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.

Many couples who consult a fertility specialist are advised to undergo Assisted Reproductive Techniques, such as in vitro fertilisation (IVF). However, there are many myths linked to IVF regarding pain and injections. According to the experts, the procedure is more manageable and less painful than commonly believed. This article helps debunk myths surrounding IVF injections.

Dr. Sneha Sathe, Clinical Director & Fertility Specialist, Nova IVF Fertility, Chembur, Mumbai and Dr. Anuranjita Pallavi, Consultant- Fertility & IVF Specialist, Motherhood Fertility & IVF , Kharghar, Navi Mumbai collectively listed some of the most common myths associated with the stigma surrounding IVF – whether it is painful, complicated, or even worth the financial investment.

Currently, many are opting for IVF, a process where eggs are collected from a woman’s ovaries and fertilised with sperm in a laboratory. The embryo is then transferred into the uterus for conception. Couples may consider IVF for several reasons, such as blocked fallopian tubes, low sperm count, hormonal issues, age-related fertility decline, or unexplained infertility. For many, IVF becomes a go-to option, offering hope and a chance to start a family. However, despite its growing success, IVF is still surrounded by fear, especially when it comes to injections and pain. Social media, hearsay, and lack of awareness often make the process seem more difficult and can prevent couples from exploring it.

The IVF journey is different for each woman. IVF does involve medical procedures, but it is not as painful or overwhelming as people believe. One of the biggest concerns around IVF is the use of injections. These injections are given to stimulate the ovaries to produce multiple eggs. While the idea of daily injections can be intimidating, most are administered using very fine needles and are relatively painless. Patients may feel slight discomfort, similar to a small prick, but it is usually manageable and short-lived.

Common IVF Myths Debunked

1. Myth: IVF injections cause extreme pain—IVF injections cause minimal discomfort, and women should not worry. Most patients experience mild and easy-to-manage pain, especially with guidance from an expert.
2. Myth: IVF is a very complicated and stressful process. While IVF consists of multiple steps, doctors guide patients throughout the journey. With proper counselling and support, the process becomes much smoother and less stressful for women.
3. Myth: IVF guarantees pregnancy in one cycle - IVF increases the chances of pregnancy but may not be successful on the first attempt. Success depends on factors such as age, health, and underlying fertility conditions. So, do not get disheartened if the first cycle fails. The first cycle provides a lot of information, and certain steps can be taken, along with changes made to the next attempt, in order to improve the chances of success.

Understanding the facts and debunking common myths can help reduce anxiety and build confidence in couples.

Couples often hesitate to opt for IVF due to the fear of injections and the assumption that the process will be extremely painful or emotionally exhausting. However, with advancements in fertility care today, IVF has become far more patient-friendly, safe, and comfortable than most people imagine. One of the biggest myths is that IVF injections are administered painfully multiple times throughout the day. In reality, most injections are scheduled and simple to administer, and many couples are even taught how to take them comfortably at home.

Another important aspect people often overlook is that IVF treatment today is highly personalised.

While some women may experience temporary bloating, mild cramps, mood changes, or fatigue due to hormonal medications, these symptoms are usually manageable and closely monitored by the facility team. Most women can continue their daily routine during treatment without any major challenges. Equally important are support, counselling, and clear communication with the fertility team, which help reduce anxiety and build confidence. It is necessary to understand that IVF is a step-by-step guided process designed to give couples hope and a better chance at parenthood. Hence, make sure to consult an expert, clear all doubts, and initiate IVF treatment as soon as possible to achieve the dream of pregnancy.

Everyone knows that when cancer is detected early, cure rates are far superior, side effects are much less, and treatment expenses are also less.

Diagnosis of cancer depends upon carrying out various tests and then their analysis to reach a conclusion.

How AI Supports Cancer Diagnosis

These tests are radiological, like Chest X-ray, CT scans, MRI, Mammography, etc., and in histopathology, analysis of tissue, be it a small biopsy, large specimen handling, or Frozen Section. AI is empowered with large data to suggest and analyze minute patterns that are difficult for a human mind to comprehend, supported by machine learning.

With the use of AI in the analysis of radiological data, it points out suspicious changes (data is fed into its memory), but they are not very clearly visible to the human eye. Hence, it alerts the radiologist to have a close look at that and enhances accuracy and reduces the chances. It is the radiologist who takes the final call because it has to be correlated with the patient’s clinical findings and other information from other investigations of the patient.

Early detection of breast cancer has received a big boost from the integration of AI in the analysis of mammography data. Similar applications are also used by pathologists when they are examining the tissues because the final diagnosis of cancer can be obtained on histopathology only.

Challenges In The Use Of AI

Use of AI is not without challenges: knowledge of proper tools and applications is critical. Results can not be relied upon blindly, and an expert is very critical of their analysis. Sometimes there may be an improper result that needs to be filtered out.

It's time to accept that AI is present and not the future, and we need to learn, adapt, and use it to the benefit of mankind. India is making great strides in AI, and many startups have also come up that are doing a great job.

The real strength of AI in the care of cancer mainly lies in its ability to support the doctors in making faster, sharper, and more well-informed decisions. It can also reduce delay in diagnostics, improve efficiency of screening, and help in detecting cancers at a stage where outcomes of treatment are much better.

Amid rising summer temperatures, along with pollution, eye specialists today warned that the heat and dust can add stress on the eyes, leading to dryness, allergies, infections, and irritation.

Delhi witnessed its first official heatwave day of the month on Tuesday, as scorching sunshine and dry winds pushed temperatures beyond 45°C across several parts of the city.

The India Meteorological Department (IMD) warned that conditions are likely to worsen over the coming days, with temperatures expected to rise to nearly 46°C on May 20.

The weather department has also issued an orange alert for Delhi until May 25, cautioning residents about prolonged heatwaves and excessive heat conditions expected over six consecutive days.

Allergies, Dryness, and Infections Common In Summer

Speaking to HealthandMe, Dr. Bhavatharini M, Senior Consultant Ophthalmologist at Dr. Agarwal's Eye Hospital, said that summer conditions can significantly impact eye health.

“Summer places added stress on the eyes, particularly in cities like New Delhi where heat, dust, and pollution are significant factors,” she said.

Dr. Bhavatharini explained that common concerns during the season include dryness caused by increased tear evaporation while

• watching screens,
• allergies triggered by environmental irritants,
• UV-related damage,
• infections linked to swimming in poorly maintained pools.

Dr. Kalpana R, Senior Consultant, Ophthalmology at SIMS Hospital, also warned of problems that affect the eyes during this season, such as

• allergies,
• dryness,
• seasonal infections,
• viral and bacterial infections,
• swimming pool infections,
• migraine headaches.

She stressed the importance of maintaining proper hydration and following a balanced, nutritious diet to support eye health during the hotter months.

How To Prevent Eye Health In Scorching Summers

Dr. Bhavatharini advised people to take simple preventive measures, such as wearing UV-protective sunglasses, staying well-hydrated, avoiding rubbing their eyes, and using protective goggles while swimming.

“Persistent redness, irritation, or blurred vision should not be ignored and warrants timely evaluation by your eye specialist,” she added.

Dr. Kalpana further recommended wearing protective eyewear outdoors to shield the eyes from harmful UV rays and glare.

People travelling on bikes should wear helmets with visors to reduce exposure to dust and pollution, while swimmers should use swimming goggles to prevent infections and injuries associated with pool water.

For allergies, she advised people not to rub their eyes even if they experience itching.

“Just as a home remedy, you can use an ice pack over the closed eyelids or splash cold water over the closed eyelids to get some immediate relief,” she told HealthandMe.

Avoid Self-Medication

The experts also warned against self-medication in case of eye infections.

“And for viral infections and bacterial infections, if you feel that you get a sticky discharge and redness, you must immediately go to an ophthalmologist and get it treated. Never use over-the-counter medicines for any of your infections,” Dr. Kalpana said.

She added that people with common cold symptoms should wear masks and avoid touching commonly used surfaces if they have signs of an eye infection, as infections can spread through secretions.