Your roadmap · आपका रोडमैप
- 1
Admission & first meetingप्रवेश और पहली मुलाकातEnquire at your nearest NDSS centre, meet the teacher, fix the batch time and get your study material.
- 2
Sessions — part 1सत्र — भाग 1Short practical sessions with examples and activities.
Understanding StressQuick Calming Techniques
- 3
Sessions — part 2सत्र — भाग 2Short practical sessions with examples and activities.
Sleep, Exercise and Screen HabitsManaging Exam and Work Pressure
- 4
Sessions — part 3सत्र — भाग 3Short practical sessions with examples and activities.
Emotions and RelationshipsWhen to Seek Help
- 5
Practical testप्रायोगिक परीक्षाShow what you learnt in a short practical / oral test.
- 6
Online tests & resultऑनलाइन टेस्ट और रिज़ल्टTake the tests online; your marks and result show in your student login and at the centre.
सिलेबस · पाठ्यक्रम
1 subject · 6 chapters · 24 topics
01Understanding Stress
4 टॉपिक+
- What stress is
- Good stress and harmful stress
- Signs in body, mind and behaviour
- Common causes
02Quick Calming Techniques
4 टॉपिक+
- Slow deep breathing
- Box breathing (4-4-4-4)
- Muscle relaxation
- 5-4-3-2-1 grounding
03Sleep, Exercise and Screen Habits
4 टॉपिक+
- 7-9 hours of sleep for adults
- Sleep routine
- Daily physical activity
- Reducing screen time at night
04Managing Exam and Work Pressure
4 टॉपिक+
- Planning and to-do lists
- Breaking tasks into small parts
- Short study blocks with breaks
- Saying no and asking for help
05Emotions and Relationships
4 टॉपिक+
- Naming feelings
- Talking to a trusted person
- Listening to a friend
- Avoiding alcohol, tobacco and drugs to cope
06When to Seek Help
4 टॉपिक+
- Warning signs that need help
- Tele-MANAS 14416 and doctors
- Helping someone who talks of suicide
- Mental health is health
About this course
आप यह कर पाएँगे
- Recognise signs of stress in yourself and others
- Use breathing, relaxation and grounding methods to calm down
- Build healthy habits for sleep, exercise and screen time
- Plan study or work time to reduce pressure
- Talk about feelings and support a friend in distress
- Know when and where to get professional help (Tele-MANAS 14416)
यह किसके लिए है
- Students facing exam pressure
- Working adults, homemakers and job seekers
- Parents and teachers who support young people
आपको क्या चाहिए
- No previous knowledge needed. This is wellbeing awareness, not treatment or therapy.
Online tests & result
Practice and unit tests online; marks and result show in your student login and at the centre.
Student login →
सवाल
Is this counselling or treatment?
No. It teaches self-care skills and awareness. For ongoing distress, please see a doctor or call Tele-MANAS 14416 (free, 24x7).
Is it only for students?
No. Anyone facing pressure at study, work or home can join.
Will my personal problems be discussed in class?
Only if you want. Sharing is always optional and private matters are respected.
