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 cancer diagnosis in your 20s or 30s could be a life-altering event as it brings several difficult questions that you may not be prepared to answer.

Depending on the cancer type and treatment, the possibility of you having children in the future could get significantly affected. Chemotherapy, radiation and certain surgeries can have a profound impact on reproductive health in both men and women. However, infertility is not an inevitable outcome of cancer treatment.

On National Cancer Awareness Day, experts help us understand the impact of cancer treatment on fertility by discussing options that can help young patients make informed decisions.

Dr Jeyhan B. Dhabhar, Medical Oncologist at Head Neck Cancer Institute India (HNCII), told HealthandMe that the effect of cancer treatment on fertility depends on several factors, including the type of chemotherapy, the area exposed to radiation, the patient's age and the treatment regimen.

“Cancer treatment can affect fertility in both men and women, but it is important to understand that not every cancer treatment causes infertility,” he said.

Dr Vijayalaxmi Koppad, Fertility Consultant at Birthright Fertility, HRBR, Marathahalli, Bengaluru, told HealthandMe that treatments designed to target rapidly dividing cancer cells can also damage reproductive cells. She said, "Chemotherapy may affect ovarian egg reserves or sperm production, while radiation and surgery can also affect reproductive organs."

How Does Cancer Treatment Affect Fertility In Men And Women?

Also read: FDA Probes Cancer Risk After Tumours Reported In Children Given Novartis's SMA Gene Therapy

The impact of cancer treatment can differ between men and women. In men, certain chemotherapy drugs may reduce sperm count or disrupt sperm production. Although sperm production can recover after treatment, the extent and timing of recovery vary.

In women, treatment may damage the remaining egg supply or affect ovarian function and menstrual cycles. Dr Dhabhar said, "In women, some treatments may affect the number of healthy eggs remaining in the ovaries or cause changes in menstrual cycles. Age is an important factor, as women naturally have a declining egg reserve as they grow older."

Dr Koppad explains that the biological differences between men and women influence their chances of recovery. “Men continuously produce new sperm throughout life, so their reproductive system might recover over time, whereas women are born with a fixed supply of eggs that cannot be replaced once damaged by treatment, making age a critical factor for women,” she said.

However, fertility outcomes cannot be predicted by age or gender alone. As Dr Dhabhar points out, two patients of the same age may have very different outcomes depending on the treatment they receive.

Can Cancer Treatment Cause Permanent Infertility?

Also read: NCCN Issues First-Ever Guidelines For Cancer Caregivers

Dr Dhabhar said that some cancer treatments can cause permanent infertility but this does not happen to everyone. The risk may be higher with certain chemotherapy drugs, particularly alkylating agents, high-dose chemotherapy and radiation directed at reproductive organs.

Surgeries that involve removing the ovaries or testes can also result in permanent loss of fertility. However, advances in fertility preservation have given young patients options to consider before starting cancer treatment.

Dr Koppad said, “High-dose chemotherapy, pelvic radiation, or surgeries that remove reproductive organs (like the ovaries or testes) can lead to permanent loss of fertility. However, modern fertility preservation techniques—such as freezing eggs, embryos, or sperm before treatment begins—give young patients a crucial safety net for the future.”

Men may be able to freeze sperm, while women can consider egg or embryo freezing. These procedures can preserve fertility post after treatment.

Dr Dhabhar said, "My advice to young patients is simple: if having children in the future is important to you, speak to your oncologist before starting treatment. Even a short discussion can make a meaningful difference to your future choices."

Can Fertility Return Naturally After Cancer Treatment?

Also read: After Olympian Ciara Mageean’s Death At 34, Irish Health Authorities Are Being Urged To Lower Screening Age For Bowel Cancer

Fertility can return naturally after cancer treatment and some survivors go on to have children without fertility assistance. In men, sperm production may gradually recover after chemotherapy. In women, menstrual cycles and ovarian function may return, depending on their age and the treatment.

However, the return of regular periods does not always mean that ovarian function or fertility has fully recovered. Similarly, sperm production may take time to return, and recovery is not guaranteed.

“Many cancer survivors go on to have healthy children,” says Dr Dhabhar. He recommends that patients planning a family after treatment undergo a fertility assessment and discuss the appropriate time to try for pregnancy with their oncologist.

Fertility Should Be Discussed Before Cancer Treatment

Ideally fertility should be discussed between oncologists and young patients before treatment begins. This gives patients an opportunity to understand the risks and consider preservation options.

Dr Koppad says, “While global medical guidelines urge doctors to discuss fertility before starting any therapy, it still gets overlooked during the initial rush to fight the disease.”

She encourages patients and their families to raise the subject early. One question they can ask their oncologist is: “How will this treatment affect my future family plans?”

Dr Dhabhar also emphasises that fertility planning should be addressed alongside cancer care, rather than becoming a reason to avoid or postpone essential treatment.

His message to young patients is clear. He said, “A cancer diagnosis does not mean giving up the dream of having a family. With the right guidance and timely planning, many patients can successfully balance cancer treatment with their future fertility goals.”

Breast cancer is a diagnosis that understandably brings fear and uncertainty. However, when detected at an early stage- particularly Stage 1- the outlook is often very positive. In fact, many patients with Stage 1 breast cancer go on to live long, healthy lives after treatment. Understanding why this stage is considered highly curable can help reduce anxiety and encourage timely action.

Stage 1 breast cancer means the tumor is still small and confined to the breast, typically measuring up to 2 centimeters, with little to no spread to nearby lymph nodes. At this stage, the disease is localized, which makes it significantly easier to treat compared to more advanced stages where cancer may have spread to other parts of the body.

The Power of Early Detection

One of the main reasons Stage 1 breast cancer is often curable is early detection. With increased awareness and the use of screening tools such as mammography, many cases are identified before symptoms even appear. Detecting cancer early allows doctors to intervene before it grows or spreads, improving the chances of complete removal and recovery.

Treatment for Stage 1 breast cancer is usually very effective and may involve a combination of surgery, radiation therapy, and sometimes medication such as hormone therapy or targeted therapy. In many cases, patients can undergo breast-conserving surgery (lumpectomy), where only the tumor and a small margin of surrounding tissue are removed, preserving most of the breast. This is often followed by radiation therapy to eliminate any remaining cancer cells.

Also read: Hot Flashes To Night Sweats: Leading US OB-GYN Group Updates Menopause Treatment Guidance After 12 Years

Why Tumor Biology Matters

Another important factor is the biology of the tumor. Early-stage cancers are often less aggressive and have not yet developed the ability to spread extensively. Doctors also assess hormone receptor status and other markers to tailor treatment specifically to the patient, improving outcomes further.

Survival rates for Stage 1 breast cancer are very high. With timely and appropriate treatment, the five-year survival rate is close to 100%. This highlights how powerful early diagnosis and modern treatment approaches can be.

Staying Committed After Treatment

However, it is important to remember that “curable” does not mean “to be taken lightly.” Regular follow-ups, adherence to treatment, and lifestyle modifications play a key role in ensuring long-term health. Patients are encouraged to maintain a balanced diet, stay physically active, and attend all scheduled medical check-ups.

In conclusion, Stage 1 breast cancer offers a window of opportunity where the disease can be treated effectively and often completely cured. The key lies in awareness, regular screening, and seeking medical advice at the earliest sign of any change. Early action not only saves lives but also allows patients to return to their normal lives with confidence and hope.

By Dr. Pragati Singhal, Consultant Surgical Oncology, Breast Oncoplasty, Narayana RN Tagore Hospital, Mukundapur

Delhi was ranked the world's most polluted major city on Saturday morning, November 7, 2026, by Swiss air-quality technology company, IQAir. The national capital has been grappling with worsening pollution ahead of Diwali.

IQAir placed Delhi at the top of its live global ranking at 10:35 am, with an air quality index (AQI) reading of 581. The AQI was more than twice that of Lahore in Pakistan, which recorded an AQI of 285 at the time.

However, India's Central Pollution Control Board (CPCB) reported different readings as it uses different scales than IQAir to calculate AQI. According to CPCB, Delhi's AQI was 363 at 10 am on Saturday, placing the city under 'very poor' category. According to reports, Friday's air quality was the worst recorded before Diwali in eight years.

Why Delhi Grapples With Severe Air Pollution Every Year?

Also read: High AQI and High Blood Pressure: Is There a Connection People Often Overlook?

Several north Indian states including Delhi choke due to severe air pollution ahead of and during winter due to several reasons. Cold, dense air and slow winds can trap pollutants close to the ground, fueling rising AQI. Vehicular emissions, stubble burning, construction dust, and firecracker smoke from Diwali celebrations only compound to the hazardous environmental crisis.

The Commission for Air Quality Management (CAQM) introduced restrictions as pollution levels have increased drastically. Schools in and around Delhi have been directed to switch to online classes, while residents have been encouraged to work from home. Authorities have also asked local governments to consider allowing half of public- and private-sector employees to work remotely.

Delhi Environment Minister Manjinder Singh Sirsa warned that weather conditions could worsen further. “From tomorrow, the weather is going to become worse, winds will completely stop, which will worsen the AQI,” he said, according to Reuters.

Experts Recommend Precautions Amid Severe Air Pollution In Delhi

Also read: Delhi Air Pollution: Should You Move Your Morning Walk And Jog Indoors As AQI Nears 400?

PM2.5, fine particulate matter, is a major health concern because its tiny particles can travel deep into the lungs and enter the bloodstream.

Exposure to these pollutants can aggravate asthma and other respiratory conditions like COPD and bronchitis, irritate the eyes and airways, and increase the risk of cardiovascular and respiratory disease.

In an X post, Dr. Sudhir Kr. Gupta (MD, Resp. MED), Senior Consultant Chest Physician & Bronchoscopist at Kailash Healthcare said, “Those who struggle with such respiratory problems should strictly avoid going out, especially when pollution levels are severe.”

The effects are not limited to people with existing health conditions. Children, older adults, pregnant women and people with heart or lung diseases may be particularly vulnerable.

As pollution levels remain high, health experts advise limiting strenuous outdoor activity, especially during periods of severe air quality. People who need to go outside can use a well-fitting N95 or N99 respirator.

Dr Viny Kantroo, Senior Consultant, Respiratory Medicine, Critical Care & Sleep Medicine Indraprastha Apollo Hospital, New Delhi, told HealthandMe, “A well-fitted N95 mask filters at least 95% of airborne particles under standard testing conditions and can reduce exposure to PM2.5. Its protection depends on how closely it fits the face. There is no fixed number of hours for which it can be worn. Follow the manufacturer's instructions and replace it if it becomes wet, dirty, damaged or difficult to breathe through. A disposable N95 should not be washed.”

Also read: With Delhi AQI Nearing 400, Pollution & Flu Loom Ahead Of Diwali: What Happens When Both Hit Your Lungs?

Many opt for cloth masks while stepping. The doctor explained if cloth masks are as effective as N95 or N99 masks to protect yourself from toxic air.

She added, “Cloth masks offer limited and inconsistent protection against PM2.5. Their effectiveness depends on the fabric, number of layers and fit, but they generally do not filter fine particles as reliably as an N95. A well-fitted N95 or equivalent respirator is a better choice when stepping outdoors during severe pollution. Even then, reducing time outdoors remains important.”

Dr. Jeenam Shah, Consultant Pulmonology, Wockhard Hospital, Mumbai Central told HealthandMe that scarves, handkerchiefs and loose-fitting surgical masks are also not adequate substitutes for a properly fitted N95 or equivalent respirator. He said, "During severe pollution, an N95 mask is a better option when outdoor exposure is unavoidable."

She also recommended not wearing masks for long hours and disposing them off when they get soiled.

She said, “An N95 can be worn for several hours if it remains dry, clean, undamaged and fits properly. Replace it if breathing becomes difficult or the mask becomes wet or dirty. Disposable N95 masks should not be washed. If wearing one for long periods, take breaks in a cleaner indoor environment when possible. The mask should fit closely around the nose and mouth, as gaps reduce its effectiveness.”

Indoor exposure can also be reduced by keeping windows closed when outdoor pollution is high, using an appropriately sized HEPA air purifier where available and avoiding indoor sources of smoke.

Dr Kantroo said, “Polluted air can enter through gaps in doors and windows, while cooking fumes, incense, smoking and cleaning products can add to indoor pollution. A HEPA air purifier can reduce fine particles, provided it is suitable for the room size and its filters are maintained. During severe pollution, keep windows closed. Ventilate when outdoor air quality improves, rather than relying on a fixed time of day.”

Dr Gupta also recommended using masks and keeping an air purifier at home to maintain indoor air quality.

Dr Kantroo also spoke about morning walks and outdoor exercise when AQI is severe. She explained, “When AQI is Very Poor or Severe, strenuous outdoor exercise should be avoided."

Dr Shah explained that physical activity increases your breathing rate, which means you inhale more pollutants and expose your lungs to higher levels of harmful particles. He advised, "Instead, opt for indoor exercises in a well-ventilated, air-purified environment. If outdoor activity is unavoidable, keep it brief and avoid high-traffic areas."