Simple Steps to Followed for Breast Self-Examination

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For a woman, it is very important to take care of her mental & physical health. So,

it becomes necessary to know about your physique and health-related issues linked to it. Breast Self-Examination (BSE) is one among the healthy techniques to know and diagnose breast-related issues, and ignorance could lead to Breast Cancer which is fatal in nature.

BSE helps women to detect changes in their breast such as palpable lumps, nipple discharge, bleeding, breast pain (rare in nature), discoloration etc. BSE is easy and would take only 15mins if done in routine once in every month. And, later in case of suspicion clinical methods like a mammogram, MRI, and ultrasound can be taken.

BSE can be done in a few simple steps

1. Strip-till waist and place your hands on your hips

The very first thing you need to do after finding some privacy is strip down till your waist while putting your hands on your hips in the front of the mirror. Observe the contour, shape, texture, and size of your breast, nipples and areolas. Look for any unusual change.

2. Pull your arms over your head

Next, you need to raise your arms over your head and see if your breasts move in the same way while you raise them. Observe the size, shape, symmetry, and drape. Moreover, notice any difference such as swelling in your armpit areas.

3. Observe your nipples with fingers

Now comes the nipples, lower you both arms and with your fingers check for any dimple, bump, or unusual discharge etc. Gently pull your nipples and see if there is any discharge such as green, yellow, white, or bloody red. Red and clear discharge calls for an immediate doctor’s visit while rest other colours indicate an infection or blocked milk ducts.

4. Stroke your breast while standing

You can use the stroke method in shower easily, as your wet skin has the least resistance to fingers and you can apply pressure to your armpit area and breasts. Start from stroking top to bottom or in a circular motion covering the entire breast area and observe the size, texture, and colour of the breast.

5. Recline and Stroke your breast

Lie down comfortably on a bed and put your arm behind your head while shoulders resting on a pillow. Stroke your breast and armpits and check the texture and size of your breasts long with any visible changes in them.

General Tips for BSE

Mark and update your calendar to remind yourself of BSE. This will help you to analyze and determine body changes while menstrual cycle.
Stay calm, relaxed and breathe normal as you do your BSE.
Do not panic if you find anything unusual or lump in your breast.
Consult or report your doctor, nurse practitioner if you have noticed some lump or unusual pain.
BSE is just a precaution; you need to have an annual clinical diagnosis such as a mammogram or MRI etc. after consulting your doctor.

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Parents and children often struggle with anxiety often known as Worriation. While everyone suffers from anxiety, not everyone suffers from an anxiety disorder. It starts affecting their normal life and routine, keeping them up at night. Many times, parents feel like they are losing it.

Dr. Lulu, a US Based pediatrician, author and coach has been helping parents and kids struggling with anxiety and self doubt, avoid self harm by learning to control their emotions and thoughts.

What is anxiety?

It is the mind and body’s reaction to stressful, dangerous or unfamiliar situations. It’s the sense of distress or dread you feel before a significant event. A certain level of anxiety helps us stay alert and aware, but for those suffering from an anxiety disorder, it feels completely debilitating.

While stress causes adrenaline release, it also causes cortisol release. While most people deal with stress in their life, for some it interferes with their daily functioning.

How to determine if it is a disorder?

Excessive worrying about things, prolonged worrying lasting for over 6 weeks, having trouble controlling worrying manifest as anxiety disorder symptoms.

If it becomes hard to control worrying, or if physical symptoms like restlessness, fatigue, irritability, concentration problems, muscle tension, and sleeping troubles persist and start affecting your everyday work and social life, it may be a disorder.

The lymbic system in our brain controls our thoughts, emotions, memory and motivation reinforcement. Overactivity or disregulation of the lymbic system due to excess adrenaline and cortisol release causes anxiety disorders.

Examples of anxiety disorders are:

· Specific Phobia

· Social Anxiety Disorder

· Post Traumatic Stress Disorder (PTSD)

· Obsessive Compulsive Disorder (OCD)

· Separation Anxiety Disorder

· Panic Disorder

· Mutism

Symptoms in children

Excessive worrying about future events, separation from safe places such as a parent or their home, feelings of panic in certain situations (sweaty palms, heart racing and heavy breathing) are some of the symptoms of anxiety noticed in children.

A common checklist:

· Sleep disturbances and difficulty

· Difficulty concentrating, inattention, poor focus

· Agitation and restlessness

· Avoidance of certain places / people

· Tantrums, crying, meltdowns

· Neglect of personal hygiene

· Decline in performance at school

· Withdrawal from activities or relationships

· Weight loss or gain

· High expectations at school, sports, homework, performances

· Fear of recent COVID 19 pandemic

How to control and manage it?

Dr. Lulu suggests a 3 step technique of Acknowledge, Analyse and Act.

· Talk: to self, to other, to a therapist or a doctor

· Guided meditation sessions (available online and on apps)

· Breathe: practice the 4-7-8 breathing technique or focused breathing

· Aromatherapy

· Take a 15 minute walk

· Practise Yoga

· Listen to some relaxing music

Anxiety disorders are the most common mental health disorders and are more common in children. But the good news is that they can be successfully treated by the right therapy and medication in severe cases.

Dr. Lulu can be reached at askdoctorlulu@gmail.com