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.

A lace-like pattern appearing on the skin may sometimes point to blocked arteries. Health experts warn that this netted discoloration can, in certain cases, be linked to damage in tissues and organs.

Heart and circulatory diseases remain the leading cause of death worldwide, claiming close to 18 million lives every year. This group includes serious conditions such as stroke, coronary artery disease, and heart failure.

An Unusual Skin Pattern That Could Signal Artery Blockage

In the UK, cardiovascular disease is responsible for around one quarter of all deaths. Because of its scale and severity, recognising warning signs early can save lives.

Most people are familiar with common symptoms like chest pain. What is less widely known is that heart-related problems do not always announce themselves clearly. Some signs are subtle and can appear in unexpected places, including the skin.

What Is Livedo Reticularis?

The American Academy of Dermatology highlights one particular skin pattern that may be linked to heart and blood vessel problems. A blue or purple, net-like discoloration on the skin can sometimes indicate reduced blood flow or a blocked artery.

This condition is known as livedo reticularis. It is believed to occur when small blood vessels near the skin tighten suddenly or when circulation close to the skin becomes uneven.

When the Pattern Is Usually Harmless

In many cases, livedo reticularis is not a cause for concern. Cold temperatures are a common trigger, and the pattern often fades once the skin warms up. Certain medications can also produce this effect without posing a serious health risk.

According to the dermatology body, some people notice the pattern when they feel cold, only for it to disappear as their skin warms. When medication is responsible, it is generally considered harmless.

When It May Point to a Serious Condition

In some situations, the same skin pattern can be linked to a condition known as cholesterol embolisation syndrome. This happens when tiny arteries become blocked by cholesterol particles.

Such blockages can interfere with blood supply and lead to damage in tissues and organs. For this reason, experts stress the importance of medical evaluation to rule out any underlying or undiagnosed disease.

When to See a Doctor

The Mayo Clinic advises seeking medical advice if the mottled skin does not fade with warmth or if it appears alongside other worrying symptoms. You should also consult a doctor if painful lumps or sores develop in the affected area, if you already have a condition that affects blood flow to your limbs, or if you have a connective tissue disorder and notice new skin changes.

Doctors also caution that a similar-looking condition, called livedo racemosa, is more often linked to serious underlying illnesses.

Other Warning Signs of Heart Disease

Skin changes are only one possible clue. Other symptoms linked to heart disease include chest discomfort, pain or weakness in the arms or legs, shortness of breath, irregular heartbeats, dizziness, unusual tiredness, and swelling in the limbs.

If any of these symptoms feel concerning or persistent, it is important to speak to your GP for further advice.

A diagnostic report from Madhya Pradesh’s Satna district has sparked shock and concern after it incorrectly stated that a 47-year-old man had a uterus. The incident has raised serious questions about negligence and accuracy in medical testing.

The report was issued to Niranjan Prajapati, chairman of the Uchehra Nagar Panchayat, who had gone for a sonography after experiencing abdominal pain and swelling. Instead of clarity about his condition, he received a report that appeared to describe female reproductive organs, including an inverted uterus.

How the Error Came to Light

Prajapati underwent the ultrasound at a diagnostic center on Station Road in Satna on January 13. Initially, he did not closely examine the report and followed the prescribed treatment. However, when his condition did not improve, he sought further medical advice.

“I was sick and had stomach pain. I first got treatment in Unchahara and then went for sonography in Satna,” Prajapati said. “I did not pay much attention to the report at first and took medicines, but there was no relief.”

He later visited a doctor in Jabalpur, where the mistake was clearly identified. “The doctor told me straight that this report cannot belong to me,” Prajapati recalled. “I said the report has my name on it, but it mentioned a uterus. That is when I realized something was seriously wrong.”

Questions Over Diagnostic Negligence

The report not only listed a uterus but also described its position, despite the patient being male. Medical experts say such an error goes far beyond a minor clerical mistake.

A senior doctor, speaking on condition of anonymity, said incorrect diagnostic reports can have serious consequences. “A wrong sonography report can mislead treatment, cause unnecessary stress to the patient, and in some cases become life-threatening if doctors act on false findings,” the expert said.

Attempts to seek clarification from the diagnostic center did not yield answers. Dr Arvind Saraf, associated with the facility, declined to comment on the incident, adding to concerns about accountability and quality checks.

Complaint Filed, Health Department Responds

Following the incident, Prajapati filed a formal complaint at the local police station. The matter has also been taken up by the Health Department.

Chief Medical and Health Officer of Satna, Dr Manoj Shukla, confirmed that an investigation is underway. “This complaint has come to my notice. We are examining the report thoroughly. If any irregularity or negligence is found during the investigation, appropriate action will be taken,” he said.

Officials are expected to review how the report was generated and whether standard diagnostic protocols were followed.

What Is Sonography?

Sonography, also known as ultrasound, is a commonly used imaging test that uses sound waves to create images of internal organs. It does not involve radiation and is generally considered safe. However, experts stress that accuracy and proper verification are crucial, as reports directly guide diagnosis and treatment.

The incident has once again highlighted the need for stricter checks and accountability in diagnostic services, especially when errors can directly affect patient health and trust in the medical system.

Josie Gibson, English TV personality, opened up about her secret health disorder and that she is turning to a "last resort" surgery for the same. She revealed that this health challenge has left her with extreme pain. This Morning presenter, 40, appeared on the show and spoke to Cat Deeley and Ben Shephard about being diagnosed and having a "lipodema" body. She said, "A couple of years ago somebody actually said on Instagram, 'you have got a typical lipodema body'. I thought, 'what's lipedema?'"

She said she did not even have a clue, but she knew something was not right. But she did not know what lipedema was. She got diagnosed about a year ago and had a surgery. She told her fans that she has been "constantly fighting" her genetics.

What Did Josie Gibson Reveal About The Surgery?

Speaking on ITV’s This Morning, Gibson said surgery was a “last resort” but described herself as happy with the results after spending around £7,000 on liposuction to treat her calves. She explained that the procedure, which combines liposuction with a technique that tightens the skin, had to be carried out in stages.

“The last thing I want to do is put myself through surgery, but it was my last resort,” she said, adding that she had only treated her calves so far. Gibson said the change in her appearance had been significant, telling viewers: “All my life I have wanted to have ankles. I’ve finally got them.”

What Is Lipedema?

Lipoedema is a condition that mainly affects women and causes an abnormal build-up of fat, most commonly in the legs and sometimes the arms. It can make the lower body appear out of proportion and is often associated with pain, tenderness and a feeling of heaviness.

Gibson said she had always felt something “wasn’t right” with her body but was only diagnosed with lipoedema last September. She said specialists told her that diet and exercise would not remove the affected fat. “They said I could train seven days a week and I wouldn’t get rid of lipoedema fat like that,” she said.

Describing the impact of the condition, Gibson said her legs felt increasingly out of place compared with the rest of her body and that symptoms had worsened over time, now also affecting her arms. “I could train, train and train but really, I’m going down the surgery route now,” she added.

Lipoedema specialist Dr Dennis Wolf, who also appeared on the programme, said the condition is not currently treated on the NHS due to the lack of a formal diagnostic test and limited research. He said doctors often rely on symptoms and patient experiences to identify it and believes some people may have a genetic predisposition.

Dr Wolf explained that lipoedema fat is resistant to weight loss, meaning people can exercise and diet without seeing changes in affected areas. While surgery is the most common way to manage the condition, other treatments include compression garments to help reduce discomfort.

Gibson also shared a light-hearted moment from her surgery, admitting the anaesthetic left her flirtatious and apologetic towards her surgeons.