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.

Hundreds of thousands of children are set to receive an additional vaccine under the NHS routine childhood immunisation programme. Health officials have confirmed it will be given alongside the existing MMR jab, which protects children in England against measles, mumps and rubella.

Chicken pox Vaccine Starts By NHS

The decision follows advice from the Joint Committee on Vaccination and Immunisation and will see the current MMR jab replaced with a combined MMRV vaccine. This single injection protects against measles, mumps, rubella and chickenpox. Studies estimate that chickenpox in childhood leads to around £24 million a year in lost earnings and productivity across the UK. Alongside reducing this impact, the rollout is expected to save the NHS about £15 million each year in treatment costs linked to the illness.

Dr Claire Fuller, National Medical Director for NHS England, said: “This marks a very positive step for children and families, offering protection against chickenpox for the first time and strengthening the range of routine vaccinations we already give to help shield children from serious diseases.

“From now on, the combined vaccine covering measles, mumps, rubella and chickenpox will be offered at children’s routine vaccination appointments. This will help keep children healthier, prevent illness caused by these highly infectious viruses, and support the NHS shift from treating sickness to preventing it, while keeping more children safe and in school.”

Recent figures show that around half of children will have chickenpox by the age of four, with nine in ten catching it before they turn ten. Children who develop chickenpox are usually advised to stay away from school until all spots have crusted over, which typically happens about five days after the rash appears.

With the new vaccine in place, fewer children are expected to miss time at nursery or school. This should also reduce the amount of work parents need to take off to look after them.

Who Can Get The Chickenpox Vaccine On The NHS?

Protection against chickenpox is being offered through a new combined vaccine known as MMRV, which replaces the existing MMR jab. The MMRV vaccine protects against measles, mumps, rubella and varicella, the virus that causes chickenpox.

• Children born after 1 January 2026 will automatically be offered two doses of the MMRV vaccine, given at 12 months and again at 18 months.
• A catch-up programme will also provide one or two doses for older children, depending on when they were born:
• children born on or after 1 January 2025 will be offered two doses, one at 12 months and one at 18 months
• children born between 1 July 2024 and 31 December 2024 will be offered two doses, one at 18 months and another at 3 years and 4 months
• children born between 1 September 2022 and 30 June 2024 will be offered one dose at 3 years and 4 months
• children born between 1 January 2020 and 31 August 2022 will be offered a single dose later in 2026
• GP practices will contact families directly to arrange vaccination appointments when they are due.

How Does The New Chickenpox Vaccination Work?

Specialists say adding the varicella vaccine to the NHS childhood immunisation schedule will significantly cut the number of people who get chickenpox, resulting in far fewer severe cases.

While the vaccine does not guarantee lifelong immunity, it greatly lowers the chances of catching chickenpox or developing a serious form of the illness. Serious side effects, including severe allergic reactions, are extremely uncommon.

The vaccine is a live vaccine, meaning it contains a weakened form of the chickenpox virus. Because of this, it is not recommended for people with weakened immune systems due to conditions such as HIV or treatments like chemotherapy.

The change brings the UK in line with countries that already include routine chickenpox vaccination, such as Germany, Canada, Australia and the United States.

In the past, there were concerns that vaccinating children against chickenpox could lead to an increase in shingles later in life, but a large long-term study from the US has since shown this is not the case.

The Joint Committee on Vaccination and Immunisation, which advises the government, recommended the introduction of the MMRV vaccine for all children in November 2023.

The government confirmed plans to roll out the MMRV vaccine in August 2025, after new figures showed that none of England’s main childhood vaccinations reached the 95 percent uptake target in 2024 to 2025.

According to the UK Health Security Agency, 91.9 percent of five-year-olds had received one dose of the MMR vaccine. This figure was unchanged from 2023 to 2024 and remains the lowest level recorded since 2010 to 2011.

Atenolol is widely prescribed for conditions such as high blood pressure and irregular heart rhythms. While it is suitable for many adults, some people need to be especially careful before starting the beta-blocker.

NHS guidance highlights that certain medical conditions and life stages mean a doctor should be consulted first. This includes people with low blood pressure, Raynaud’s phenomenon, or asthma, among others.

Who Should Be Careful Before Taking Atenolol?

The NHS advises speaking to a doctor before taking atenolol if you fall into any of the following groups:

• People who are trying to conceive, are already pregnant, or are breastfeeding
• People with Raynaud’s phenomenon, which can cause fingers or toes to tingle, become unusually pale, or turn blue
• People with metabolic acidosis, a condition where there is too much acid in the blood
• People with low blood pressure (hypotension) or a slower than normal heart rate
• People with lung disease or asthma
• People who have previously had an allergic reaction to atenolol or any other medicine

How Atenolol Works?

According to official NHS advice, atenolol works by slowing the heart rate, which helps the heart pump blood around the body more easily. In addition to treating blood pressure and heart rhythm problems, it is sometimes prescribed to help prevent migraines and ease symptoms of anxiety.

The NHS notes: “Atenolol is only available on prescription. It comes as tablets or a liquid that you swallow. It can also be given by injection, but this is usually only done in hospital.”

Atenol: Medicines That May Interact With Atenolol

People who take other medicines should also check with a doctor before starting atenolol, as some drugs can affect how well it works or increase the risk of side effects. This applies not only to prescription medicines but also to herbal remedies, vitamins, and supplements.

You should speak to a doctor if you take:

• Other medicines for high blood pressure, as using them with atenolol can sometimes lower blood pressure too much and cause dizziness or fainting
• Medicines for irregular heartbeats, such as amiodarone or flecainide
• Medicines for asthma or chronic obstructive pulmonary disease (COPD)
• Medicines for diabetes, especially insulin. Atenolol can make it harder to notice the usual warning signs of low blood sugar. If you experience low blood sugar without symptoms, speak to your doctor and monitor your levels carefully, particularly after exercise or before driving
• Medicines for nasal or sinus congestion, or other cold remedies, including those bought over the counter
• Medicines for allergies, such as ephedrine, noradrenaline, or adrenaline

The NHS also states: “There’s not enough information to say that herbal remedies and supplements are safe to take with atenolol. They’re not tested in the same way as pharmacy and prescription medicines, and they’re generally not tested for how they affect other medicines.”

Atenolol Dosage And How Long Can It Be Taken?

The dose of atenolol you need depends on the condition being treated. For high blood pressure, the usual adult dose is between 25mg and 50mg once a day, but you should always follow your doctor’s instructions. Your medication packaging will also provide guidance on how to take it.

How long you stay on atenolol varies as well. For long-term conditions such as high blood pressure, it is often taken for many years and, in some cases, for life.

Furosemide is commonly prescribed in the UK to help manage conditions such as heart failure and high blood pressure. The diuretic medication is used by people of all ages, including children and infants. In 2024 alone, it was dispensed around 11 million times, making it one of the 20 most frequently prescribed medicines in the country.

Although it is widely used, doctors stress that furosemide must be taken carefully and in line with medical advice, as misuse can lead to serious health problems.

Furosemide: Why The NHS Is Warning Furosemide Users About Dehydration

To ensure safe use, the NHS has issued guidance urging certain people to speak to a doctor before taking furosemide. This is particularly important for anyone showing signs of dehydration, which can include feeling unusually thirsty, having a dry mouth, or noticing dark-coloured urine. Because furosemide increases urine output, it can raise the risk of fluid loss if not managed properly.

Who Should Speak To A Doctor Before Taking Furosemide?

The NHS advises the following people to consult a doctor before using furosemide:

• Anyone who has previously had an allergic reaction to furosemide or any other medicine
• Anyone with low blood pressure, also known as hypotension
• Anyone showing signs of dehydration, such as thirst, dry mouth, or dark urine
• Anyone diagnosed with liver disease
• Anyone living with diabetes
• Anyone who has difficulty passing urine
• Anyone diagnosed with Addison’s disease, a rare disorder affecting the adrenal glands
• Anyone diagnosed with gout

Furosemide: When Should Users Contact A Doctor Or Delay Treatment

Beyond these groups, the NHS also says furosemide users should seek medical advice if:

• You are due to have a glucose test
• You are scheduled for a scan or X-ray that involves an iodine-based dye being injected into your blood
• You are preparing for major surgery or a procedure that requires a general anaesthetic

How Furosemide Works And Why It Is Called A ‘Water Tablet’

Official NHS guidance explains that diuretics are often referred to as “water tablets” because they increase how often you urinate. This helps the body remove excess fluid.

“Furosemide is only available on prescription,” the NHS states. “It comes as tablets and a liquid that you swallow. It can also be given by injection, but this is usually only done in hospital.”

Medicines That Can Interfere With Furosemide

The NHS also warns that certain medicines can reduce how well furosemide works or increase the risk of side effects. This includes some commonly used over-the-counter treatments, such as paracetamol, co-codamol, and remedies for heartburn or indigestion.

Common Painkillers And Remedies To Use With Caution

Anyone prescribed furosemide is advised to speak to a doctor before taking:

• Medicines used to treat mental health conditions, including amisulpride, lithium, pimozide, or risperidone
• Medicines used to treat high blood pressure, or drugs that may cause low blood pressure as a side effect
• Sucralfate, a medicine used to treat stomach ulcers. Patients should leave around two hours between taking sucralfate and furosemide
• Non-steroidal anti-inflammatory drugs, known as NSAIDs, such as diclofenac, ibuprofen, or naproxen

Why Potassium Supplements Can Affect Furosemide?

Other medicines can also interfere with how furosemide works, including:

• Potassium supplements, steroids, or other diuretics that affect potassium levels
• Medicines used to treat, or that may cause, irregular heart rhythms, such as amiodarone, digoxin, disopyramide, flecainide, or sotalol
• Soluble paracetamol
• Soluble co-codamol

Certain Treatments For Heartburn And Indigestion

The NHS advises patients to tell their doctor if they are taking potassium supplements, as these can alter potassium levels in the blood and affect how furosemide works.

The health service also cautions against combining furosemide with herbal remedies or supplements. According to NHS guidance, there is not enough evidence to confirm they are safe to take alongside the drug.

Unlike prescription and pharmacy medicines, herbal products are not tested to the same standards and are generally not assessed for how they interact with other medications.