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.

Ten-year-old Myla from the UK's North Yorkshire, with severe eye strain, was diagnosed with a severe brain tumor that led to her death.

The young girl had been suffering from headaches and dizziness, which were dismissed as mere eye strain due to playing on her iPad too much.

Thinking that she needed eyeglasses, her parents took her for an eye appointment, where she was diagnosed with an aggressive diffuse midline glioma — a type of brain tumor.

Myla was diagnosed with a 7-10cm tumor and was rushed to Sheffield Children's Hospital for an operation to remove 60 per cent of the mass. The youngster underwent a grueling 30 rounds of radiotherapy but tragically passed away on January 15, The Mirror.co.uk reported.

Can Eye Strains Lead To Brain Tumors?

Healthandme spoke to health experts to understand the role of eye strain and brain tumors.

The health experts noted that although prolonged exposure to digital screens can raise the risk of vision problems, they cannot cause brain tumors.

"Eye strain is most commonly linked to prolonged screen use, poor ergonomics, or uncorrected vision, and in the vast majority of cases, it is not a sign of brain cancer," Dr. Parul Maheshwari Sharma, Ophthalmologist and Principal Director & HOD - at Fortis Gurugram, told HealthandMe.

"The likelihood of experiencing eye strain being an indication of brain cancer is minimal," added Dr. Mahipal Singh Sachdev, Chairman & Medical Director, Centre For Sight Group of Eye Hospitals.

The doctors explained that brain tumors are rarely present as simple eye strain; they are usually associated with additional symptoms such as:

• persistent headaches,
• double vision,
• vision loss,
• vomiting,
• neurological deficits.
• convulsions,
• vision changes.

What Is Eye Strain?

Eye strain, also referred to as digital eye strain or computer vision syndrome, is caused by staring at screens for extended periods of time and decreased blinking.

It generally occurs due to benign factors such as excessive screen time, dry eye, or uncorrected vision.

While prolonged screen use can cause discomfort, dry eyes, and temporary blurred vision, it does not lead to the development of cancer.

"There is no evidence to suggest that screen-induced eye strain can cause brain tumors," Dr Sharma said.

"Although there may be visual changes due to a tumor that involves the optic nerve or hypothalamus, simple eye strain is not indicative of brain tumors and would not be considered an early warning of a brain tumor. There is an extremely low probability that eye strain will be due to a brain tumor," Dr. Sachdev told HealthandMe.

However, the experts agreed that long screen time can lead to severe eye strain.

Red Flags One Should Not Ignore For Brain Tumors

Brain tumors are generally attributed to genetics, exposure to radiation, or other unknown factors.

Numerous types of red flags could indicate the presence of a serious neurological disorder. Some examples include

• chronic or worsening headaches, especially if severe in the morning,
• recurrent unexplained vomiting,
• seizure activity,
• sudden changes in vision, such as double vision or complete loss of vision,
• trouble speaking clearly,
• weakness in the arms or legs,
• drastic personality changes.

Higher-risk patients include:

• those with a history of radiation exposure to the brain,
• specific genetic conditions,
• those with a family history of brain cancer.

Also read: 12-Year-Old Teen Dies From Rare Brain Tumor After Unusual Early Signs, Grieving Mother Urges Parents To Watch For Subtle Symptoms

Steps to Reduce Eye Strain

To help combat eye fatigue, individuals can adopt some simple habits, such as

• Following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
• Place your computer monitor at or below eye level and keep a comfortable distance from the computer.
• Adjust your screen brightness and contrast to comfortable levels and use adequate room lighting.
• Remember to blink often or use artificial tears to keep your eyes moist.
• Take screen breaks, limit the duration of time you are using your computer, or limit the continuous use of your computer.
• Make sure you are using the correct prescription glasses and consider using an anti-glare screen, which can also help relieve discomfort and protect your eyes from long-term effects.

Ladies, does it ever happen to you that you are not on your period, not PMSing, and still feel moody and upset? Well, as it turns out, experts say that there could be a very simple reason for this. According to researchers at the University of Connecticut, even mild dehydration could be responsible for mood changes in women. Not only this, even 1.36 per cent dehydration can affect your mood, ability to think and energy levels. The Daily Mail notes that a loss of 1.5 per cent of normal water volume levels in the body can be classified as mild dehydration, and its adverse effects can linger for some time.

Read more: The Health Problems Women Normalise, But Gynaecologists Do Not

How does dehydration affect women?

In women, the adverse effects of dehydration can be serious. Experts say that the effects are more intense in women, and they came to this conclusion after analysing the results of tests, which revealed that it does not matter if a person walks for 40 minutes on a treadmill or is in a state of rest — if an individual is even slightly thirsty, the adverse effects will be the same.

Research shows that even 1.36 per cent dehydration is enough to cause the following problems:

1. 8 per cent rise in hostility and anger
2. 12 per cent dip in vigour
3. 17 per cent increase in fatigue
4. 45 per cent dip in concentration
5. 19 per cent worsening of mood
6. 58 per cent dip in understanding simple tasks
7. Headaches worsening two fold

Is thirst the same as dehydration?

Lead researcher of the study, Lawrence Armstrong, noted that a sensation of thirst does not appear until a person is one or two per cent dehydrated. By then, it starts to set in and act up, adversely impacting how the mind and body perform. Dehydration can affect everyone, which is why it is just as important for people in desk jobs to stay hydrated as it is for marathon runners.

Read more: Three Health Checks Every Woman Should Do Each Month, According To Experts

In this research, experts put participants through a series of tests evaluating their concentration, vigilance, reaction time, reasoning, memory and learning. The results were then compared with those of people who were not dehydrated. In younger women, mild dehydration resulted in fatigue, headaches and concentration difficulties. Women also found basic tasks more difficult to execute than usual. On the other hand, young men noted some difficulty in performing mental tasks — they experienced anxiety, fatigue and tension in the process. Mood changes were more prominent in women than in men.

The oral microbiome is the community of bacteria, fungi, and other microorganisms that naturally live in the mouth — on the teeth, gums, tongue, and cheeks. More than

700 species are known to exist, most of which are harmless and many beneficial.

However, problems arise when harmful bacteria outnumber protective ones, leading to gum inflammation or periodontal disease. During pregnancy, hormonal changes increase blood flow to the gums and alter immune responses. As a result, many women notice bleeding, swelling, or sensitivity in the gums — a condition known as pregnancy gingivitis.

This is common and reflects physiological changes rather than poor hygiene.

The Mouth's Connection To The Placenta

Pregnancy is a systemic state in which the immune system, circulation, and inflammation are closely interconnected. Chronic gum inflammation can release inflammatory mediators into the bloodstream.

In research settings, certain oral bacteria have also been detected in placental tissues from complicated pregnancies. This suggests a biological link between oral health and

placental function, although the exact pathways are still being studied.

Importantly, this relationship reflects association rather than direct causation.

Why Does Placental Health Matter?

The placenta is an active organ that regulates oxygen and nutrient transfer, hormone production, and immune protection for the developing baby.

Healthy placental development supports:

• Efficient oxygen and nutrient delivery
• Balanced hormone production
• Protection against infections
• Steady fetal growth

What Changes In Oral Health Are Normal During Pregnancy?

Up to 60–75 percent of pregnant women experience some degree of gum inflammation. Common changes include:

• Bleeding while brushing
• Swollen or tender gums
• Increased plaque buildup
• Persistent bad breath

Can Oral Health Really Affect Pregnancy Outcomes?

Research from India and globally shows associations between periodontal disease and higher risks of preterm birth, low birth weight, and preeclampsia. Meta-analyses

suggest a modest increase in risk (around 1.5–2 times).

However, pregnancy complications are multifactorial. Oral disease alone does not directly cause these outcomes. Genetics, nutrition, metabolic health, and placental

biology all play important roles.

Treating gum disease improves oral health and reduces inflammation, though studies show mixed evidence on whether it directly lowers preterm birth risk. The goal is

prevention, awareness, and overall maternal health.

How Do You Support Healthy Oral Microbiome During Pregnancy?

Daily oral care:

• Brush twice daily with gentle pressure
• Use a soft-bristled toothbrush
• Clean between teeth once daily
• Rinse your mouth after vomiting to protect enamel

• Calcium-rich foods like curd and ragi support dental health
• Vitamin C from amla, guava, and citrus helps gum healing
• Fibre-rich foods support saliva flow and microbial balance
• Hydration and lifestyle
• Drink adequate water
• Limit frequent sugary snacks
• Avoid tobacco in all forms

Pregnancy already carries emotional and physical changes, and dental symptoms can add anxiety. Support from partners and family members helps reduce mental load.

Stress can influence immunity and inflammation. Adequate rest, gentle activity such as walking or prenatal yoga, and open communication with healthcare providers

support both oral and overall health.

Warning Signs: When Should You Contact A Doctor Or Dentist?

Seek professional advice if you notice:

• Severe tooth pain or swelling
• Pus, fever, or difficulty chewing
• Bad breath that does not improve
• Persistent gum bleeding for two weeks

Pregnancy is a time when different systems of the body work in close coordination. Oral health, immune balance, and placental function are part of the same continuum.

Gentle attention to gum health is not about perfection. It is about creating supportive conditions for a healthy pregnancy and a healthy baby.