Brain Hacks for Exam Stress: Breathe, Stretch, Write, Repeat

Brain Hacks for Exam Stress:

Breathe, Stretch, Write, Repeat

It can be one of the most stressful times of a student's life: pressure to perform, long study

hours, and less time to relax. The key, however, lies in mental health exercises

incorporated into a daily routine to help handle stress and keep a sharp focus on things.

Here are a few strategies that are pretty effective to keep your mind sharp and resilient

during the exam season

1. Deep Breathing Techniques

When the going gets tough, breathing exercises can calm the mind. A simple technique is to

inhale through the nose for a count of four and hold the breath for four counts, and then

exhale through the mouth slowly for six counts. Such a practice is known as diaphragmatic

breathing, which activates the body's relaxation response and reduces anxiety and promotes

concentration.

2. Mindfulness Meditation

Mindfulness is the process of focusing on the present without judgement. Five to ten minutes

of daily meditation can help reset your mind and reduce worries over exams. There are guided

meditations available in apps, designed to help with stress management. Or you can simply

sit quietly, close your eyes, and focus on your breath or a calming word.

3. Progressive Muscle Relaxation (PMR)

PMR is a technique that you tense and slowly relax each muscle group of your body, starting from

the toes till the head. This not only helps to relieve the tension in your physical

body but also leaves you feeling calm; thus, it is great for preparation before bed or breaks

4. Journaling for Clarity

Writing down your thoughts can be highly therapeutic. Spare five minutes of your evening

for writing down all your concerns, achievements, or plans for the next day. This is something

that helps to process your emotions, track sources of stress, and organise study priorities.

5. Movement Breaks

Physical activity is known to be a sure-shot stress-buster. A 10-minute walk or quick stretching

session can elevate your mood and energise your mind. If time allows,

try yoga, which combines physical movement with mindfulness.

6. Positive Affirmations

Affirmations such as "I am capable" or "I am prepared" can help shift your mindset and build

confidence. Repeating these out loud or writing them down can reinforce a positive outlook,

especially when self-doubt creeps in.

10 FREE COURSES BY IITs

10 FREE COURSES BY IITs

Every student dreams of studying at a premier institute in the country, which will enhance

their knowledge and help them build a strong resume. SWAYAM, education platform by the

Ministry of Education, helps students access various courses for free on its portal.

Top Institutes like IITs have come up to teach various courses, including Design, Engineering,

CS, AI,Management & more, on the SWAYAM portal for free. The list here gives you a

gist of the ten courses and related details.

Introduction to Graphic Design by IIT

Hyderabad: The course is 8 weeks long. The course will commence on February 17

and end on April 11, 2025. This course covers the foundational elements of

Graphic Design, including Basic Design Principles, Typography, Publication

Design and Branding & Identity. The enrollment will end on February 17, 2025.

Bachelor and Master level students, Working professionals in the Industry,

freelancers, entrepreneurs, anyone can take up this course

Interior Design by IIT Roorkee:

This course focuses on varied aspects ofthe theory and practice of

interior design and develops skills for dealing with diverse interior spaces.

IIT Roorkee is conducting this course for an 8-week duration. Enrollment will be

over on February 17, 2025. Th course will start on February 17 and end on April

11, 2025. Candidates whoare interested in learning about the subject can

enroll.

Cloud Computing by IIT Kharagpur: This course will introduce various

aspects of cloud computing, including fundamentals, management issues, security

challenges and future research trends. This will help students (UG and PG

levels) and researchers explore cloud computing platforms. The course lasts 12

weeks, and enrollment will end on February 3, 2025.

Programming In Java by IIT

Kharagpur: This course aims to cover the essential topics of Java programming

that the participants can improve their skills to cope with the current demands

of IT industries and solve many problems in their field of study. Undergraduate

students from the engineering disciplines, namely CSE, IT, EE, ECE, etc., can

enroll in this course. The course duration> is 12 weeks. The enrollment will end

on February 3, 2025.

English language for competitive exams by IIT Madras: This course aims to help

participants develop their English language skills, particularly those planning to appear for

competitive exams that test their English language abilities. The enrollment process for this

course will end on February 3, 2025, and it will last 12 weeks.

Psychology Of Stress, Health And Well-Being by IIT Guwahati:

This course systematically addresses the issues of health, adjustment and well-being.

It reviews the topics of stress and health while adding happiness and well-being theory

and research to enrich our understanding of both negative and positive side of human behavior.

UG, PG students of Humanities and Social Sciences, Sciences and Engineering can enroll

for it.

AI in Marketing by IIT Roorkee: The course is 12 weeks long. The

enrollment process will end on February 3, 2025. This course will help students

develop an understanding of the application of AI in marketing management and

familiarize them with changes brought in traditional marketing activities due to

AI and ethical concerns raised by AI adoption. Undergraduate candidates can

enroll for this course.

Computer Networks and Internet Protocol by IIT Kharagpur:

The broad objective of the course is to understand the architecture

and principles of today's computer networks, the protocols and their

functionalities, the requirements for the future Internet, and its impact on the

computer network architecture. Enrollment is ongoing and will conclude on

February 3, 2025. The course duration is 12 weeks.

Blockchain and its Applications by IIT Kharagpur:

This course will cover the basic design

principles of Blockchain technology and its applications in different sectors.

Undergraduate, postgraduate, and industry associates can enrol in this course.

The last date to enroll is February 3, 2025. The course duration is 12 weeks and

will be over on April 11, 2025.

E-Business by IIT Kharagpur:

The course will cover the following aspects

of E-Business Systems, including Foundations of E-Business systems,

Infrastructure, Functional Areas, and Decision Support for E-Business Systems.

The enrollment process will conclude on February 3, 2025. This course is for

12 weeks and will end on April 11, 2025. Engineering (IT/Production/Industrial

Engg) and management students can enroll.

What Are The Side Effects Of Digital Eye Strain?

What Are The Side Effects Of Digital Eye Strain?

Digital Eye Strain (Computer Vision Syndrome):

Prolonged screen time can cause eye discomfort, dryness, blurred vision, and headaches. This condition, known as digital eye strain, occurs due to reduced blinking and prolonged focus on screens. Following the 20-20-20 rule—looking at something 20 feet away for 20 seconds every 20 minutes—can significantly reduce strain.

Poor Posture And Musculoskeletal Problems:

Constant use of laptops and mobiles can lead to poor posture, resulting in slouching or awkward positions. This can aggravate neck pain, backaches, repetitive strain injuries, and chronic conditions like text neck or carpal tunnel syndrome, which can negatively affect daily activities. Adopting ergonomic setups and taking regular breaks to stretch can help alleviate these issues.

Sleep Problems:

Blue light emitted by screens disrupts melatonin production, a hormone essential for regulating sleep. Scrolling through phones or working late on laptops can lead to insomnia and fatigue. To address this, establish a structured sleep routine and avoid using electronic gadgets before bedtime.

Excessive screen time is linked to higher levels of anxiety, stress, and feelings of inadequacy. Constant online exposure can distort perceptions of reality, create false narratives, and strain mental health. People may become fixated on the superficial lives of others, making it difficult to differentiate between real life and online personas. This can lead to frustration, agitation, depression, and loneliness. Reducing screen time and fostering meaningful connections can improve mental well-being.

While technology offers countless advantages, it’s crucial to use it cautiously to prevent health issues. By making small changes, individuals can minimize the adverse effects of excessive screen usage and safeguard their overall health.

IMPACTS OF STRICT PARENTING:

An ideal parent always seeks a balanced approach toward the growth of a child. Parenting is a rewarding experience that involves an all-round development of a child physically, mentally, spiritually, emotionally, socially and mentally from their infant stage to adulthood. But sometimes parents don't even realize when their parenting turns into policing.

According to the National Institute of Health, there are four major types of parenting i.e. Authoritarian Parenting, Authoritative Parenting, Permissive Parenting and Uninvolved Parenting. The authoritarian and authoritative parenting styles are two approaches that can have detrimental effects on a child's development and can hugely impact the parent-child bond. Strict parenting, often recognized by undue pressure, high expectations, overly controlled behaviour and strict rules leads to physical and mental health issues. On a broad spectrum, let's understand some negative consequences of strict parenting which are as follows-

Mental Health Risks- Constant pressure from the parents to meet high standards with a fear of losing or punishment is one of the most basic reasons for poor mental health. Children who are subjected to strict parenting often experience several issues like anxiety, depression, emotional disorders, etc.

Lack Of Confidence & Self-Esteem- The parent's rigid attitude and lack of reinforcement can create an environment where a child may feel overwhelmed while struggling with issues of confidence and self-esteem. Such potential impacts completely hinder the productivity and creativity of a child.

Weaks Parent-Child Relationship- When a child is deprived of emotional support, they usually feel disconnected and alone. Thus, poor communication between parents and children makes their bond fragile and difficult to form a healthy relationship. Precisely, when parents neither understand nor empathise with their child, then it puts strain on their bond.

Rebellious- A child's rebellious attitude can also be predicted in response to the restrictions imposed by a parent. Sometimes, due to authoritarian control, the children may resist by deliberately breaking the rules and doing just the opposite of what is expected from them. Hence, it creates tension between the two ultimately, leading to conflicts with the parents.

Aggression- It is widely observed that a child usually gets aggressive and suffer several anger issues when they strive to express themselves and struggle to showcase their real emotions. Also, increased frustration blocks the development path and leads to physical health problems.

How Parenting Affects Your Child? 5 Situations When Scolding Can Impact Parent-Child Relationship

Effects Of Scolding A Child: Parenting styles vary but for some, scolding and retribution are go-to methods for correcting mistakes. This authoritarian approach aims to assert control and enforce obedience. Parents using this style often believe that firm discipline is essential for shaping their child's behaviour. Scolding is seen as a necessary tool to address misbehaviour, ensure accountability and prevent future mistakes.

By employing scolding, parents seek to establish clear boundaries and expectations, believing it will guide their child toward responsible behaviour but this strict approach can lead to devastating consequences like low self-esteem, anxiety, aggression and rebellion.

Disciplining In Public

Disciplining your child in public or in front of others can severely impact the parent-child bond. Humiliation and embarrassment can lead to feelings of shame, resentment and low self-esteem while private, gentle correction fosters trust, respect and openness. Public scolding can damage your child's emotional well-being and relationship with you.

Disciplining In Public

Disciplining your child in public or in front of others can severely impact the parent-child bond. Humiliation and embarrassment can lead to feelings of shame, resentment and low self-esteem while private, gentle correction fosters trust, respect and openness. Public scolding can damage your child's emotional well-being and relationship with you.

Scolding Toddlers

Scolding toddlers (1-3 years) can irreparably harm the parent-child relationship. At this formative stage, children absorb every word and emotion. Harsh words and tone can create lasting fear, anxiety and mistrust. Gentle guidance, patience and positive reinforcement are crucial to treat children at this tender age.

When Things Spill Or Break

Avoid shouting or scolding when your child spills or breaks something. It can instil fear and anxiety, leading to emotional distress. Yelling can also teach children aggressive behaviour, making them more defensive and resistant to guidance. Instead, calmly say, "Accidents happen!" and participate in cleaning up together. This fosters responsibility, empathy and problem-solving skills.

Shouting When Frustrated or Overwhelmed

Scolding at overwhelmed children exacerbates their distress while damaging the parent-child bond. Instead of soothing their emotions, harsh words intensify feelings of anxiety, fear and helplessness. This erodes trust, self-esteem and communication. Calm, empathetic responses like active listening, gentle tone and validation can foster resilience and security.

How to teach children about to involve in daily domestic works ?

It can be difficult to motivate children to do chores around the house. However, it’s important, especially as research says that “children who do chores may exhibit higher self-esteem, be more responsible, and be better equipped to deal with frustration, adversity, and delayed gratification,” as noted by the American Academy of Child and Adolescent Psychiatry. The “invisible load” of managing a home, meaning tasks like meal planning, scheduling appointments, and organising chores, can remain unseen and unacknowledged. It is crucial for children to understand how this “invisible load," usually carried by parents, keeps a household functioning smoothly.

By exploring this concept with your children, you can help them develop valuable life skills and a greater appreciation for the efforts that go into everyday domestic life.

Here’s how you can help your children understand the “invisible load” and equip them to navigate the mental and emotional demands of managing their own lives and households in the future. Explain the concept of the invisible load

• Start by having a conversation about what the invisible load means. Use examples that are relatable to your children, such as how planning for school supplies, remembering birthday parties, or organising family activities all involve thought and effort that often goes unseen.

• How to explain: “The invisible load is all the thinking, planning, and organising that happens behind the scenes. It’s like having a checklist in your head that no one else sees, but that helps everything run smoothly.”

• One of the best ways to teach kids about the invisible load is to involve them in managing the household. Give them specific tasks, such as setting the table, packing their school bag, or helping with laundry, and explain that these small jobs are part of a bigger system that keeps the home running

• How to involve them: Assign age-appropriate chores and rotate tasks so they understand that everyone has a role in keeping the home functional. For example, younger children can help set the table or sort laundry, while older children can assist with meal planning or grocery shopping.

Teach them about planning and organisation

• Help your kids understand the mental effort involved in managing a home by encouraging them to participate in planning activities, such as making shopping lists, organising family outings, or planning meals. This will teach them that managing a home requires foresight and constant adjustment.

• How to teach planning: Have them plan a family meal or organise a small event, such as a movie night or a family game day. Walk them through the steps of what needs to be done before, during, and after the event (making lists, scheduling, cleaning up afterwards).

• Visual aids like checklists, calendars, or family chore charts can help kids see how many different tasks go into managing a home. These tools can make the invisible load more visible and show them how each family member contributes to the home’s smooth operation

• How to use visuals: Create a family calendar that tracks activities, chores, and events. Let the children be involved in filling it out and updating it, so they understand the mental effort behind planning.

10 key life skills to raise an independent child

10 key life skills to raise an independent child Raising an independent kid

As parents, we often find ourselves torn between wanting to protect our little ones and allowing them the freedom to explore and learn on their own. Raising independent children is one of the most rewarding yet challenging aspects of parenting. Here are a few essential life skills you must teach your child.

Washing their own clothes

Teaching children how to do their laundry can be of great help to them later in life when they go to college or a hostel. Start as early as six years old, guiding them through the process of measuring detergent, selecting settings, and starting the machine. Apart from the machine also teach them how to wash their clothes without it just for emergencies.

Cooking simple meals

Cooking is a vital life skill. Begin by involving your child in meal preparation, such as setting the table or washing vegetables. As they grow, teach them to use kitchen appliances safely, by age 10-12, they should be able to cook simple meals with supervision.

Basic first aid

Equipping children with first aid skills prepares them for emergencies. Run through scenarios like choking or cuts to help them know how to react. For example, practice what to do if someone falls or gets hurt, practice these lessons regularly.

Cleaning and organising

Cleaning goes beyond tidying up toys, it includes chores like washing dishes and cleaning their room. Teach children these skills early so they become habitual, assign them specific cleaning tasks each week to build responsibility.

How to find their own home

Instruct children on navigating without relying solely on technology. Teach them about local landmarks that can guide them home in emergencies. Take walks around your neighbourhood and point out key locations together. Make sure your kid knows home address by-heart.

How to make healthy choices

Practice and teach healthy eating and exercise habits for your child. Stock your fridge with fruits and vegetables over junk and encourage family walks or outdoor activities.You can also involve them in meal planning and preparation to develop healthy eating habits.

How to spend and manage money

Introduce budgeting concepts as soon as you start giving them pocket money. Teach them about saving and spending wisely. Help them set up a simple savings plan for a desired toy or game. Self-care routine

Daily practice self-care routines like brushing teeth and dressing independently. Involve children in activities that promote personal hygiene and responsibility for their belongings. You can create a morning routine chart that outlines their self-care tasks.

Good manners

Instilling good manners from a young age is crucial for social interactions. Use “please” and “thank you” consistently so they learn to reciprocate these behaviours. You as parents should also practice polite conversation during family meals to reinforce respectful communication.

Safety and self defence

Teach children how to identify potential dangers and stay safe in various situations. Discuss topics like good touch and bad touch. Role-play scenarios where they practice asking for help if they feel uncomfortable or unsafe. If possible, enrol them in a karate or self-defence class for kids.