How to Cope With Child’s Exam Stress | Tips for Parents

Children are commonly affected by exam stress, but lately cases of parents visiting the clinic for their anxiety problems due to the kid’s exam and performance has greatly increased.

It is a welcoming fact that parents are involved in their children’s exams and academic performances, but this may not always have a positive effect on their children. In some cases, they are even more worried than their kids. Seeing their parents stressed can negatively impact the child’s confidence, self esteem and performance.

Here are some parental tips to help your kid do better in exams:

Provide a comfortable space to learn.

A comfortable learning space and secure atmosphere can make a great learning environment. It can boost the productivity in learning and help in revision. Ensure that there is sufficient light, the noise levels are low, and a comfortable desk and chair with necessary stationary.

Get them to teach you

You remember and retain the information more when you “teach” the topic than when you just read or listen. Similarly, one good way to help children understand what they are learning is to ask them to “teach”you. Ask them to pretend that they are the teacher. It can be a fun too.

Be supportive and encouraging

Studying may not always be fun or that easy, esp. for those children who face special learning difficulties; so praise them when they are working hard. threatening them to study will only add to their exam stress. Listen to them, reassure them, hug them; responding in this way can help relieve their stress. You may suggest them a practical solution but only after they’ve calmed down.

Encourage healthy lifestyle and daily routine

Make sure that the children are having sufficient sleep and rest. Mental and physical rest will also help them consolidate what has been learnt during the day. Restrict the use of screens, computers, television, phones to ensure peaceful sleep.
As it is difficult to concentrate on learning for long periods of time, ensure that your child is spreading out revision by taking short breaks in between.

Incentives and rewards

After studying and exams, It is healthy to reward children through fun sports, activities and hobbies which they enjoy rather than providing material rewards like food/sweets, video games, or “prizes”.

Identifying your child’s best way of learning

It is crucial to know about your child’s method of studying that he/she enjoys the best, and plan learning strategies around that. Some are kinaesthetic learners who like to learn via p erforming skills such as note taking and writing. They enjoy movement, touch and experiences. Such learners may find it hard to sit still and just read. Kinaesthetic children are usually creative and most of them find studying difficult.

Some children feel more stressed than others, regardless of how confident they are about the topic they’re studying.

If you feel that you’re child is experiencing exam stress, it’s important to try to remind them that this is only a small part of their life and It won’t last forever.

Importantly, make your child feel that they are smart. No matter what has been said about him or her, or what the report card shows. Your kid has a very specific way of understanding the world and learning, and if you can tap into that, a whole new world can open up. Go discover the genius!

What You Need to Know About Depression?

1) There may not be any reason or cause for Depression.

Depression is often misunderstood as just feeling sad, but it is a complex medical condition. Sometimes people may feel depressed due to obvious reason. Most common stressors known are Career setback, relationship breakup, losing loved ones, etc. However, in many instances there doesn’t have to be a reason for how you feel. Our mood is regulated by chemicals in brain which if gets out of balance, it can make one feel bad even though when everything is going well.

2) The cause is Multi factorial.

It can never have a single causing factor. According to research the cause for depression is always multi-factorial. It is caused by combination of factors, such as environmental factors, genetic tendency towards depression, individuals coping abilities against stress, social support, etc.

3) Sadness is not Depression!

Being sad is very normal. Sadness is a normal emotional response to pain. Depression however is an illness that comprises certain set of symptoms, and most importantly, it causes difficulties in functioning at work, home and in society.

4) Depression can happen to all age groups.

No particular age-group is immune to Depression. Depression in adults is a well known fact. However, the trend of depression in children is increasing at an alarming rate in recent times. Struggle for peer acceptance, bullying in school are some unique stresses found to result depression in children.

5) Depression is real like any other medical illness.

Depression is not a sign of weakness, but it is a clinical entity, a medical illness. It can happen to anyone. It is now scientifically proven that an underlying chemical imbalance in the brain neuronal circuitry is a direct cause for depression. These chemicals are known as Neurotransmitters. These neurotransmitters regulate our mood and emotional state.

6) Can Depression be treated? Yes!

Depression is like any other medical illness. It is definitely treatable. The treatment includes medications and psychotherapy. There has been major advances in the medications with minimal side effects and larger benefits.

7) It can worsen if not treated.

Depression is a leading most cause for disability. It is most common cause for suicide. According to recent Mental Health Survey, 90 percent of those committing suicide are suffering from mental illness.

Woebot – Your AI Cognitive Behavioural Therapist

Depression is a leading cause of disability worldwide, and it can be fatal. The major challenge in the treatment of depression is that people are still afraid to speak openly about it. Our Prime Minister Narendra Modi in his recent speech ‘Mann Ki Baat’ has advised people to come out and speak about their battle with depression.

With the rising burden of the illness as in-person therapy with a doctor isn’t always an option. A new chatbot app, Woebot, could be an alternative.

What is Woebot?

Woebot is an automated chatbot that helps people monitor their mood and help them to know about themselves. It basically works on a framework of CBT- Cognitive Behaviour Therapy, wherein it helps people to keep track of their feelings and triggering events. Woebot asks people about their daily experiences and records them in format of brief conversations.
A review of studies published recently in the journal World Psychiatry compared people who received CBT online to people who did it in person, and found that the online setting was just as effective.

Woebot, an artificial intelligence-powered chatbot designed using cognitive behavioral therapy is not a replacement for the traditional therapy, but addition to clinical approaches to treating depression.

Defeat Anxiety Disorder with Yoga

How Yoga can benefit you in Anxiety Disorders?

Traditionally, Yoga has been thought of as a form of physical exercise, and its practice is often limited to maintaining physical fitness. However, research has shown significant benefits in terms of psychological well being, especially anxiety disorders.

The therapeutic potential it has for psychological and medical disorders, or so called “yoga therapy”, has become highly popular in the general public.

Stress reduction, physical relaxation, positive effects on mood, improved cognitive functioning, are some well researched psychophysiological benefits of yoga. It has shown to have significant therapeutic benefit in psychiatric problems of anxiety and depression, which by no doubt are the two most prevalent conditions in psychiatry and general public.

Furthermore, there is proven benefits of yoga in other psychiatric conditions like schizophrenia, post traumatic stress disorder, obsessive-compulsive disorder, addiction problems and even childhood disorders.

An overall improvement in physical and mental well being is likely to cause an additional reduction in disease severity.

Yoga promotes the phenomenon of “self-realisation”, which not only is a key for one in being peaceful but also helps one get detached from the materialistic gratifications and frustrations that are the root cause of many psychiatric disorders.


Ways yoga can improve your mental health


Promotes relaxation

With the practice of yoga you can gain more control over your body state, you become more relaxed and experience less anxiety. Yoga strengthen our parasympathetic nervous system over sympathetic system that promotes more relaxation and calmness.

It slows down the sympathetic nervous activity which is overly active in various anxiety disorders, which is also responsible for flight-or-fight reactions in our body.

Helps you become more confident

Through yoga, you understand yourself and become nonjudgemental. It helps resolve multiple conflicts within yourself. It promotes self-trust. Eventually, your relationship with your own self is what matters the most.

It is only if you are confident and in peace with yourself, have a balanced ego, that you can develop healthy relationships with others.

Benefits relationship with your partner

An inner peace helps instill compassion and unconditional love in a relationship with your partner. You become less reactive against your partner and more tolerant, which are important qualities of a healthy relationship.

Self awareness

With yoga you become more aware and conscious of your qualities and emotions. By being more mindful, you will have some sort of emotional release that can be psychologically soothing. It also relieves you of any physical tension in body.

With one in four people affected by mental health disorders like depression and anxiety, at some point in their lives, many people are finding yoga as an effective way to protect themselves from mental health conditions throughout the world.

Remember, yoga is not a complete solution to mental health concerns, but can be an adjunctive to primary psychiatric treatment.

For more information and related topics visit us on www.onlymindmatters.com

How Does Our Environment Affect Mental Health?

World environment day

Its June 5, a World Environment Day.

On this awareness day, people around the world are encouraged to participate in activities that benefit the environment. Although, it may appear to be just a step towards keeping our planet functional, there is more at stake. Connection with the environment, and living in a healthy nature can impact general health and especially Mental health.

Technology, Automation and Disposability have resulted in the environment being something we “consume” rather than “partner with”, and is contributing to the isolation that many struggling with psychiatric illness also struggle with.
Caring towards environment often reflects how you take care of yourself. Respect for environment often emanates from a respect for self.

Mental health benefits greatly from being more social, being more connected with the outer world and from spending more time outdoors. Besides, it can also infuse a sense of meaning and purpose, and even result in modelling healthy behaviours for children.

Not only we feel a sense of belonging on connecting with something larger than us, but also Seeing our investment and actions result in something good, can instil a sense of well-being.

Being in nature, we feel relaxed and safe. We heal. It heightens our sensory perceptions and enhances our living experiences. Most importantly, we learn to appreciate our lives and others more deeply!

Take some time out in nature on this World Environment Day. Try it out for yourself, and bring others with you.