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.

California made it news for a disease that has no vaccination. This is the human metapneumovirus or the HMPV. While some of the symptoms of this virus are similar to that of any common cold or influenza like cough, fever, nasal congestion or shortness of breath, there are several symptoms that are unique to the disease.

Unique Symptoms Of HMPV - The Virus Without Vaccine

Unlike mild common colds, HMPV often presents with a high-grade fever, particularly in children. Some of the other symptoms also include persistent coughing, including dry or productive and may persist for a long duration.

Furthermore, it could cause wheezing, difficulty in breathing, which could also lead to severe lower respiratory tract illness like bronchiolitis or pneumonia. In children and older adults, it could also cause severe or often fatal bronchiolitis or rapid-onset pneumonia.

In infants, it could also exhibit irritability, poor feeding, or dehydration.

Other symptoms, which could resemble common cold like symptoms are:

• cough
• fever
• sore throat
• runny or stuffy nose
• body ache
• headache

What Is Happening In California?

As per the public database WasterwaterScan Dashboard, high levels of HMPV were detected across Northern California cities. The highest levels were reported in Redwood City, whereas elevated levels were found in San Francisco Bay Area and Napa's Wine Country. What's more dangerous is that this virus is without a vaccine.

The good news is that in other parts of country HMPV remains lower. However, the Centers for Disease Control and Prevention (CDC) noted that data from October 2025 shows the cases are trending up, especially during winter and spring.

Read: Virus Without Vaccine Hits California; No Need To Worry, Say Public Health Officials

Dr. Matthew Binnicker, director of the Clinical Virology Laboratory at Mayo Clinic, as reported by The Independent said, "In the late winter, early spring, it can account for five percent to 10 percent of all the respiratory infections that we diagnose in the United States. So it's definitely out there." Experts explain that other viruses like HMPV or influenza get a chance when COVID is quieter.

What Is HMPV - The Virus Without Vaccine?

HMPV was first discovered in 2001 and is part of the Pneumoviridae family along with the Respiratory syncytial virus (RSV).

HMPV most likely spreads from an infected person to others through:

• the air by coughing and sneezing
• close personal contact, such as touching or shaking hands
• touching objects or surfaces that have the viruses on them, then touching the mouth, nose, or eyes

In the US, HMPV circulates in predictable patterns each year, typically beginning in winter and lasting through spring.

Who Are At Risk Of HMPV?

People at risk include:

• elderly people
• children
• people with comorbidities

"The HMPV is not deadly, and there is no evidence of mortality or a severe transmission rate," former Indian Council of Medical Research (ICMR) scientist, Dr. Raman Gangakhedkar, told IANS, during the virus's outbreak in India in 2025.

“The virus may cause pneumonitis-like illness, but the mortality rates are almost unknown so far. HMPV has a global prevalence of about 4 per cent,” he added.

Smoking has been long recognized as one of the worst habits a person can have, and Dr Jeremy London agrees with this statement. Dr. London, a cardiovascular surgeon, in a recent interview with Mel Robbins revealed that his number one advice as a heart doctor is to avoid smoking.

“I cannot come up with one single thing that does as much damage to every organ in the body as smoking cigarettes. And look, it's incredibly addictive and I know that and I pass no judgment because I know how difficult it is.”

He explained that in his practice he has dealt with chronic smokers for years and still believed that it is the single most dangerous thing one can do to themselves.

Also Read: Why Is It Harder For Women To Quit Smoking?

How Does Smoking Affect Other Organs?

Emphasizing how this one habit affects all organs in our body, Dr London mentioned the well-known link between lung cancer and smoking.

However, there are many more chronic diseases associated with the rest of the body that can develop due to smoking apart from lung conditions, according to the American Lung Association.

Here is what you should keep an eye out for:

Heart Disease

Also Read: 3 Science-Backed Methods To Quit Smoking For Good

Asthma

Reproductive Health

Vision Loss

Lung Cancer

Smoking is the leading cause of lung cancer, accounting for nearly 90 percent of all cases. Although medical treatments have improved, the five-year survival rate remains low. Quitting is the most effective way to lower your risk of this deadly disease.

Chronic Obstructive Pulmonary Disease

Other Cancers

Fasting for three hours before bed can significantly improve heart health and reduce the risk of coronary artery disease (CAD) as well as other chronic conditions, an Arteriosclerosis, Thrombosis, and Vascular Biology study suggests.

While many believe that diet plans such as intermittent fasting or time-restricted eating can help reduce their weight, researchers at Northwestern University have found that not eating three hours before going to sleep can reduce overnight blood pressure by nearly four percent, heart rate by five percent and strengthen overall heart rhythms.

This can help reduce overall strain on the heart which lowers risks for conditions like hypertension and CAD. Additionally, the scientists also discovered a drop in blood sugar levels, improved glucose tolerance and insulin sensitivity.

Participants who underwent glucose tests also showed better insulin release which tend to stabilize during the day. Additionally, an improved heart rate also lowered nighttime cortisol, which helped in metabolic balance.

Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg and corresponding author said of the results: "It's not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating."

The study authors also noted: "Extending overnight fasting duration by three hours in alignment with sleep improved cardiometabolic health in middle-aged/older adults by strengthening coordination between circadian- and sleep-regulated autonomic and metabolic activity.

"This sleep-aligned time-restricted eating approach represents a novel, accessible lifestyle intervention with promising potential for improving cardiometabolic function."

Coronary Artery Disease: The Silent Killer

Despite being as a common heart disease, coronary artery disease (CAD) develops over years and has no clear signs and symptoms apart from a heart attack. The illness begins due to a buildup of fats, cholesterol and other substances known as plaque in and on the artery walls.

Over time, this can cause narrowing or blockage of the coronary arteries and block the supply of oxygen-rich blood to heart which can lead chest pain (angina), shortness of breath and ultimately, heart attacks.

Typically, those above the age of 45, having a biological family member with heart disease, lack of sleep, smoking, consuming saturated fats along with other autoimmune diseases such as lupus and rheumatoid arthritis can increase the risk of developing CAD.

Treatment options may include medicines and surgery. Eating a nutritious diet, getting regular exercise and not smoking can help also prevent CAD and the conditions that can cause it.

Nearly one in 10 Indian adults suffer from CAD and about two million people die from the disease annually. Apart from this, about 18 to 20 million American adults aged 20 and older are also affected about the disease.

Strokes: A Rising Crisis In India

One in seven stroke patients in India are young adults aged below 45 years, with hypertension leading as the major risk factor, according to a study by the Indian Council of Medical Research (ICMR).

The Global Burden of Disease Study 2021 identified hypertension, air pollution, tobacco smoking, high cholesterol, increased salt intake, and diabetes as the leading risk factors of stroke.

Incidence of stroke is increasing significantly in low- and middle-income countries (LMICs), especially in India, due to population growth, aging, and greater exposure to risk factors.