Health
Mental health improves with 20 seconds of daily affirmations, study finds: ‘Self-care strategy’
Repeat this line: You feel happy, calm and fulfilled.
It may not be as easy as that — but daily affirmations have been linked to improved mental health, according to a study from the University of California Berkeley.
The study included 135 college students. One group was prompted to practice daily self-compassion by saying affirming things to themselves for 20 seconds per day for a month.
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“This practice involved placing your hands over your heart and belly while thinking kind thoughts to yourself,” study co-author Eli Susman, a psychology researcher at the University of California Berkeley, told Fox News Digital.
“It’s essentially a practice of being a caring friend to yourself when reflecting on moments that evoke being hard on yourself.”
Daily affirmations have been linked to improved mental health, according to a study from the University of California Berkeley. (iStock)
The researchers found that the daily affirmation practice was associated with greater self-compassion, emotional well-being and reduced stress in college students compared to a control group.
The more often they did the practice, the greater the benefits.
The findings were published in the journal Behaviour Research and Therapy.
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The students were given the following instructions, according to Susman.
“You’re invited to allow your eyes to close … Bringing to mind a recent mistake, or a failure or something about yourself that has been bothering you lately, or has made you feel unworthy, unloved, or not enough … and notice what arises in your body as you bring this to mind … sending kindness and warmth to yourself by bringing one hand to your belly and the other to your chest with the energy of giving yourself a hug … allow yourself to embrace what arises in your body … and you’re invited to ask yourself, ‘How can I be a friend to myself in this moment?’ … and when you’re ready you may open your eyes.”
The researchers found that the daily affirmation practice was associated with greater self-compassion, emotional well-being and reduced stress. (iStock)
“Micropractices are like tiny training sessions that are based on the most potent parts of well-being practices, such as meditation,” Susman said.
“They’re designed to be easy to access and don’t require a lot of time or effort to use.”
Benefits of self-affirming thoughts
Zachary Ginder, a psychological consultant and doctor of clinical psychology at Pine Siskin Consulting, LLC in Riverside, California, reinforced the positive impact that affirmations can have in behavior change and mental wellness — particularly for young adults.
“It’s essentially a practice of being a caring friend to yourself when reflecting on moments that evoke being hard on yourself.”
“Imagine a young adult who has a constant narrative of negative beliefs running through their head about their level of worth to society, their competency, ability or any number of other self-limiting negative thoughts,” Ginder, who was not involved in the study, said in a conversation with Fox News Digital.
“Research suggests that when practiced daily to the point of habit formation, self-compassionate touch paired with positive, self-affirming talk or reflection can improve self-compassion and reduce stress and other mental health challenges,” he said.
“Micropractices are like tiny training sessions that are based on the most potent parts of well-being practices, such as meditation,” a researcher said. (iStock)
Part of the appeal of these techniques is that they are easy to learn and implement, can be practiced in a very short amount of time, and there is no cost involved, Ginder noted.
These affirmations will be different for each person.
“Finding the right practice and self-talk language to use may take some trial and error,” Ginder said. “The bottom line is that when you find a healthy self-care practice that you can maintain long term, make a commitment and stick with it.”
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“Habits geared toward cultivating greater self-awareness, the ability to recognize feelings or emotion in the moment, and tools that actively help to regulate them are an essential part of successfully navigating life and relationships,” he added.
Study’s limitations
The study was limited in that the researchers didn’t assign how often people practiced. Also, the study focused only on college students in the U.S.
“The effects were practice-dependent — those who did not practice often did not improve,” Susman told Fox News Digital.
“When practiced daily, this could be a quick self-care strategy for helping you to be kinder to yourself, less stressed and more emotionally healthy,” a researcher said. (iStock)
More research with different populations is needed to confirm the findings and determine whether they apply to other groups, he noted.
“When practiced daily, this could be a quick self-care strategy for helping you to be kinder to yourself, less stressed and more emotionally healthy,” said Susman.
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He recommended choosing a cue that will make the practice a regular habit, such as after drinking a morning cup of coffee or whenever people are feeling stressed.
The researchers also emphasized, however, that these “micropractices” shouldn’t be used as a substitute for mental health care for those who need it.
Choose a cue that will make the practice a regular habit, such as after drinking your morning coffee, recommended one researcher. (iStock)
“Just like brushing your teeth is not a replacement for seeing the dentist, micropractices should not be a replacement for therapy or more intensive mental health care,” Susman said.
Ginder agreed, noting that this is not a “unicorn” solution to breaking negative self-talk or other mental well-being challenges.
“It should be considered a tool to be added to an individual’s existing self-care toolbox,” he told Fox News Digital.
“As always, if you notice a decline in mental health or ability to function, it is important to seek help from a licensed clinician.”
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At 93, sprightly referee Frank Foster is still brandishing red and yellow cards and running the field three times a week for his local soccer association.
Having taken charge of around 5,500 matches over a 46-year officiating career, the great-grandfather credits his longevity and match-day stamina to a lifetime of healthy habits and a foundational diet, news agency SWNS reported.
Foster puts his remarkable fitness down to the strict wartime rations he was fed as a teenager, noting that it ensured he grew up eating “healthy food” rather than “sweets and cakes.”
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Decades later, his game-day preparation is still fueled by wholesome nutrition, always starting with a morning bowl of oatmeal, cereal or marmalade on toast to give him the energy to last the full 90 minutes.
The meal keeps him active enough to referee men’s, women’s and children’s games, a hobby he jokes he will never blow the final whistle on.
Frank Foster started refereeing in 1980. Today, he still officiates men’s, women’s and children’s games around three times a week. (SWNS)
His sharp mind and authoritative presence on the field are just as strong as his physical endurance.
A military veteran who aced his referee exam in 1980 with a 98% score, Foster relies on old-school discipline to keep matches under control, SWNS reported.
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He believes modern elite officials are too “soft” and allow player antics to ruin the sport. To maintain order and keep players from acting out, he lays down strict ground rules before kickoff. He has no patience for intimidation or theatrical diving. “Those who go down like they have been shot, well, I would just book them,” he said.
He is equally uncompromising when squads try to crowd him on the field.
Frank Foster is pictured before he became a referee. (Frank Foster/SWNS)
“I wouldn’t let them surround me at all,” Foster told SWNS.
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“I would say to the players, ‘Stay where you are,’ and ‘If you move one more inch, I will give you a yellow card.’ You need to stamp your authority and let them know who is in control.”
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He also avoids the modern stress of video-reviewing plays, which he believes creates unnecessary “aggression and disappointment” over microscopic offside calls, adding, “I think it spoils the game.”
Foster credits his longevity to wartime rations, adding that he avoided sweets. (SWNS)
“Sometimes it is only the player’s toe that is offside — it is ridiculous.”
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Foster says he “never thought” he’d still be doing this at age 93, but he makes the most of that gift.
He keeps his kit freshly washed, making sure it is “neat and tidy” for when he gets on that field.
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Foster, of South Yorkshire, England, also scrubs his black Adidas boots after every game, making sure they are “nice and clean” for his next match.
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Summer fun in the sun is being taken to a new extreme.
“Tanmaxxing” is a social media trend that involves maximizing sun exposure and tanning the skin more intensely.
Popular among Gen Z, the practice combines time spent in direct sunlight with a variety of tanning products like oils, bronzers and gels.
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Creators on social media are showing off their dramatic tan lines and outdoor set-ups — some even forgoing sun protection or adding tanning bed sessions.
“Tanmaxxing” is trending on social media as a way of maximizing sun exposure. (iStock)
While spending time outdoors can help boost mood, support the body’s production of vitamin D and reduce screen time, dermatologists warn that excessive sun exposure — especially as promoted by the tanmaxxing trend — can be dangerous.
New York-based board-certified dermatologist Dr. Michael Tassavor, MD, emphasized that there is “no such thing as a safe, natural tan.”
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“Tanning is damage,” he said in an interview with Fox News Digital. “Tanfluencers sell a deep tan as a ‘wellness upgrade,’ but a tan isn’t a glow-up — it’s your skin’s visible distress signal that DNA damage has already happened.”
“As a skin cancer specialist, I’ve taken care of thousands of skin cancers on patients who ‘tanmaxxed’ before it had a name. Most regret it.”
Using a tanning bed before 35 years old can raise melanoma risk by about 75%, an expert warned. (iStock)
The World Health Organization classifies UV radiation and tanning beds as Group 1 carcinogens, which is the same category as tobacco and asbestos.
Using a tanning bed before age 35 can raise melanoma risk by about 75%, Tassavor noted.
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“The damage compounds silently and shows up years later, once the easy window to intervene has closed,” he said.
According to Tassavor, two common beliefs behind tanmaxxing are false: Skipping sunscreen does not produce a “better” tan, and a base tan does not protect the skin from future sunburns.
“Most of your vitamin D can come from diet and supplements, and your skin is efficient enough to top up what it needs from ordinary incidental exposure,” a dermatologist said. (iStock)
Sunlight “isn’t the enemy,” the dermatologist noted, but there’s no need to chase it.
“Most of your vitamin D can come from diet and supplements, and your skin is efficient enough to [get] what it needs from ordinary incidental exposure,” he said.
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“Vitamin D matters for bone density, and sun does give some people a genuine mood lift, but there’s no evidence that anyone has to go out of their way to sunbathe for it, and no evidence that diligent sunscreen use harms bone health.”
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To safely expose yourself to the sun, Tassavor recommends using SPF 30 sunscreen and reapplying every two hours. Tanning beds should be avoided “entirely,” he cautioned, because there is “no safe dose” of UV exposure and using them accelerates skin aging.
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The Great American State Fair was postponed Saturday after multiple people reportedly fainted the day before, forcing thousands of visitors to pivot during celebrations for America’s 250th anniversary.
Friday’s medical emergencies required onsite attention as crowds flocked to the nation’s capital for Independence Day.
The fair reopened later Friday evening but was postponed again Saturday.
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Fox News Digital asked attendees what it took to get to the capital and what they made of the closure.
“We are so blessed to live in the best country in the world,” Whitney Thomas, a mother from North Carolina who traveled with her family for the Great American State Fair, told Fox News Digital Friday.
An arch across the street from a 110-foot “Freedom 250” Ferris wheel during final preparations for the Great American State Fair on the National Mall June 22, 2026 in Washington, D.C. (Al Drago for The Washington Post via Getty Images)
Despite the weather closure, she said her family was able to enjoy the State Fair Thursday evening and planned to wait out the heat in nearby museums until the fair reopened.
“I wanted my kids, who are 9 and 10, to be able to experience this with us,” she said.
“You cannot tell me that America was won by shutting things down when it gets hot.”
Brad Shultis, a retired Marine who traveled from Stafford, Virginia, expressed frustration over the decision to halt festivities.
“You cannot tell me that America was won by shutting things down when it gets hot,” he told Fox News Digital.
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“It gets hot, and we shut it down because it’s hot? Who cares? If it’s too hot, stay home.”
Shultis noted that he drove to Springfield and took the Metro just to be turned away right after buying lunch. He questioned the decision to shut down the celebration of America’s 250th anniversary, arguing that if people find the weather too hot, they should simply stay home or seek medical help rather than forcing a mass evacuation for those who spent time and money to get there.
Whitney Thomas brought her children with her from North Carolina to Washington to experience the historic event as a family. (Fox News Digital)
Wendy Lamb, who traveled eight hours from Connecticut with her family to support the state’s booth, noted that organizers were likely worried about the intense conditions and simply did not want visitors to suffer.
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While disappointed that her home state did not send official representation due to budget issues, Lamb and her fellow travelers refused to let the heat ruin their first trip to Washington, D.C.
“We’ve had a really, really fun time so far,” added John, another member of the group.
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He said they plan to navigate the heat by moving from museum to museum and using the Metro system to stay cool until the gates reopen.
For these visitors, the setback was minor compared to the emotional weight of seeing the U.S. Capitol and the Rotunda.
Judy drove with her family from Connecticut to support the state after officials withdrew support prior to the fair opening. (Fox News Digital)
“I mean, we are so fortunate we are free, and yet we have people out there that hate our country. … it’s very emotional,” said Pat Lamb, who fanned her face to stop tears welling in her eyes as she described the pride she felt for the nation.
The decision to close the fairgrounds aligns with severe weather protocols designed to prevent mass casualty medical events.
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According to the Centers for Disease Control and Prevention, extreme heat can quickly impair the body’s ability to cool itself, causing internal temperatures to rise faster than they can dissipate.
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When exposure to extreme conditions triggers a heat-related illness, symptoms can escalate rapidly from heat exhaustion — marked by heavy sweating, dizziness, nausea and fainting — to a life-threatening medical emergency, according to the CDC.
Brad Shultis, a veteran, was turned away just after lunch due to extreme heat at The Great American State Fair. (Fox News Digital)
The most severe risk is heat stroke, which occurs when the body’s cooling mechanism fails entirely, potentially driving core body temperatures to 103 degrees Fahrenheit or higher within minutes.
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To prevent severe complications like permanent organ damage or death, the CDC advises that anyone exhibiting warning signs such as confusion, slurred speech or a loss of consciousness should receive immediate medical treatment.
Public health officials urge individuals in high-heat environments to seek shade, stay heavily hydrated and identify air-conditioned cooling centers.
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