Image Credit: Canva
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.
Credit: AI generated image
Preventive healthcare through early screening, healthier lifestyles and greater public awareness is crucial to reducing the burden of both communicable and chronic diseases, doctors said ahead of National Doctors' Day.
National Doctors' Day is observed in India on July 1 to honor the contributions of medical professionals.
Speaking at an event organized by the Illness to Wellness Foundation, Rajesh Bhushan, former Secretary, Ministry of Health and Family Welfare, said India has made significant strides in expanding access to healthcare and strengthening its treatment infrastructure.
"The next phase of our healthcare journey must focus equally on prevention," Bhushan said.
He stressed that preventive healthcare should become a national priority, supported by regular screening, early diagnosis, healthier lifestyles and greater public awareness.
"Preventive healthcare is not only a public health priority but also an economic imperative for building a healthier and more productive nation," he added.
Prof. (Dr.) Nirmal Kumar Ganguly, former Director General of the Indian Council of Medical Research (ICMR), said India is battling both infectious diseases and a rapidly growing burden of lifestyle-related illnesses.
"One of the biggest health challenges India faces today is the growing burden of obesity, which is the root cause of many major non-communicable diseases. Preventive healthcare is the most effective way to address both communicable and non-communicable diseases."
India continues to report a high burden of communicable diseases such as tuberculosis, malaria, dengue, cholera, typhoid, HIV/AIDS, hepatitis B and hepatitis C, which together account for about 27.5% of the country's disease burden.
At the same time, non-communicable diseases—including obesity, diabetes, hypertension and cancer—are rising rapidly. Around 60% of all deaths in India are caused by NCDs, with nearly 70% of their risk factors linked to unhealthy lifestyles.
Prof. (Dr.) G. C. Khilnani, Chairman, PSRI Institute of Pulmonary, Critical Care & Sleep Medicine, said preventive healthcare should become part of everyday life through regular health check-ups, balanced nutrition, physical activity, vaccination, good hygiene and timely medical consultation.
Dr. Yash Gulati, Padma Shri awardee and Senior Consultant Orthopaedic and Joint Replacement Surgeon at Apollo Hospitals, New Delhi encouraged people to treat preventive healthcare as a lifelong commitment rather than an occasional health check-up.
"Every step taken towards prevention today reduces the burden of disease tomorrow."
Doctors said adopting a prevention-first approach can significantly reduce the risk of both communicable and chronic diseases. They recommended:
Credit: AI-generated image
Aarogya Setu started as a contact-tracing and tracking app during the COVID-19 pandemic. But it underwent a significant transformation since its initial launch. Now, years after its launch, the Centre has launched Aarogya Setu 2.0.
Instead of focusing only on infectious diseases, Aarogya Setu 2.0 now acts as a comprehensive healthcare app that provides a range of healthcare services. Its features are designed to change the way you obtain medical services in hospitals and other healthcare facilities.
It can help users store, retrieve, and manage their medical records, access various services, and simplify everyday healthcare tasks. Apart from data and records storage, the app can help users locate the nearest hospitals, manage their prescriptions, and track their insurance coverage seamlessly. The revamped platform is designed to address common challenges patients face while navigating India's healthcare system.
Here's a closer look:
One of the most useful features Aarogya Setu 2.0 provides is access to the locations of the closest hospitals and healthcare facilities. In times of emergencies, this feature could prove to be lifesaving as it could save valuable time when immediate medical attention is needed.
The app has also enabled searching for PM-JAY empanelled hospitals. This feature is integrated with Pradhan Mantri Jan Arogya Yojana, allowing users to search for empanelled hospitals offering cashless treatment. Users can easily find authorized hospitals and access free or subsidized care.
Read more: Ebola Outbreak Spreads To Fourth Province In DR Congo As Cases Rise To 1,274
Patients often struggle to recall their medical history, including details like previous illnesses, surgeries, allergies, medications, or vaccinations during a consultation. It often hinders the diagnostic process as the doctor does not have a comprehensive picture of the patient’s health.
The platform provides users with easy access to their health records, making it simpler to share relevant information with their healthcare providers whenever needed.
Read more: Leptospirosis In Monsoon: Expert Explains Why Early Detection & Prevention Is A Must
Patients are often compelled to undergo the same diagnostic tests and scans simply because their previous reports get misplaced. This not only increases healthcare costs but also causes inconvenience. Easy access to past laboratory reports can help patients avoid unnecessary repeat tests.
Medical insurance paperwork often involves submitting hospital documents, prescriptions, diagnostic reports, and discharge summaries. Since many of these records are scattered across different hospitals or stored as paper documents, patients may spend considerable time collecting them.
With digital health records stored in one place, users may find it easier to retrieve documents required for insurance claims or cashless hospitalization, potentially reducing paperwork and delays.
Aarogya Setu 2.0 allows users to securely store and access digital health records through integration with India's digital health ecosystem. Having previous prescriptions and reports readily available can help both patients and healthcare providers make informed decisions.
This is particularly useful for individuals who relocate frequently and suffer from chronic conditions such as diabetes, hypertension, asthma, thyroid disorders, or kidney disease that need long-term monitoring.
Changing cities usually means changing doctors and hospitals. In the absence of a complete medical history, one is more likely to incur additional healthcare costs of retaking the tests.
Credit: AI-generated image
As heatwaves have become more frequent and intense across the globe, health experts are increasingly warning that soaring temperatures affect far more than physical health. While dehydration, heat exhaustion, and heatstroke are common physiological effects of heatwaves, extreme heat can also take a significant toll on mental wellbeing.
HealthandMe spoke to Dr. Samant Darshi, Consultant - Psychiatrist & Neuromodulation Expert, Psymate Healthcare, Noida, about the psychological impact of extreme heat.
In hot weather, the human body constantly works to maintain a stable internal temperature. During periods of extreme heat, this process becomes increasingly challenging, placing considerable strain on both the body and brain.
Dr Darshi explains, “The high temperatures during heat waves can have a strong influence on not only physical but also the psychological state of people. The hot weather causes irritation, nervousness, stress, and frustration. Sleep disturbance associated with the hot weather only complicates the process of keeping a good mood.”
Living in higher temperatures is slowly becoming the new norm in several countries. With climate change driving longer and more intense heat events, understanding the psychological impact of extreme heat has become more important than ever.
Additionally, research has shown that prolonged exposure to heat can worsen stress, anxiety, irritability, and even increase the risk of severe mental health crises. Moreover, people's ability to think logically is affected by heat; memory, attention, and overall productivity decrease in extreme temperatures.
Dr Darshi says, “People with some pre-existing mental health conditions (depression, anxiety disorders, schizophrenia, etc.) can suffer from worsening their symptoms during prolonged heatwaves. The side effects of some medications that are used for the treatment of mental illnesses include the disturbance of the processes of thermoregulation in the organism.”
High temperatures can also disrupt sleep, hamper hormone levels, and affect neurotransmitters like serotonin and dopamine, which play a key role in regulating mood. Sleep deprivation, a common consequence of hot nights, can further intensify emotional distress, making people feel more anxious, irritable, or overwhelmed.
As temperatures soar, people generally avoid stepping out, becoming increasingly secluded. Lack of social interactions triggers the brain’s primal ‘survival threat’ alarm, which can lead to excessive stress, poor emotional regulation, and increased risk of anxiety and depression.
It especially affects older people and other vulnerable groups. Social isolation can cause psychological problems in terms of loneliness and depression. In extreme cases, prolonged exposure to heat causes aggression, self-harm, and other mental health crises.
While one has little to no control over the weather, certain measures can help reduce the mental strain caused by extreme heat:
© 2024 Bennett, Coleman & Company Limited