourself through physical contact — could induce similar mental health benefits as meditation, which typically requires more time and commitment.

The study showed that a single 20-second session of self-compassionate touch significantly reduced stress, increased kindness toward the participant, and improved mental well-being. The mental health effects were greater among people who performed this micro-practice daily than among those who did not practice it as frequently.

“In this touch-starved society, we can offer ourselves the same kindness and compassion we so freely offer to others,” Susman said. “It’s well within our reach.”

This study is based on a 2021 researchconducted by German researchers, which showed that 20 seconds of self-compassionate touch reduced cortisol levels after people underwent a stress-inducing task.

Brief daily touches improved people’s well-being

The latest study measured how college students — who are often busy juggling school, work, and extracurricular activities — felt about themselves in the current moment. Study participants were randomly assigned to watch either a video on how to perform self-compassionate touching or a finger-touching exercise.

Finger tapping involved bringing the index finger and thumb together, and served as the control group. College students performed one of the two practices for 20 seconds a day for a month and were then asked to rate their emotional well-being.

College students reported a difference in self-compassion immediately after their first 20-second session of self-compassionate touching. After a month of daily practice, students reported higher levels of self-compassion, less stress, and better mental health compared to those in the finger-touch group.

“It’s an interesting study, but not surprising,” said Dr. Sanam Hafeez, director of neuropsychology at Comprehend the Mind in New York City, who was not involved in the study.

“Doing this daily self-compassionate touch, albeit brief, was highly effective, almost as if you were seeing a therapist long-term.”

Susman’s findings answer an important question about how much self-compassion training is needed to reap the benefits, especially since people often tend to drop out of mindfulness interventions due to extended time commitments, according to Dr. Susan Evans, a professor of psychology in clinical psychiatry at Weill Cornell Medical College in New York City who was not affiliated with the research.

“Studies like Susman’s have practical, real-world value and move the field toward a better understanding of how to help people gain skills to improve their well-being,” Evans said.

However, Hafeez noted that while self-compassionate touch has been shown to have similar mental health benefits comparable to long-term therapy, it is not a complete substitute — especially among those with diagnosed mental health conditions. Instead, she advised people to think of self-compassionate touch as an additional tool in their mental health toolbox.

“It’s a quick fix to restructure your way of thinking, but changing dysfunctional behaviors and thought patterns takes much more time and effort.”

How to Practice Self-Compassionate Touch

The beauty of self-compassionate touch is that it can be practiced anywhere, whether at home or on a crowded train, Susman said. First, close your mind and think of a recent mistake or moment that made you feel unworthy or a failure. As you recall those moments, notice any changes in your body.

Second, find a place to touch your body that feels comfortable to you. In the study, people placed one hand over their heart and one over their abdomen, but they were also encouraged to use any other form of touch that felt most comfortable to them. This could include stroking the back of their neck, using your thumb to massage a spot on your palm, or stroking your upper arms as if you were giving them a hug. Susman advised focusing on the sensation and warmth of the touch.

Third, people should ask themselves, “How can I be a friend to myself right now?” focusing on forgiving and accepting their imperfections. After 20 seconds, people can open their eyes or repeat the session as many times as needed.

The study’s results showed that the more people made self-compassionate touch a habit, the greater the mental health benefits. Susman suggested setting a reminder, such as after brushing your teeth, to perform the micropractice.

“It’s not about being better than anyone else or pretending that everything is wonderful,” Susman said. “It’s about treating yourself with the same kindness and care that you would offer a close friend.”

So if you’re having a bad day, give yourself permission to be your own best friend — even if it’s just for 20 seconds.

*Jocelyn Solis-Moreira is a freelance health and science journalist based in New York City.

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This content was originally published in 20-second practice done every day can reduce anxiety and stress on the CNN Brasil website.

Source: CNN Brasil