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 sudden twitch in the eyelid can be surprisingly unsettling. For some people, it may happen occasionally and disappear on its own, while for others, repeated twitching can lead to concerns about whether something more serious is going on.

The good news is that an occasional eyelid twitch is usually harmless and self-limiting. Stress is one of the common factors associated with it, but it is not the only one.

What causes an eye to twitch?

Eyelid twitching can often be associated with everyday factors such as stress, lack of sleep, high caffeine intake, smoking and general exhaustion.

For someone going through a stressful period or not getting enough rest, the twitch may appear and become more noticeable. High coffee or caffeine consumption can also be a contributing factor.

In most cases, the twitch settles on its own once the underlying trigger is addressed. It commonly resolves within a few weeks.

This means that an isolated eyelid twitch does not necessarily indicate an underlying eye or neurological disease.

Also read: Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

Can reducing stress help?

Since stress, tiredness and lifestyle factors can contribute to eyelid twitching, addressing these factors can often help.

Getting adequate sleep, reducing caffeine intake and making time for relaxation can be useful. Meditation and relaxation exercises may also help, particularly when stress appears to be a contributing factor.

The key is to look at the bigger picture rather than immediately assuming that the twitch itself indicates a serious problem.

When should you see an ophthalmologist?

While an occasional twitch is generally not a cause for concern, it is worth consulting an ophthalmologist if the problem continues for several weeks or is accompanied by other symptoms.

Particular attention should be paid if there are:

• Changes in vision
• Swelling of the eyelids
• Difficulty or inability to open the eyes
• Other unusual symptoms accompanying the twitch

Persistent or unusual eyelid movements can sometimes be associated with conditions such as blepharospasm or hemifacial spasm, while certain neurological conditions can also present with symptoms that may initially resemble an ordinary eye twitch.

An ophthalmologist can assess the symptoms and determine whether further evaluation is required.

Also read: The Hidden Health Cost Of Excessive Screen Time: Dry Eyes, Ringing Ears, Poor Sleep

Does an eye twitch mean you have a neurological problem?

This is one of the biggest concerns people have when their eyelid starts twitching.

An isolated eyelid twitch, by itself, is usually not a sign of a serious neurological disease. Instead of focusing only on the twitch, individuals should pay attention to whether there are other neurological symptoms occurring at the same time.

Symptoms such as facial weakness, numbness, difficulty speaking or difficulty walking warrant medical attention and should not be ignored.

The presence of these accompanying symptoms is more significant than an occasional eyelid twitch on its own.

Don't let an occasional twitch cause unnecessary worry

Eyelid twitching can be irritating and, understandably, may cause anxiety. However, in most cases, it is temporary and can settle once contributing factors such as stress, fatigue or excessive caffeine consumption are addressed.

Getting adequate rest, reducing caffeine, managing stress and incorporating relaxation techniques can be simple first steps.

At the same time, persistent twitching or twitching accompanied by changes in vision, eyelid swelling, inability to open the eyes or other neurological symptoms should be evaluated by a medical professional.

The important distinction is between an occasional, isolated twitch and a persistent or unusual pattern accompanied by other symptoms. Knowing that difference can help people avoid unnecessary worry while also recognising when professional evaluation is appropriate.

A surgeon, sitting hundreds of kilometres away, can now operate on a patient undergoing complex procedure by controlling a robotic system. This is no longer just an inexplicable futuristic idea.

India has already seen a major development in robotic telesurgery, as doctors explore whether advanced surgical systems can help connect specialist surgeons with patients in different cities where such expertise may not be accessible.

According to data presented at the Society of Robotic Surgery (SRS) India 2026 conference in New Delhi, the development comes as robotic surgery itself is expanding rapidly across India. Delhi NCR has emerged as the country's leading hub for robotic surgery.

Addressing the SRS India 2026 Conference virtually, Union Minister for Health and Family Welfare Shri J.P. Nadda said "Today India stands at an exciting juncture in the healthcare innovation, with our strength in technology, Artificial Intelligence, digital health and a rapidly expanding ecosystem of surgical robotics, we have opportunity, not nearly to adopt the technology of the future but innovate ,develop and lead. India is increasingly becoming an important global destination for healthcare innovation and advance surgical technology. I congratulate organizers for bringing this important international conference to India."

Delhi NCR Sees Five-Fold Increase In Robotic Surgeries

According to the conference data, 39 hospitals in Delhi NCR now have robotic systems, while 11 hospitals have more than one system. The number of robotic-assisted procedures in the region has also increased from 2,257 in 2021 to 10,937 in 2025. Across India, the growth in robotic surgical procedures increased from 8,912 in 2021 to 44,857 in 2025.

Urology accounted for about 30.2% of robotic procedures in Delhi NCR in 2025, while general surgery-benign procedures made up around 33% and gynaecology 22.1%.

Dr. Vivek Bindal, Organising Chairman, SRS India and Principal Director & Head, Department of Minimal Access, Bariatric & Robotic Surgery, Max Hospital, New Delhi, said, “Delhi NCR has emerged as a leading force in India’s robotic surgery journey, with the highest concentration of robotic-system installations in the country and a rapidly expanding volume of procedures. The presence of robotic systems across 39 hospitals, including 11 hospitals with multiple systems, reflects the depth of expertise and institutional adoption that has developed in the region."

He added, "Delhi has reached this position because of the combined efforts of pioneering surgeons, high-volume hospitals and multidisciplinary teams that have steadily integrated robotic technology into complex surgical care. What we are witnessing is not simply an increase in machines or procedures, but the emergence of Delhi as a centre that is helping shape the future of robotic surgery in India."

Also read: Robotics Set to Transform Every Medical Specialty, From Diagnostics to Therapy in India: Jitendra Singh

India's First Government-Institution Robotic Telesurgery

Prof. Dr. Anup Kumar, Professor & Head, Department of Urology, Robotics & Renal Transplant, VMMC & Safdarjung Hospital, New Delhi, recently performed India's first government-institution robotic telesurgery in urology.

The reconstructive procedure was performed remotely from Gurugram to Preeti Kidney & Urology Hospital in Hyderabad.

The accomplishment has raised the possibility of specialist surgeons operating on patients who are located in smaller cities with limited resources and access.

Also read: 22-Year-Old Woman Undergoes Robotic Heart Surgery After Two Strokes and Months of Delayed Treatment

Scope For Telesurgery

India's major cities have increasingly developed robotic surgery infrastructure and specialist teams. But access to highly specialised surgeons is not evenly distributed across the country. If remote robotic surgery can be safely scaled, a specialist in a major medical centre could operate on a patient in another city through a connected robotic system.

Dr. Anup Kumar said, “India is now at a defining moment in robotic surgery. The rapid rise in robotic procedures—from 8,912 nationally in 2021 to 44,857 in 2025—shows how quickly the technology is being adopted and how clinical expertise is expanding across the country. India is moving beyond being a technology adopter and is developing the experience, infrastructure and surgical capabilities required to become a global force in robotic surgery. If this momentum continues, India has the potential to emerge as a global leader by 2030 and compete with, and potentially surpass, established leaders such as the US. This is a proud moment for Indian healthcare and a significant opportunity to place India at the forefront of the next generation of surgery.”

Robotic telesurgery could also have other advantages besides bridging location gaps. The technology could support remote surgical training, tele-mentoring and collaboration between specialists when needed.

The SRS India 2026 conference also showcased a cross-border robotic telesurgery demonstration between India and China.

Dr. Vivek Bindal led the demonstration, with surgeons at Max Super Speciality Hospital, Vaishali, remotely operating a robotic console nearly 5,000 kilometres away in Chengdu, China during pre-clinical procedures.

How Can This Technology Become Routine?

Remote surgery requires more than a robotic surgical machine and a fast internet connection. The international consensus recommendations published in the World Journal of Surgery in 2026 address issues including connectivity, cybersecurity, surgeon training, credentialing, emergency preparedness and regulation.

There also needs to be a clear plan for what happens if the connection fails or the patient develops an unexpected complication during surgery.

For India, the technology could eventually help narrow the gap between where specialist surgeons are located and where patients live. But for that to happen, telesurgery will need strong infrastructure, trained teams, reliable connectivity and carefully defined safety protocols.

Fatty liver disease has traditionally been associated with obesity and alcohol consumption. However, in clinical practice, we are increasingly seeing fatty liver in individuals who may not appear overweight and who do not consume alcohol. This changing pattern reflects a larger problem: the close relationship between liver health, metabolic health, and lifestyle.

Non-alcoholic fatty liver disease (NAFLD), now increasingly termed metabolic dysfunction-associated steatotic liver disease (MASLD), occurs when excess fat accumulates in the liver in association with metabolic risk factors. A systematic review and meta-analysis of Indian studies estimated the pooled prevalence of NAFLD among adults at 38.6%, meaning that roughly one in three adults may be affected. The prevalence was approximately 28.1% in average-risk populations and increased to 52.8% among individuals with higher metabolic risk.

What is particularly important for Indians is that fatty liver cannot be identified simply by looking at body weight. South Asian populations can develop visceral or abdominal fat and metabolic abnormalities even at relatively lower body mass indices. A South Asian meta-analysis found that NAFLD affected approximately 26.9% of adults in the general population, while prevalence rose to 54.1% among people with metabolic diseases. Importantly, around 43.4% of people with NAFLD in the analysis were not obese.

Diabetes, hypertension, dyslipidaemia, central obesity and metabolic syndrome are therefore important warning signs. In my practice, I often emphasise that a normal-looking body does not necessarily mean a metabolically healthy body. Waist circumference, blood sugar, lipid profile, liver enzymes, and, when indicated, liver imaging provide a much more meaningful risk assessment.

The other misconception is that fatty liver is harmless. Simple steatosis may remain stable in many individuals, but some patients develop inflammation and progressive fibrosis, eventually leading to cirrhosis and liver cancer. A systematic review of hepatocellular carcinoma in India also found that the proportion of cases associated with NAFLD has been increasing, although viral hepatitis remains an important cause. ([PubMed][3])

There is also a broader gastroenterological concern. Digestive and liver health are closely connected with dietary patterns, physical activity, and metabolic health. Excessive intake of refined carbohydrates, sugary beverages, ultra-processed foods, and excessive calories, combined with inadequate physical activity, can contribute to metabolic dysfunction.

The good news is that lifestyle modification can make a substantial difference in fatty liver. Weight reduction, regular physical activity, improved dietary quality, adequate sleep, and better control of diabetes and cholesterol can help reduce liver fat and metabolic risk. Importantly, management should be individualised rather than based on crash diets or unregulated supplements.

Fatty liver should therefore be viewed not merely as an incidental finding on an ultrasound report, but as a metabolic warning signal. Early identification allows us to intervene before irreversible liver damage develops. For patients, the message is simple: taking care of the liver also means taking care of the heart, metabolism, and overall digestive health.

The statistics cited above are based on published systematic reviews/meta-analyses and IARC/WHO data; prevalence estimates vary depending on the population and diagnostic method.

Dr. Pradipta Kr. Sethy, Director Gastroenterology, Manipal Hospitals EM Bypass & Mukundupur