NDSS Academy

Stress Management & Mental Wellbeing

Handling stress, sleep, exam / work pressure and when to ask for help.

6 HoursDuration 6Chapters24Topics
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Syllabus · पाठ्यक्रम

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01Understanding Stress 4 topics
  1. What stress is
  2. Good stress and harmful stress
  3. Signs in body, mind and behaviour
  4. Common causes
02Quick Calming Techniques 4 topics
  1. Slow deep breathing
  2. Box breathing (4-4-4-4)
  3. Muscle relaxation
  4. 5-4-3-2-1 grounding
03Sleep, Exercise and Screen Habits 4 topics
  1. 7-9 hours of sleep for adults
  2. Sleep routine
  3. Daily physical activity
  4. Reducing screen time at night
04Managing Exam and Work Pressure 4 topics
  1. Planning and to-do lists
  2. Breaking tasks into small parts
  3. Short study blocks with breaks
  4. Saying no and asking for help
05Emotions and Relationships 4 topics
  1. Naming feelings
  2. Talking to a trusted person
  3. Listening to a friend
  4. Avoiding alcohol, tobacco and drugs to cope
06When to Seek Help 4 topics
  1. Warning signs that need help
  2. Tele-MANAS 14416 and doctors
  3. Helping someone who talks of suicide
  4. Mental health is health

About

You will be able to

  • 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)

Who it is for

  • Students facing exam pressure
  • Working adults, homemakers and job seekers
  • Parents and teachers who support young people

What you need

  • No previous knowledge needed. This is wellbeing awareness, not treatment or therapy.

Questions

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.

Download the syllabus (PDF)

Tell us who you are — your copy is made with your name, and our counsellor can help you choose the right course and centre.

Want to join right away? Enquire now — our centre will call you.