Woman concentrates and makes a butterfly hug
Psyche

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.

​​​​​​​​​​​​​Summary: What Is the Butterfly Hug?

The butterfly hug is a simple self-calming exercise for times of acute tension, stress, or anxiety. To perform it, cross your arms in front of your chest and gently tap the opposite shoulders one at a time. This exercise can help you refocus your attention on your own body and the present moment.

Health impulses with our 5-minute exercises

The Butterfly Hug is a simple self-help exercise. It is not a substitute for medical or psychotherapeutic treatment. If this exercise intensifies your anxiety or triggers distressing memories, please stop.

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.

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 attacks—triggered by acute stressful situations —under control ? The butterfly hug, also known as a self-hug, is an effective self-help exercise that you can use quickly and effectively in panic situations and that can help you calm yourself down fast.

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 the opposite shoulder with each hand in turn. The frequency doesn't matter; tap as fast or as slow as you feel comfortable.
  7. Accept negative feelings and emotions. But try to gradually focus on yourself. Tell yourself that your feelings are okay for now. This will help you 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.

pme Health — Holistic Workplace Health Management (BGM)

We offer in-person and online consulting services in organizational development, the GBU Psyche, and BEM planning and support.

Our workplace health management services include, among other things, health coaching, health days, challenges, as well as expert presentations and training sessions on various health topics; we also offer medical consultations.

Our offering is complemented digitally by our Mindance app, which features over 1,000 interactive video and audio sessions, bookable one-on-one coaching sessions, and a 24/7 ExpertLine. Discover it now: Health management for businesses.

FAQ: Frequently Asked Questions About the Butterfly Hug

Does the "butterfly hug" help with panic attacks?

It can help some people calm down during a strong feeling of anxiety or panic and reconnect more deeply with the present moment. However, in cases of recurring panic attacks or severe stress, this exercise is no substitute for professional help.

How long should I hold the butterfly hug?

There is no set duration. Continue the exercise as long as it feels comfortable and stabilizing. If you start to feel uncomfortable, stop.

Do I have to close my eyes?

No. You can keep your eyes open. Especially in a highly stressful situation, it can be helpful to consciously take in your surroundings.

Is the "butterfly hug" a form of EMDR therapy?

No. The "butterfly hug" is a single self-help exercise described in the context of EMDR. A full course of EMDR therapy is conducted under professional supervision.

Sources

Artigas, L., & Jarero, I. (2010). The butterfly hug. In M. Luber (Ed.), Eye Movement Desensitization and Reprocessing (EMDR) Scripted Protocols: Special Populations (pp. 5–7). Springer Publishing Company.

zero How the Investment Bank of the State of Brandenburg Builds Resilience Among Its Employees

The ILB building in Potsdam
Leadership & HR

How ILB makes employees crisis-proof

In this interview, Kathleen Wiesener, HR Development Officer at the Investitionsbank des Landes Brandenburg (ILB), sheds light on the importance of a strong team spirit and how targeted measures such as coaching, feedback culture and external moderation help to strengthen employees. She explains which strategies ILB uses to create a resilient working environment in which employees receive the support they need to be successful in crisis situations.

What does ILB mean by team resilience and why is it particularly important for the company?

For us, team resilience means the ability of a team to overcome challenges, crises or stressful situations together and emerge stronger. This includes cohesion, mutual support, good communication and trust within the group. A resilient team can adapt quickly to new circumstances and remains productive even in difficult times.

What specific challenges do you face in strengthening the resilience of your teams?

Digitalization presents our employees with considerable adjustment requirements. In addition, there are frequent reorganizations, for example due to new guidelines or efficiency measures. There is also a high workload in many areas due to sickness absences or unfilled expert positions as a result of the shortage of specialists.

How have you anchored the topic of team resilience in your organization?

ILB recognized team cohesion and resilience as key issues many years ago. We offer our employees systematic support from coaches and trainers from the pme Academy. We have succeeded in raising awareness among managers that good team dynamics promote well-being. This leads to fewer conflicts and less sickness-related absences and strengthens the team's performance.

How does the cooperation with the pme Academy work?

The pme Academy supports us in the organization of team meetings and the moderation of larger workshops - ranging from small teams of 4 people to entire areas with 80 participants. We also work together with their conflict moderators. Managers are part of the system and therefore cannot mediate neutrally, which is why external support is very valuable. There are also preventative offers that enable managers and employees to address conflicts and provide feedback.

Unleash the full potential of your managers and teams now.

Our trainers and coaches at the pme Academy support you in difficult transformation and change processes or analyze together how you can make even better use of your team's strengths. 

More information on the seminars and training courses: pme Academy

What effect do these offers have on your employees?

Our employees find these offers very helpful. They appreciate being able to talk about team spirit away from the daily work routine. Since the coronavirus pandemic, many have been working from home, which has led to fewer informal meetings and more social distancing. Hybrid or digital meetings are often very business-oriented, but personal interaction is crucial to strengthen bonds and a sense of community.

How do managers specifically support their teams in difficult times and ensure a resilient working environment?

We promote a sense of unity in a variety of ways in order to strengthen cooperation. Together with the workforce, we have developed guidelines for transparent, constructive communication, a lively feedback culture and cross-divisional collaboration.
Not only managers but also employees are responsible for regularly discussing and reflecting on these values. Regular team events offer the opportunity to maintain personal connections despite hybrid working models and to discuss common interests beyond work content.

What measures do you take to ensure that employees dare to speak openly about challenges or mistakes?

Dealing constructively with mistakes and challenges is firmly anchored in our vision of a learning organization. We promote transparency and encourage our managers to support their employees and adopt a solution-oriented approach instead of looking for someone to blame.

How does this work in practice? Are there tools and techniques for systematically talking about setbacks and mistakes?

We systematically integrate the topic of feedback into our annual appraisals and thus repeatedly raise awareness of its importance. There have also been campaigns on how to give constructive feedback, with newsletters, postcard campaigns and training measures.

What programs, training or resources do you offer to continuously promote the resilience of teams and individuals?

In addition to various communication training courses, such as conflict management, we offer teams the opportunity to call in external mediators or moderators for team building in times of crisis. The pme Familienservice is an important partner here.
In addition, all managers have the opportunity to choose a coach to support them in challenging situations. In day-to-day work, it's often all about the "what" and less about the "how". When a team is reassembled or a new manager is appointed, we support the process with targeted guidance.

How do you ensure that employees are not overwhelmed in stressful phases and remain productive?

Stress management is a key issue that we support through training for both our employees and managers. It is an essential part of management development so that they can protect themselves and their teams from overload and manage crises in a targeted manner. We also offer social counseling and practical support in difficult private and professional situations via an external partner.

We are currently experiencing a very strong polarization in society. Is this also noticeable in your teams? Are the conflicts growing?

My perception is that we are very reluctant to talk about politics, possibly to avoid conflict. I can only speak for my team here: It is very important to us to treat each other with respect, and that includes respecting different opinions. One example was the vaccination debate during the coronavirus pandemic, where there were both supporters and opponents. I experienced a lot of tolerance. Good cooperation is important to us and helps us to overcome crises together.