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.

It has been long suspected that Western diets could contribute to the risk of colorectal cancer. The theory may finally have a clearer scientific explanation.

A new study suggests that gut bacteria can convert compounds produced by high-fat, low-fibre diets into cancer-causing chemicals. The research sheds light on how unhealthy eating habits may lead to cancerous tumour growth in colon in the long term.

What Did The Study Find?

Published in the journal Gut, the research was led by Dr. Annika Osswald (first author) and Dr. Soeren Ocvirk (corresponding author), along with a large team of international scientists.

The collaboration included researchers from Technical University of Munich (TUM), Germany, German Institute of Human Nutrition (DIfE), RWTH Aachen University, Freie Universität Berlin, University Hospital of Regensburg, and other institutions.

Researchers found that a western-style diet, which is commonly high in red and processed meat, saturated fats, refined carbohydrates and ultra-processed foods, significantly changes the composition of the gut microbiome.

These altered bacteria then modify bile acids in ways that promote inflammation and create an environment that accommodates the development of colorectal cancer tumours.

According to the researchers, diet alone is not the only factor. The trillions of microbes living in the intestine determine how food is processed, producing metabolites that can either protect the gut or damage it.

The study found that specific bacterial groups transformed bile acids into compounds that stimulated tumour growth in the colon.

This provides one of the strongestt explanations yet for why western dietary patterns have consistently been associated with higher risk of colorectal cancer.

"Our findings highlight the critical interaction between diet, gut microbes and cancer biology," the researchers noted, adding that targeting the microbiome could become a future strategy for preventing colorectal cancer.

Also read: Why English Actor Peter Duncan Is Advocating For Focal Therapy After His Prostate Cancer Treatment?

Negative Effects Of Western Diet

A western diet typically includes:

• High amounts of processed and red meat
• Fried foods and saturated fats
• Sugary drinks and desserts
• Refined grains
• Low intake of fruits, vegetables, legumes and whole grains

Previous research has repeatedly linked this eating pattern with obesity, diabetes, heart disease and colorectal cancer, but scientists have long found it challenging to explain the exact cause until now.

Also read: AI-Powered Blood Test Detects Liver Cancer Across Diverse Populations, Shows Promise In Earlier Diagnosis

Importance Of Gut Microbiome

The human gut is home to trillions of bacteria that help digest food, regulate immunity and produce beneficial compounds like fatty acids.

A fibre-rich diet supports good bacteria that reduce inflammation, whereas diets high in fat and processed foods can cause microbial imbalance.

The new findings suggest this imbalance changes how bile acids are metabolised, increasing the production of molecules capable of damaging the colon and supporting cancer growth in the long run.

Also read: WHO Cancer Agency Flags 3 Common Medicines As Carcinogenic: What It Means For Millions Of Patients

Colorectal Cancer Is Rising Among Younger Adults

Earlier research has linked harmful gut bacteria, including toxin-producing E. coli, with DNA damage that may begin early in life and contribute to the rise of colorectal cancer among younger people.

However, the latest findings do not prove diet alone causes cancer. Genetics, obesity, physical inactivity, sedentary life, smoking and alcohol consumption also influence risk.

However, they say maintaining a fibre-rich diet with fruits, vegetables, legumes and whole grains may help preserve a healthier gut microbiome and lower long-term colorectal cancer risk.

Could air pollution may do more than harm the lungs and heart? A new study has found that exposure to polluted air could trigger painful flare-ups in people living with rheumatoid arthritis (RA).

The study comes when evidence is mounting that environmental factors contribute significantly to autoimmune diseases.

About The Research

The study, published in the Annals of the Rheumatic Diseases, found that excessive exposure to air pollutants, particularly fine particulate matter (PM2.5), was associated with increased rheumatoid arthritis activity and a greater risk of flare ups.

Researchers say the findings suggest that improving air quality should become an important part of managing the chronic condition, alongside treatment, medications and lifestyle changes.

"Our findings highlight that environmental exposure, especially air pollution, may significantly influence rheumatoid arthritis disease activity and flare risk," the researchers said, noting that patients and clinicians should consider air quality as a modifiable risk factor.

Also read:

About Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease in which the immune system attacks healthy joints, causing pain, swelling, stiffness and, over time, permanent joint damage.

While genetics, smoking and infections have been recognised as risk factors, scientists are investigating how environmental pollutants may worsen the disease.

The latest findings are particularly relevant for countries such as India, where millions are exposed to unhealthy air for large parts of the year. Previous reports have already linked poor air quality in cities like Delhi to rising concerns over autoimmune diseases.

Also read: Severe COVID-19 Can Reactivate Dormant Viruses, May Fuel Long COVID Symptoms: Study

A flare is a period when rheumatoid arthritis symptoms suddenly worsen. During this time, people may experience:

• Severe joint pain and swelling
• Morning stiffness lasting longer than usual
• Fatigue and weakness
• Difficulty performing everyday tasks

Flares can last from a few days to several weeks and are often triggered by infections, stress, missed medications or other environmental factors.

Researchers believe tiny airborne particles like PM2.5 can enter the lungs and bloodstream, triggering inflammation throughout the body.

This inflammatory response may overstimulate the immune system, making rheumatoid arthritis symptoms worse and increasing the likelihood of painful flare-ups.

Also read:

Is There More Evidence?

The researchers emphasised that the study shows an association rather than proving that air pollution directly causes rheumatoid arthritis flares.

However, the consistent link suggests reducing exposure to polluted air may help lower the chances of flare-ups in high-risk individuals.

Experts advise patients to continue prescribed medications, constantly monitor local air quality, avoid outdoor activities during periods of severe pollution when possible, and discuss symptom changes with their rheumatologist.

The findings add to a growing body of research linking air pollution with autoimmune diseases.

Earlier studies have suggested that long-term exposure to pollutants may increase the risk of developing rheumatoid arthritis, while the new research indicates polluted air may also worsen symptoms in people already living with the disease.

Commonly prescribed medicines for high blood pressure and heart disease could also help antidepressants work better, according to a new study by researchers at the All India Institute of Medical Sciences (AIIMS).

The research offers hope for people with depression whose condition is not adequately managed with standard antidepressants.

About The Study

The study found that certain cardiovascular medications, when taken along with antidepressants, may improve the brain's response to treatment, potentially making clinical depression treatments more effective.

The findings establish a foundation for repurposing common medicines to improve mental health treatment. The researchers stress that larger clinical trials are needed to validate the study before it can be included in standard depression treatments.

"Our findings suggest that some drugs already being used to treat hypertension and heart disease may have the potential to act as adjuncts to antidepressant therapy," the AIIMS research team said.

They also said that the strategy could particularly benefit patients who do not respond to antidepressants well.

Also read: NBA Star Kevin Love Says Robin Williams Changed How He Sees Depression; Here's Why Symptoms Often Get Missed

How Can The Findings Help?

Even though depression affects hundreds of millions of people worldwide, almost one-third of patients do not receive adequate relief from their first antidepressant.

Even when medications work, they often take several weeks to show results. This has led researchers to explore more ways to improve treatment outcomes, especially for mental health issues.

Repurposing existing medicines is considered an attractive strategy because their safety profiles are already well understood, potentially reducing the time and cost needed to bring new treatment options into clinical practice.

Also read: Mental Health Crisis In Israel Military: Why Suicides Among Soldiers Are Increasing?

How Could Heart Medicines Improve The Efficacy Of Antidepressants?

Antidepressants, including selective serotonin reuptake inhibitors (SSRIs), are among the most commonly prescribed medicines for moderate to severe depression. They work by changing the levels of neurotransmitters like serotonin in the brain, helping regulate mood over time.

However, individual responses may vary widely, and many patients end up needing multiple treatment approaches before achieving any relief.

While the exact biological mechanisms are still under investigation, researchers believe that some cardiovascular drugs may have an effect on pathways associated with inflammation, blood flow to the brain, or nerve signaling, all of which are increasingly play a role in depression treatment.

The researchers noted that these medicines are not intended to replace antidepressants. Instead, they could eventually be used alongside standard treatment to improve its effectiveness in some patients.

Also read: IIT Delhi, AIIMS Develop First Hindi Music Therapy for Stroke Patients: How Survivors Find Their Voice

Word Of Caution

Experts caution that patients should not start or stop blood pressure or heart medications in the hope of treating depression without clinical supervision.

More clinical studies are required to identify which cardiovascular drugs offer the greatest benefit, which patients are most likely to respond, and whether the combination remains safe over long-term use.

The AIIMS study could pave the way for a cost-effective strategy to improve depression treatment by giving a new role to medicines that are already widely available.