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.

The recent launch of the indigenous Td vaccine in India by Union Health Minister JP Nadda will boost immunity and reduce the risk of tetanus and diphtheria in children and adults, said health experts.

Union Health Minister JP Nadda formally launched the indigenously manufactured Td vaccine in Himachal Pradesh last week.

With the launch, the Tetanus Toxoid (TT) vaccine has been replaced with the Tetanus and adult diphtheria (Td) vaccine in India’s immunization program for all age groups, including pregnant women.

The move comes amid increasing numbers of cases of diphtheria amongst older age groups. Tetanus and diphtheria can lead to hospitalizations or even cause death. The Td vaccine will help to decrease diphtheria outbreaks.

“In keeping with global practice, India has shifted from TT, which covers for tetanus, to Td, which covers for both tetanus and diphtheria. This vaccine is indigenously manufactured and is expected to significantly reduce the risk of both these diseases in older children as well as adults,” Dr. Rajeev Jayadevan, Ex-President of IMA Cochin and Convener of the Research Cell, Kerala, told HealthandMe.

What Is The Td Vaccine?

The Td vaccine, indigenously manufactured at the Central Research Institute (CRI), Kasauli in Himachal Pradesh, is a combination of tetanus and diphtheria with a lower concentration of diphtheria antigen (d), and is recommended for older children and adults.

The use of Td, instead of TT, is recommended during pregnancy to protect against maternal and neonatal tetanus and diphtheria during prenatal care.

Vaccination during pregnancy also serves to boost immunity and increase the duration of protection in pregnant women who have not received the full set of recommended booster doses.

The Td is a safe vaccine, and 133 countries are currently using it.

The Health Ministry, in a statement, said that the Central Research Institute will supply 55 lakh doses to the UIP by April 2026, with production expected to scale up progressively in subsequent years to further strengthen the Universal Immunization Program in India.

“India’s indigenous Td vaccine rollout marks a significant milestone in strengthening the nation’s immunization program by enhancing self-reliance, affordability, and supply stability,” Dr. Neha Rastogi, Senior Consultant - Infectious Diseases, Fortis Gurugram, told HealthandMe.

“Locally produced vaccines reduce dependency on imports, ensuring uninterrupted protection for adolescents and adults against tetanus and diphtheria. This initiative supports wider coverage, faster distribution to remote regions, and improved public health preparedness,” she added.

Tetanus And Diphtheria: Disease burden In India

As per the National Health Profile 2022, India has reported 1,586 cases and 22 deaths due to diphtheria in 2020, and 3,677 cases and 47 deaths in 2021.

Around 10 Indian states report the majority (84 per cent) of the cases.

As of 21 June 2024, Orissa has also reported six deaths and 21 suspected diphtheria cases. There has been more than 90 percent coverage of diphtheria vaccination in birth cohorts since 2014, but gaps in booster dose coverage are widely prevalent.

Plugging of gaps in the routine immunization, coupled with inclusion of booster doses in the national data on diphtheria vaccination, is the need of the hour.

“Diphtheria is one of the most dangerous infectious diseases known to man; it spreads easily through the respiratory route. It can cause death due to the bacterial toxin affecting the heart (Myocarditis). It is vaccine-preventable, but the immunity fades over time,” Dr. Jayadevan said.

Therefore, the Td booster shots at ages 10 and 16 are essential to maintain protection. Similarly, pregnant women should receive two doses to protect both mother and child.

Given the recent outbreaks of diphtheria in India and elsewhere, this transition is a public health priority, the expert said.

Cardiovascular emergencies remain among the most time-critical and life-threatening events in modern medicine. From sudden cardiac arrest to acute coronary syndromes and hypertensive crises, these conditions demand not only clinical excellence but also seamless systems of care. In an era where cardiovascular disease continues to dominate global mortality charts, preparedness is imperative.

Understanding Cardiovascular Emergencies

Cardiovascular emergencies encompass a spectrum of acute conditions that compromise cardiac output, coronary perfusion, or vascular integrity. These include myocardial infarction, cardiac arrhythmias, acute heart failure, aortic dissection, pulmonary embolism and cardiogenic shock. What unites them is speed: the window between reversible injury and irreversible damage is often measured in minutes.

Timely recognition of symptoms like chest pain, breathlessness, syncope, palpitations or sudden neurological deficits can dramatically alter outcomes. Delays, even minor ones, translate into myocardial loss, cerebral injury or death.

Acute Coronary Syndromes

Acute coronary syndromes (ACS) remain the cornerstone of cardiovascular emergencies. Plaque rupture and thrombosis can abruptly occlude coronary arteries, leading to unstable angina or myocardial infarction. Early electrocardiographic evaluation and cardiac biomarker guide diagnosis, but decisive action is paramount.

Rapid reperfusion, whether via thrombolysis or primary percutaneous coronary intervention, restores blood flow and salvages myocardium. Modern emergency cardiac care prioritises well-rehearsed protocols, ensuring that “door-to-balloon” times are aggressively minimised. In cardiovascular emergencies, hesitation is the enemy of survival.

When the Heart Loses Its Rhythm: Arrhythmias and Cardiac Arrest

Sudden cardiac arrest, often precipitated by malignant arrhythmias such as ventricular fibrillation or ventricular tachycardia, is the most dramatic cardiovascular emergency. Survival hinges on immediate cardiopulmonary resuscitation (CPR) and early defibrillation.

Equally dangerous are unstable bradyarrhythmias and supraventricular tachycardias, which can compromise haemodynamics within moments. Advanced cardiac life support protocols, continuous monitoring, and access to defibrillation and pacing are non-negotiable components of any emergency-ready healthcare facility.

Hypertensive and Aortic Emergencies

Hypertensive emergencies occur when severely elevated blood pressure causes acute target-organ damage, affecting the brain, heart, kidneys, or eyes. Stroke, acute left ventricular failure, and myocardial ischaemia are common and devastating consequences.

Aortic dissection, though less common, is among the deadliest cardiovascular catastrophes. Sudden tearing chest or back pain, pulse deficits, and blood pressure differentials demand immediate imaging and surgical consultation. Here, precision in diagnosis and blood pressure control can mean the difference between life and sudden death.

The System Behind The Save: Integrated Emergency Cardiac Care

Effective management of cardiovascular emergencies extends beyond individual expertise. It relies on an integrated ecosystem, trained emergency teams, rapid diagnostics, catheterisation laboratories, cardiac intensive care units, and post-event rehabilitation.

Hospitals that invest in protocol-driven care pathways, continuous staff training, and advanced cardiac technology consistently achieve superior outcomes. Equally vital is public awareness: early symptom recognition and prompt presentation to medical facilities significantly reduce mortality.

Preparedness Is The New Prevention

While prevention remains the long-term strategy against cardiovascular disease, preparedness defines survival during emergencies. From ambulance services equipped with defibrillators to hospitals offering round-the-clock cardiac intervention, readiness saves lives.

Cardiovascular emergencies do not announce themselves politely. They arrive uninvited, escalate rapidly, and punish complacency. In these moments, excellence is measured not in intent but in response.

A viral TikTok has been telling women to toss their underwear every six to nine months, warning that anything older could be unhealthy. The internet reacted exactly how you would expect. Some people were shocked. Others admitted they still own pairs from years ago. Many simply wondered if they had been doing hygiene wrong all along. In fact, a report by The Asian News Hub also echoes the same claim that underwear must be changed in every six to nine months.

Health and Me ran a fact check to see whether there is a mandate on when to change your underwear and here is what we found:

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Speaking to Today.com, Dr. Jen Gunter, OB-GYN and author of The Vagina Bible, pushed back strongly against the claim on social media. She explained that underwear does not suddenly become dangerous after a specific time period.

The idea, she said, reflects cultural anxiety around the vulva rather than science. Many people grow up hearing the vagina is fragile, dirty, or constantly at risk of infection, which fuels rigid hygiene rules that are not medically necessary.

Doctors agree there is no expiration date.

“There is no rule that says after six months you must replace your underwear,” Dr. Chavone Momon-Nelson, an OB-GYN at UPMC in Pennsylvania, told Today.com. She added that social media often turns suggestions into hard rules, even when evidence does not support them.

However, Dr Shirin Lakhani of Elite Aesthetics told Independent that underwear is in close contact with skin and intimate areas and could take in a lot of dead skin and bacteria, including naturally occurring ones and the harmful ones, which could lead to infection. She said that even regularly washing your underwear in a washing machine "won't always rid it completely of bacteria such as E.coli."

Another gynecologist Narendra Pisal at London Gynaecology suggests a 50-wash rule for discarding underwear.

What Actually Matters For Vaginal Health

Instead of the age of underwear, doctors say cleanliness and dryness are what really affect health.

Dr. Christine Greves, who practices at the Center of Obstetrics and Gynecology in Orlando, explained that clean underwear made from breathable fabric is usually sufficient. Cotton is commonly recommended because it allows airflow and reduces moisture buildup.

Damp or sweaty underwear can irritate skin and increase the chance of infection, but that problem has nothing to do with how long you have owned the garment. It has to do with whether it is clean and dry.

Momon-Nelson, DO, who specializes in obstetrics and gynecology and is board-certified in obstetrics and gynecology by the American Osteopathic Board of Obstetrics & Gynecology, added that normal washing removes bacteria effectively, especially in warm or hot water. Regular laundry habits are enough for hygiene in most cases.

The Yeast Infection Fear

One persistent fear behind the viral claim is yeast infections. Some believe old underwear stores fungus even after washing.

Greves pointed to an older study examining whether candida could survive laundering. The research found that routine washing removed the organism and did not transmit infections when the underwear was reused.

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In other words, properly washed underwear does not act as a hidden infection source. However, constant washing, body oils, residual detergent, and dried sweat could make the underwear stiff, which could ruin its soft texture and cause chaffing. Pisal says, "If your underwear is causing chaffing, skin irritation or is torn", you may need to replace your underwear sooner.

Why The Myth Keeps Spreading

Experts say the rule survives because of long-standing stigma around female anatomy. Many products and trends market special cleansers, wipes, sprays and frequent replacement routines as necessary maintenance.

But medically, the vulva is simply skin. Gentle washing with soap and water externally is usually enough.

That does not mean buying new underwear is bad. Comfort, fit, and personal preference matter. Replacing worn-out elastic or damaged fabric makes sense. What doctors reject is the idea of a strict timeline.

As Momon-Nelson told Today.com, there is nothing wrong with enjoying new underwear. The problem begins when people feel forced by fear rather than choice.