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.

Claire Danes recently revealed that she was shocked to learn that she was pregnant with her third child at 44. In an interview with Amy Poehler in an episode of Good Hang with Amy Poehler, the Beast In Me actress revealed that she burst into tears at her OB/GYN’s office, explaining that she didn’t know it was possible to be pregnant after 40.

Danes shared that she initially felt a strange sense of embarrassment about the pregnancy. Because she and her husband, Hugh Dancy, weren’t planning for a third, Danes felt like she had stepped outside of normal "parameters."

The debate surrounding pregnancies after 40 has always persisted. Many people like Claire believe that it is impossible to get pregnant after your biological clock runs out. However, in reality, things do not work like that. Dr Rohan Palshetkar, Consultant IVF specialist, at Bloom IVF explains a few factors one should know about.

Can You Get Pregnant After 40?

Yes, Dr Rohan explains that it is completely possible and safe with the current technological advancements. “Earlier we did have fetal medicine specialists, high resolution ultrasounds, better monitoring techniques and safter IVF options”

Screening tests are much more detailed, IVF options are more robust and egg freezing is also an empowering tool for women who wish to have pregnancies later in life, Dr Rohan explained.

However, he also pointed out that post 35 risks of having diabetes and hypertension increases, so consistent monitoring helps a lot.

What Are Some Risks Of Pregnancies After 40?

The chance of having a high-risk pregnancy increases for women above 40, according to the American College of Obstetricians & Gynecologists (ACOG). They explain that since women are born with all the eggs they will ever have, those eggs age right along with the body. As time goes on, the number of eggs decreases, and their quality can change.

While many women have healthy pregnancies in their 40s, here are some specific risks you should know about.

Chromosome Issues

Older eggs are more likely to have certain genetic changes. This means there is a higher chance for the baby to be born with a health condition like Down syndrome instead.

Miscarriage or Stillbirth

Women in their forties face a much higher statistical chance of losing a pregnancy. It is very important to stay in close contact with your doctor to monitor your baby's health.

Low Birth Weight

There is a greater risk that the baby will be born weighing less than what is considered healthy. Small babies often need extra medical care and stay in the hospital longer.

Blood Clots

Being pregnant naturally increases your risk of developing dangerous blood clots. However, this specific medical danger becomes even more likely for mothers who are over the age of thirty-five or forty.

Gestational Diabetes

This is a specific type of high blood sugar that some women develop only while they are pregnant. It requires careful diet management or medication to keep you and baby safe.

Preeclampsia

This is a very serious condition involving high blood pressure that can happen during pregnancy. It can be dangerous for the mother and the baby if it is not treated quickly.

Labor Challenges

Delivery can be more difficult for older mothers, often leading to longer labor times. Because of these complications, doctors are much more likely to recommend a surgical C-section birth instead.

How Doctors Support Pregnancies After 40

Being "high-risk" doesn’t mean something will go wrong; it just means your medical team will watch you more closely. Modern medicine has great tools to keep you and your baby safe, such as,

• Prenatal Screening
• Extra Ultrasounds
• Frequent Check-ups

Neurology can sometimes be overwhelming because the nervous system touches almost every part of the body. This means, from memory to speech, to sleep and every sensation, all of them are part of neurology. So, naturally, neurologists deal with a vast range of conditions, including carotid artery disease, seizure disorders, Alzheimer’s and frontotemporal dementia, migraines and facial pain, Parkinson’s disease, muscle disorders, narcolepsy, and many others.

“If there’s a nerve somewhere, a neurologist could get involved,” says Dr. Andrew Dorsch, division chief for general neurology at Rush University System for Health and a specialist in neurologic rehabilitation, as reported by Times. “And there’s nerves everywhere in the body. There’s a lot that can go wrong, and figuring it out often takes real detective work.”

The problem is that many people ignore early neurological symptoms, because it looks like any other normal thing that could happen to anyone under immense stress. Here are 11 symptoms doctors say you should never ignore.

Double vision that comes on suddenly

One overlooked symptom is a specific type of double vision that happens when both eyes are open and improves when either eye is closed. This is known as neurological diplopia and is different from eye-related vision problems.

Dr. Luis Cruz-Saavedra, a neurologist with Memorial Hermann Health System, told Times, this type of double vision can be linked to serious conditions such as multiple sclerosis, stroke, aneurysm, myasthenia gravis, brain tumors, or brain infections.

If double vision starts suddenly, it is an emergency. “Immediately,” he says. Doctors may check for stroke warning signs and order imaging such as a CT scan or MRI to identify the cause.

Weakness in one arm or leg

Subtle weakness is another symptom people tend to ignore. Dragging one foot, limping, dropping objects, or struggling to write with a dominant hand are all red flags.

“I see people come in months after symptoms begin,” Cruz-Saavedra says. Many assume it is a pinched nerve, but weakness can signal stroke, brain tumors, multiple sclerosis, or brain inflammation. Neurologists usually test strength, reflexes, balance, and coordination to narrow down the cause.

Brief episodes of unresponsiveness

Some people suddenly stare blankly for a few seconds and then return to normal with no memory of the episode. These moments are often noticed by family members rather than the patient.

Cruz-Saavedra explains that this can be a sign of temporal lobe seizures, which affect areas of the brain involved in memory and emotion. People may describe it as losing a small chunk of time, which should always be medically evaluated.

Trouble speaking or understanding words

Speech problems are among the most common warning signs of stroke, yet many people delay seeking care.

Dr. Enrique Leira, director of the division of cerebrovascular diseases at the University of Iowa, toles Times, stroke symptoms often appear suddenly. Speech may become slurred, slow, or difficult to understand. Some people struggle to find words or comprehend language altogether. In these cases, urgent medical attention is critical.

Sudden, severe headache during exertion

Most headaches are harmless, but some require immediate attention. A headache that strikes suddenly, feels unusually intense, and occurs during physical effort can indicate something serious, including stroke.

Leira says headaches that do not gradually build up and instead arrive abruptly should always be checked right away.

Persistent numbness in feet or fingers

Dr. Dorsch says numbness commonly affects the feet or fingers and suggests that nerves are failing to send signals properly. This is different from tingling, which usually means nerve irritation.

Numbness may result from diabetes, autoimmune conditions, genetic disorders, or nerve damage. A full neurological workup helps determine which nerves are affected and why.

Frequent déjà vu

Occasional déjà vu is normal. Experiencing it repeatedly is not.

“If it’s happening regularly, that’s not typical,” Dorsch says. Frequent déjà vu episodes can be an early sign of temporal lobe seizures and should be evaluated.

Difficulty standing up from a chair

Struggling to rise from a chair on a regular basis is not just about aging or stiff joints. Dorsch says neurologists want to rule out problems involving muscles, nerves, or the spinal cord, including Parkinson’s disease or amyotrophic lateral sclerosis.

Changes in voice

Neurologists pay close attention to voice changes. Dr. Alexandru Olaru of University of Maryland St. Joseph Medical Center notes that an unusually soft or breathy voice may indicate Parkinson’s disease. Slurred speech can point to stroke.

Another concerning sign is a wet or gurgly voice caused by saliva pooling in the throat. This can occur in conditions like Parkinson’s disease, ALS, and multiple sclerosis.

Muscle twitches that do not stop

Muscle twitches are common and often harmless. But when they occur repeatedly in the same location, they should be discussed with a doctor.

Olaru explains that these fasciculations may be benign or linked to conditions such as spinal stenosis, ALS, or autoimmune nerve disorders. Tests like electromyography can help identify the cause.

Sudden personality or behavior changes

Abrupt shifts in behavior, including paranoia, withdrawal, impulsivity, or inappropriate behavior, can signal neurological disease.

Cruz-Saavedra says conditions like autoimmune encephalitis or frontotemporal dementia may show up as personality changes long before memory problems appear. New obsessive behaviors or hoarding can also be warning signs.

Alcohol is often seen as harmful mainly for the liver or heart, but its impact goes much deeper—reaching down to our DNA. Even moderate drinking can silently cause changes at a cellular level, raising long-term health risks that may not be immediately visible. According to Dr. Amit Miglani, Director & HOD – Gastroenterology, Asian Hospital, the breakdown of alcohol in the body produces a toxic chemical called acetaldehyde, which can directly damage DNA inside our cells.

Alcohol Can Damage Your DNA, Not Just Your Liver And Heart

This damage disrupts the body’s natural repair mechanisms, allowing mutations to accumulate over time. Such mutations are linked to several cancers, including cancers of the mouth, throat, liver, breast, and colon. The insidious nature of this damage means that even when you feel healthy, harmful changes may be occurring beneath the surface.

How Alcohol Interferes With DNA Repair

DNA damage can be complex to understand, but its consequences are serious, explains Dr. Arun Kumar Giri, Director – Surgical Oncology, Aakash Healthcare. Normally, the body constantly repairs minor DNA errors. However, alcohol disrupts this repair process, leaving cells vulnerable to mutation and abnormal growth.

Dr. Giri adds that some people have genetic variations that make them break down alcohol more slowly. For these individuals, alcohol stays in the body longer, increasing the likelihood of DNA damage. Over years of repeated exposure, this can lead to uncontrolled cell growth and eventually cancer.

No Completely Safe Level of Alcohol For DNA Health

One of the most important points, Dr. Giri emphasizes, is that there is no entirely safe level of alcohol when it comes to DNA. The risk increases with both the frequency and quantity of drinking. Even occasional binge drinking can be harmful, meaning that how often you drink can be as important—or even more so—than how much you drink at one time.

This perspective shifts the discussion from asking “How much alcohol is too much?” to “How often am I exposing my cells to alcohol-induced damage?” Protecting DNA health requires regular monitoring and mindful drinking habits, even for those who feel healthy today.

Alcohol: Long-Term Health Implications

Alcohol-induced DNA damage is not just a short-term concern. Over time, the accumulation of mutations can significantly increase cancer risk and other serious diseases. Regular health check-ups, a balanced lifestyle, and moderation, or complete avoidance of alcohol are crucial steps for safeguarding your genetic health and overall well-being.

Dr. Amit Miglani highlights that “It’s not just about the organs you can feel being affected today; it’s about protecting your long-term health, especially your DNA, for the future.”

Dr. Arun Kumar Giri advises, “Understanding the cellular impact of alcohol helps people make informed choices about their drinking habits. Even small changes can significantly reduce the risk of long-term damage.”