Are you feeling depressed, irritable or stressed out? You may actually need a hug! “Skin hunger,” as some psychologists are calling it, is a real condition and its increasingly becoming a problem in our touch-deprived society.

Hand-holding between adult friends or hugging a business associate may be common in other countries, but in the US and UK physical touch between two humans can too easily feel sexual or at least be deemed inappropriate. Concerns over sexual harassment, or worse, are legitimate in a world where too many have abused touch and harmed others.

However, in cultures where even platonic and consensual touch is discouraged outside of intimate relationships, detrimental effects have been observed, such as increased rates of violence, depression, feelings of loneliness and certain illnesses.

The Mother of Senses

Studies have shown that touch, the “mother of the senses,” may be almost as important to humans as air, water and food. It can reduce potentially harmful chemicals in the body such as cortisol, a hormone released in response to stress. High levels of cortisol can result in anxiety, depression and other psychological or physical ailments.

Touch can also increase the body’s production of beneficial hormones. Oxytocin is one such hormone and it promotes the creation of loving bonds to a person or group, eases stress, facilitates restful sleep, boosts libido, reduces drug cravings, encourages extroversion and generosity and plays a crucial role in childbirth and breastfeeding. Additionally, researchers at UC Berkeley have found oxytocin is indispensable in muscle maintenance and repair, particularly in old age, and is also linked to anti-aging and bone health.

Some interesting options are being marketed as a response to our touch-deprived culture. However, if tapping the professional cuddling industry or taking questionable medications isn’t your thing, there are many natural (and often free) ways to increase touch and its effects. Try some of these tips below:

1. Use your hands!

Exchanging a handshake is not only courteous, it’s also a good, innocuous way of engaging in more touch on a regular basis. Even if brief, it still offers benefits. You can take it a step further and use both hands at the same time! If you have a best friend, sibling or other close relation, try holding hands when traveling or sitting together.

2. Hug or cuddle with a dear one.

Some researchers suggest 8 hugs a day or 20-second hugs for the best results, but you can start small. Ask anyone you feel close to if they’d like a hug and ask more often. If you’re both comfortable with it, a cuddle session, platonic or not, is an excellent way to boost the healing effects of touch.

3. Get down, make love!

Sex, particularly the orgasm, actually results in major oxytocin boosts for all genders. However, there is some evidence suggesting that oxytocin-boosts only occur in men who are in love.

4. Don’t forget your animal friends.

Evidence shows that petting an animal friend has similar effects to platonic touch between humans. Service animals are often employed to expose the sick and the elderly to the benefits of touch.

5. Get a massage!

Professional massage boasts a wide range of benefits. It can even be an excellent option for those suffering from eating disorders or healing from sexual abuse. And the massage you get doesn’t have to be professional to have benefits. Give a friend a massage or try some self-massage techniques focusing on gentle stimulation of acupressure points.

6. Take a hot bath.

Warmth increases the body’s production of oxytocin and it feels great too! Add some bubbles, an essential oil and some soothing music to amplify the experience.

7. Get some exercise!

Exercise can also boost oxytocin levels and other important, mood-boosting hormones like endorphins. Partner dances are a great way of exercising while sharing the experience of pleasurable touch. But solo exercise can also be beneficial, especially if certain acupressure points are activated. Start easy with a walk outside and get the added benefits of fresh air and natural light. If you have the opportunity, walk barefoot on sand, grass or dirt to stimulate acupressure points in the feet.

8. Laugh, love, be kind.

These don’t have to involve touch but they do boost oxytocin and other healing hormones and will generally make you (and others) feel great!