Some days my brain is like a storm, thoughts moving faster than I can keep up. A small mistake becomes an catastrophe, an offhand remark becomes a soul-deep fear. I turn around and around, analyzing each word, every move, every potentiality. But then, I discovered recently this easy 20-second hack which was actually pretty straightforward but made a tremendous difference in the negative thinking. Quickly [sitting my hand on my heart and reminding myself, I am enough. Even just that small hesitation interrupts the madness. My breath slows, my shoulders ease, and for a moment, the hurricane calms. This practice over time has become my anchor, reminding me that I am not thoughts—I am so much more.

Researchers at the University of California, Berkeley, have discovered that it doesn't need to take long to practice self-compassion to be beneficial. The study, published in the Behaviour Research and Therapy journal, revealed that performing a 20-second self-compassion touch, such as putting a hand on your heart or belly, can greatly reduce levels of stress and anxiety.

According to psychology researcher Eli Susman, who co-authored the study, a group of 135 college students was asked to dedicate just 20 seconds a day to affirm themselves with kind and positive thoughts while engaging in a self-compassionate touch. The results were striking: those who consistently practiced this simple technique over a month experienced notable improvements in mood, self-compassion, and emotional resilience, while stress hormone levels decreased.

Why 20 Seconds of Self-Compassion Works

1. Decrease in Cortisol Levels

The stress hormone cortisol is the cause of much of the physical and emotional damage chronic stress inflicts on the body. The researchers discovered that a mere 20 seconds of self-compassionate touch resulted in a measurable drop in cortisol, allowing people to recover from stress more rapidly.

2. Better Emotional Well-Being

By practicing positive self-affirmation and empathetic touch, study participants reported greater emotional equanimity and reduced reactivity to stressful challenges.

3. A Simple, Accessible Practice

Unlike many conventional mindfulness practices that might demand lengthy meditation sessions, this micropractice requires only 20 seconds, rendering it simple to fit into daily activities, be it at home, the workplace, or even during public transport rides.

How to Practice Self-Compassionate Touch

This exercise is very easy and can be done anywhere. Here's how you can adapt it to your daily life:

Step 1: Recognize Your Emotions

Close your eyes and reflect on a recent experience that made you feel stressed, unworthy, or critical of yourself. Notice the sensations in your body as you reflect on this episode.

Step 2: Practice a Soothing Touch

Put one hand on your heart and the other on your belly. If this doesn't feel comfortable to you, you can experiment with other ways of self-compassionate touching, including:

Stroking the back of your neck

Rubbing a place on your palm with your thumb

Hugging yourself lightly by holding your arms in across your chest

Step 3: Breathe Deeply and Give Yourself Kindness

Take a slow, deep breath in. Feel the warmth and gentle pressure of your hands. As you exhale, focus on releasing tension. Now, in your mind, repeat self-compassionate affirmations such as:

“I am kind to myself.”

“I am not my mistakes.”

“I give myself room and comfort.”

“I celebrate my uniqueness.”

“I take this time to appreciate who I am.”

Step 4: Finish with a Sense of Gratitude

Open your eyes after 20 seconds and simply take a moment to admire yourself for taking the time to do this practice. You can repeat it as many times as you need throughout the day.

Susman calls this approach a "micropractice"—a tiny but effective habit that enhances mental health without taking up much time. These practices are based on classic mindfulness and meditation practices but are tailored to fit today's busy lives.

While the research was conducted with college students, the findings have applications for individuals of all ages. Whether you are a working professional with a packed schedule, a parent with numerous responsibilities, or an individual dealing with anxiety, adding a 20-second self-compassion exercise to your daily routine can be a convenient and effective method for managing stress and developing resilience.

Making It a Daily Habit

The secret to reaping the rewards of self-compassionate touch is consistency. Below are some ways to incorporate it into your daily life:

Begin your day by practicing self-compassion in bed before rising.

Utilize it as a fast tool during stressful situations at work or school.

Unwind by doing this micropractice before bedtime to relax.

May merely 20 seconds a day cause you to desist from spinning? The short answer, per the most up-to-date science, is that yes, it can. Micropractices for self-compassion provide a straightforward, research-supported means for lessening distress, enhancing emotional resilience, and cultivating a friendlier relationship with oneself.

In a world where stress and worry are escalating, this simple practice is a good reminder that simple, purposeful acts of care for ourselves have the ability to create tremendous transformations in our mindset. Why not give it a try for one month, you might find a surprising transformation.

Plastic containers have been discouraged for a long time now, especially for heating food or storing hot food. Studies have associated this habit with a heightened risk of cancer, but now an expert has specifically spoken about black plastic containers and what makes them worse for you. According to Dr Rakesh Kumar Sharma, Senior Consultant Medical Oncologist at M | O | C Cancer Care & Research Centre, Gurugram, cooking or heating food in black containers could be very harmful to your body. Read on to find out how.

Dr Sharma, in an interview with Health and Me, said that cooking food in black plastic receptacles could lead to greater amounts of certain chemicals making their way into your body; however, there currently exists no scientific evidence confirming that this daily activity increases your risk of cancer.

Why is black plastic worse than others?

Dr Sharma explained that black takeaway containers usually consist of recycled plastics, such as e-waste, and can contain flame retardants, BPA, phthalates, etc. When heated in contact with food, especially if the food is hot, fatty, or acidic, more chemicals could potentially make their way into the food from the container. In this way, it may, over time, heighten your risk of developing a malignant tumour.

Black containers are coloured using carbon black, which is included in Group 2B of possible human carcinogens according to IARC, as shown in both animal and limited human research. Moreover, recycled black plastics could contain polycyclic aromatic hydrocarbons and decaBDE, which have shown carcinogenic effects in experiments. This makes black plastic containers worse than other coloured counterparts. Yet, heating food in a plastic container of any colour is not deemed safe.

Do studies verify the side effects of heating food in plastic containers?

Experimental studies conducted in laboratories on microwaveable plastic receptacles reveal the migration of tens of chemicals and millions of microplastics per litre of the food simulant. However, a recent study in 2024 reported that containers labelled as microwave-safe in Korea adhered to contemporary safety standards for these levels, and total exposure fell within safe limits.

Leading cancer associations have confirmed that the usage of plastic packaging, even in microwave applications, has not been linked with increased cancer risks in humans, although there is ongoing research in areas such as black plastics. However, precautionary measures are suggested by experts as a better strategy due to the difficulties of directly studying long-term, low-level exposure to chemical compounds.

How to reduce cancer risk?

When it comes to reducing cancer risk, most doctors recommend quitting smoking and limiting alcohol intake. However, Dr Sharma listed some basic kitchen and eating habits that may come to your rescue:

1. Avoid cooking food in black plastic packaging, particularly if the food is oily or acidic.
2. Move hot food into glass, ceramic, or stainless steel containers for reheating.
3. Only use microwave-safe containers and discard any broken plastic containers.

Depression in men often does not look like the depression we all know about. It is never visible sadness or a verbal expression of emotional pain. The emotional dish is missing from the life menu of a man.

It hides behind productivity, irritability, exhaustion, or strong discipline. This masking makes it the most underdiagnosed mental health concern, frequently misread as stress, burnout, or simply personality traits.

One of the key barriers in identifying depression in men is the way emotional awareness is shaped from an early age. Many men are conditioned to respond to discomfort through action rather than reflection.

The moment something feels overwhelming, the instinct is not to sit with the feeling but to fix it, outperform it, or suppress it through movement—work, exercise, or distraction.

While this can provide short-term relief, it often delays emotional processing and deepens internal distress over time.

Clinically, this disconnect is often linked to alexithymia—a difficulty in identifying and articulating emotions.

The emotional signal is present, but it does not translate easily into words. Instead of “I am sad” or “I feel afraid,” the experience gets reduced to “I am tired” or “I am stressed.”

This limited emotional vocabulary can significantly affect help-seeking behavior like therapy and counselling, as the man does not recognize the depth or nature of what they are experiencing.

Depression In Men: Poor Physical Health

From a health perspective, unresolved emotional stress is not limited to the mind. It reflects in the body.

Chronic fatigue, sleep disturbances, headaches, digestive issues, and muscle tension are some of the symptoms seen.

Men who are very aware tend to see general physicians and not go to mental health professionals, treating physical symptoms while the psychological root remains unattended to.

Another way is externalized emotion. Irritability, anger outbursts, or risk-taking behaviour are often socially accepted expressions of underlying emotional pain.

A man working excessively, exercising compulsively, or withdrawing socially may, in fact, be coping with grief, loneliness, or anxiety, which are socially normal.

Our culture around masculinity complicates diagnosis even more. Strength is seen with emotional control, and vulnerability is seen as weakness.

Most men do not seek psychological support until symptoms become severe or functionally impairing. They struggle to express their internal state, reinforcing the cycle of silence.

Depression In Men: Physiological Indicators

Understanding depression in men requires shifting the lens from visible sadness to behavioral and physiological indicators.

It requires mental health practitioners and caregivers to look beyond surface functionality and recognise that high performance can coexist with deep emotional distress.

Early intervention is very important. Creating environments where emotional language is normalised without judgement or immediate problem-solving can significantly improve the situation. When men are given consistent permission to articulate internal states without fear of stigma, the gap between emotional experience and expression begins to close.

“Expressing your feelings should lead to a deeper connection, not conflict. It should invite empathy, not ego-driven reactions. It should bring relief, not retaliation or emotional punishment. If sharing your pain feels unsafe or punished, you are not in a healthy relationship—you are in an emotional environment where fear has replaced trust.”

Depression in men is not a lack of feeling, but a lack of translation. True healing begins when that translation is finally allowed to happen.

As the world observes Parkinson’s Awareness Month in April, there is a need to renew focus on building awareness, promoting early diagnosis, and strengthening access to treatment for Parkinson’s disease —a progressive neurological condition that affects over 10 million people globally and is among the fastest-growing neurological disorders worldwide.

Despite its increasing prevalence, Parkinson’s disease remains widely misunderstood, often under-recognized, and inadequately treated.

Parkinson’s disease is a long-term, degenerative disorder of the central nervous system, marked by the gradual loss of dopamine-producing neurons in the brain, which leads to challenges in movement and coordination. While the exact cause is not fully understood, it is believed to result from a combination of genetic predisposition and environmental influences.

Although it is more commonly seen in individuals above 60 years of age, nearly 10–15% of cases occur in those under 50, highlighting the importance of awareness across age groups.

Parkinson’s: Delayed Diagnosis A Concern

A major challenge in managing Parkinson’s disease is delayed diagnosis.

Early symptoms are often subtle and can be mistaken for normal ageing, resulting in delays in seeking medical care. Key motor symptoms include

• tremors at rest,
• slowness of movement,
• muscle stiffness,
• postural instability,
• freezing of gait.

All of these can progressively affect an individual’s mobility and independence.

Beyond motor symptoms, Parkinson’s disease is also associated with a range of non-motor symptoms that are frequently overlooked but have a significant impact on quality of life. These include

• depression,
• anxiety,
• sleep disturbances,
• cognitive changes,
• loss of smell,
• constipation,
• autonomic dysfunction.

Importantly, many of these non-motor symptoms may present years before the onset of motor signs, offering a valuable window for earlier diagnosis and timely intervention.

Parkinson’s Treatment With Deep Brain Stimulation

Parkinson’s disease is a progressive neurodegenerative condition characterized by the gradual loss of dopamine-producing cells deep within the brain, leading to both motor and non-motor symptoms that can significantly impact quality of life.

While many patients can be managed effectively with medications in the early stages, a considerable number experience fluctuations in symptom control over time, including ‘on-off’ periods and a reduced response to therapy.

In such situations, advanced treatments like Deep Brain Stimulation (DBS) can offer meaningful benefits by modulating abnormal brain circuits and providing more consistent symptom control.

Over the years, DBS has continued to evolve with innovations such as adaptive stimulation, directional leads, and AI-enabled programming, enabling more precise and personalized treatment. From a clinical standpoint, adopting a multidisciplinary approach and evaluating patients at the appropriate stage is critical.

Timely intervention can play a key role in improving long-term outcomes and helping patients maintain independence and functional ability.

Parkinson’s Awareness Month

During Parkinson’s Awareness Month, it is important to emphasize the need for collective action to improve awareness, reduce stigma, and ensure timely access to appropriate diagnosis and treatment for individuals living with Parkinson’s disease.

With ageing populations globally, the overall burden of the disease is expected to rise, underscoring the need for greater investment in research, caregiver support, and healthcare systems.

Patients, families, and caregivers are encouraged to consult a neurologist, neurosurgeon, or visit a movement disorders clinic if symptoms are suspected. Early diagnosis and timely management can play a crucial role in improving long-term outcomes and enhancing quality of life.