15.10.2021 Christin Müller 62307

Butterfly hug: acute help for stress or anxiety

Sweating, a racing heart, dizziness, an acute feeling of being overwhelmed: there are always situations in everyday life or at work that can trigger enormous feelings of stress or anxiety. With the butterfly hug, we show you a simple and effective first aid exercise for acute situations.

Butterfly hug: Acute help for stress and panic

Whether it's the panic before an important pitch presentation, a termination without notice, an enormously stressful day without time for a break, the sudden death of a loved one, a severe thunderstorm during a flight - the list of triggers is long and most of us have been at that one point where nothing works anymore. 

How can you quickly get these panic states triggered by acute stress situations under control ? The butterfly hug or self-hug is a valuable self-coaching tool that you can use quickly and effectively in panic situations and that immediately reduces stress.

How the butterfly hug works

1. Find a quiet place.
2. Sit in a relaxed position on a chair or stand comfortably.
3. Place your hands crosswise on your chest so that it feels comfortable for you. Your fingers should always point towards your neck.
4. If you like, close your eyes now.
5. Inhale deeply through your nose and exhale slowly.
6. Now tap alternately with both hands on the opposite shoulder. The frequency is not important, you can tap as quickly or slowly as you feel comfortable.
7. Accept negative feelings and emotions. But try to focus on yourself little by little. Tell yourself that your feelings are okay for this moment. This will increase your self-love and self-acceptance.
8. Lower your arms when your body signals that it is enough.

Where does the Butterfly Hug come from?

The butterfly hug was first used by trauma therapists Lucina Artigas and Ignacio Jarero. They had cared for the survivors of Hurricane Pauline in Mexico in 1997 and used the exercise to emotionally stabilize and psychologically support the traumatized people.

Since then, it has been used effectively by many therapists, especially in dealing with trauma and anxiety disorders. As the exercise is very easy to implement without professional guidance, it can be easily integrated into everyday and professional life.

Health impulses with our 5-minute exercises

Our 5-minute exercises give you ideas for more relaxation, balance, activity and feel-good moments in your everyday work and private life. They are not a substitute for professional help from counselors and psychologists. Please seek professional advice, for example from pmeLebenslagencoaching, if you feel permanently depressed, have persistent excessive stress or deeper mental problems.

pme health: Effective BGM in blended learning format 

Organizational consulting, GBU Psyche, BEM: Our occupational health management (OHM) services are characterized by their holistic approach and individuality. From strategy development, needs analysis and implementation of measures through to evaluation, we establish, supplement and optimize companies' occupational health management portfolios in order to keep their employees healthy, productive and motivated. 

Personal support for employees based on a new holistic mind-body & soul approach is one of our key factors and goes hand in hand with our blended learning concept. We combine digital and live formats to promote physical activity, nutrition, stress prevention and mindfulness and make our knowledge available regardless of time and place.