Grounding Activity for Kids and Adults #18: The Squeeze Hug

This super simple grounding activity is helpful for both children and adults. In this video, I demonstrate how to reconnect and center with your body. This will help you combat stress, anxiety, and trauma.

Because of the short, simple nature of this exercise, it's appropriate for kids of all ages, as well as for students and adults.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
----

[strangeaslife]

Powerful technique. I broke down into tears almost immediately. Guess I really needed a hug.

[zeborah]

To love yourself is to hug yourself, this technique really helped me I could still feel my hug evan after I stopped. To whomever reads this comment (if anyone ever does) I send your the warmest hug 🫂

[sweetsushanna-ahh]

I underestimated the impact of this action. I had the oximeter on my finger and literally watched the numbers go right down. Thank you so much.

[ronwhitehouse]

Thank you for being so uncomplicated and natural. A very rare commodity in the working professional.

[chrism]

Honestly love this technique. Whenever my chest hurts from Anxiety/Panic it really helps

[playwithvayofficial]

I always naturally as an autist did this as a child. I still continue it to this day
as an adult, except it's unplanned but still very effective in alleviating anxiety.

[devilsadvocate]

Thank you very much.... even though I closed my eyes I cried

[honorburza]

Wow I actually did this 2-3 times now with my son when he was extremely overwhelmed ❤ it just felt instinctive as I remembered him as a baby, what would I do with an upset baby but hold him. Except I held my older child very tightly as I knew about deep pressure being therapeutic. It works!

[ralfwashington]

It's like the kids that rock back and forth because they weren't rocked enough as a kid. Here you just hug yourself and it works like getting a hug. Cool

[joeker]

Made me bit tired. Felt good. Thank you

[HaloHighlightz]

I used to love giving hugs when I was younger. I guess a part of it was because I needed one too.

[JennyG.COW]

Thank you for sharing this. I could help with my neices and nephew! 😊👍❤️

Glad I can use this in an emergency too. 👍

[discgator]

Thanks! Keep up with the great videos!

[terraboo]

I love the squeeze hugs because I LOVE hugs😁😁😁❤😁❤😁❤

[antonya]

perhaps to swing slightly left to right, I find it relaxing

[lovesingsus]

So good to learn! Love the simplicity. Thank you!

[shoodash]

Thank you so much for this it helped tremendously

[butterflyyube]

Thank you so much for posting. It's helped already. 🙂

[ilovepickle]

You know what's even better than this kind of hug? A hug with another human being. ❤️‍🩹

[HeronCoyote]

I really hate to be picky, because it’s a great technique (kind of like a portable weighted blanket), but I kept being distracted by the lampshade on the left. It looked like it was really dirty on one side.