Are You ‘Touch Starved’? What It Means and How It Affects Your Health

6 Steps to Cope With Feeling Touch Starved

There are several ways adults can ease the feeling of touch starvation.

1. Talk to Your Loved Ones

If you have people in your life who could give you more touch, such as close friends, family members, or a romantic partner, try having an open and honest conversation with them about your needs, Drouin suggests. Ask your friend if they’re okay with hugging, for example, or see if your partner would be open to holding hands or cuddling on the couch more often.

It may feel a bit uncomfortable to voice your needs like this, but then again, your loved one might be craving more touch, too.

2. Get Regular Massages

A one-time massage can help, but regular sessions produce the biggest benefit, according to a systematic review and meta-analysis of the effects of different types of touch. Sessions don’t need to be long, either — even 20 minutes can be beneficial.

If you’re not comfortable with full-body massages, even a simple face or scalp massage can do the trick, according to research.

3. Spend Time With Pets

It’s not just human-to-human interactions that can meet our need for touch — stroking a cat or dog and receiving their friendly nudges can help, too. In one study of more than 400 pet owners, researchers found that affectionate touch with a pet was linked to higher levels of well-being, including a more positive outlook on life.

If you don’t have a pet yourself, there are other ways to interact with animals, including volunteering at a local animal shelter, pet-sitting, or visiting a cat café.

4. Give Yourself a Hug

Self-touch gestures — such as wrapping your arms around yourself or placing your hand over your heart — can feel soothing and may help lower stress levels and regulate emotions, much like receiving someone else’s touch.

Researchers noted this effect in a randomized controlled trial in which participants were exposed to a stressor and then either engaged in self-soothing touch or received a hug from someone else. Both types of touch had a beneficial effect on cortisol levels and heart rate (physical markers of stress).

5. Join a Cuddle Party

If you’ve never heard of a cuddle party — a nonsexual social event where adults engage in mutual physical touch — that’s understandable: “They’re not mainstream,” Drouin says. This is likely because the idea of cuddling strangers seems odd to most people, or because they ascribe romantic connotations to such get-togethers. But that’s not what they’re about. “Everything within a cuddle party is supposed to be consensual, and everyone keeps their clothes on,” she says.

Some research suggests these parties can effectively help combat skin hunger because they allow for intimate yet platonic touch experiences in a safe environment.

To find a cuddle party near you, look for an event run by a certified cuddle party facilitator who is trained to create safe, supportive spaces for participants.

6. Speak With a Mental Health Professional