With exam time around the corner, the stress is on both parents and students. Some kids spend very less time with books and assimilate all that is there in the books. Other children may have a hard time trying to focus on studies and even harder time in recollecting what they have studied. 

What can help improve focus, concentration, and memory? Try some of these tips and identify what works for you and build your own rules.

Create a suitable environment: Some claim that they study better with the TV or radio on, this is often not true. Get rid of background noises, phone ringtones, etc. This creates  division of attention,  where there is no 100% focus on books. Sit in a quiet environment without any disturbance for better focus. Red walls are believed to improve concentration, so try a red wallpaper, red computer desktop, etc. Sit in the same place and get into a regular routine of studying.
Draw up a schedule or timetable: Try to finish the tougher subjects or topics first by giving adequate time for these.
Treat yourself: When you have thoroughly understood a topic or cracked a practice exam well, treat yourself to a bar of chocolate or a video song. You begin to do better in anticipation of these treats.
Include breaks: A break of 15 minutes every two hours is very essential for the brain to process the information that was pumped in and to get ready for the next lot.
Work on improving brain power: Learning (memorizing or analyzing) stimulates the brain and improves brain power. So, people who are constantly studying can claim to have better brain power.
Build a concentration clock: With our attention spans spiralling down, this is very important. Force yourself to sit in one place and study. If you have the urge to break, try to delay it, first by two minutes, then five minutes, and then 10 minutes. This will gradually help you overcome the urge to take breaks.
Have healthy food: Eating healthy and nutritious food is another habit to develop, if you want to pep up your brain. Ensure your food has sufficient minerals and vitamins. Try eating fresh food and dairy products adequately.
Follow a systematic sleep routine: If you are not someone who likes to sleep for fixed eight hours, begin doing it. This works wonders for the body and mind like very few other things.
Exercise regularly: This improves blood circulation to the brain and improves brain functioning. So be it cycling or running, gymming or swimming, take an exercise break. Yoga or meditation are equally efficient. 

Improve Your Concentration - Make Your Study Hour Count!

Bipolar disorder is a mental disease that is characterized by sudden changes in mood. People suffering from the condition may experience severe episodes called mania and the disorder can even cause depression among patients. Bipolar patients can also have difficulty maintaining relationships in their personal life, due to the unpredictable nature of their moods and behaviour.

Risk factors for bipolar disorder

Bipolar disorder is associated with a number of risk factors such as the following:

  Genetics - People who have a family history of the condition. Particularly, if an individual s siblings and parents suffer from the disorder, they face a greater risk.
  Environment - Stressful or traumatic events can lead to bipolar disorders as well. For instance, the death of a loved one may push people off the edge and lead to the mental affliction.
  Brain structure - People with certain brain structures may be at a higher risk from the bipolar disorder



Symptoms of bipolar disorder

Three main symptoms characterize bipolar disorder- mania, hypomania and depression. Each of these symptoms can lead to rapid mood swings in a person suffering from bipolar disorder.

  Mania

Mania is an episode where the person suffering from the disorder starts to feel extremely high in terms of emotion. They become hyperactive, excited and even euphoric. During such an episode, people are also liable to engage in drug use.

  Hypomania

Hypomania is similar to mania but is not as severe. Hypomania only affects people suffering from bipolar II disorder. Even though hypomania may not be noticeable to people around the patient, the person affected may notice an unexpected change in their moods.

  Depression

Depression is just opposite of what mania is. It manifests a feeling of hopelessness, lethargy, remorse. Suicidal thoughts also accompany most cases of depression. Even though depression can be caused as a separate condition, people affected with bipolar disorder undergo periodic depression and mania, which can be even more difficult to handle.

Treatment for bipolar disorder

Contemporary medicine does not have a cure for bipolar disorder as of now. However, with proper medication and therapy, a patient suffering from the mental illness can manage the symptoms and reduce the mood swings. Aside from medications, such as antipsychotics, antidepressants and mood stabilizers, patients may be prescribed psychotherapy as well.

Cognitive behavioural therapy and psycho-education are vital parts of the treatment. The former is basically a talk therapy session between the psychologist and the patient, while the latter looks to educate the patient and their families about the bipolar disorder and ways of living with the condition.

Creating a strict routine for daily life activities can also help deal with the disorder and reduce the symptoms.

Mood Swings - Are They The Signs Of Bipolar Disorder?

Being affected with bipolar disorder can not only strain any relationship but also disrupt different aspects of family life. The mood swings stemming from bipolar disorder tend to occur spontaneously without any particular reason. The effects too can be detrimental. Below are some of the best ways one can cope with the impact of a bipolar disorder:

Looking for patterns and signs: You should keep a watch for signs that indicate that you may be entering an episode of mania or depression. Along with a shift in the mood, one should look out for any changes in sleep patterns. It is also essential to keep a track of alcohol or drug usage, energy levels, level of concentration and self-confidence. Since stress is considered a major trigger of bipolar disorder, you should try to simplify life by staying away from any triggers of stress. You may also ask your family and friends to share responsibilities in case your job is too stressful.
Keeping an organized and regular schedule: Sticking to a regular and organized routine can help in controlling mood swings and symptoms of bipolar disorder. People with bipolar disorders generally don t deal well with a lot of changes. Regardless of whether one does errands or work irregularly, it is important to sleep and wake up at a particular time. Also, practising healthy sleeping habits and relax before bed by listening to music, reading books and taking a warm bath is recommended. Make sure that you don t watch thrilling television shows, surf the internet, or play video games since these habits can worsen the mood swings.
Getting regular exercise: Studies show that regular physical exercise can go a long way in improving your mood. You can start by taking a slow walk around your neighbourhood and can gradually increase the intensity of your workouts.
Avoiding alcohol and other drugs: Not just alcohol, caffeine is also a strong stimulant which can make you stay wide awake at night and trigger manic episodes. It is also advised to cut back on soda and other sugary drinks, particularly at night. Alcohol, as well as other drugs, can also affect the impact of the medication which, in turn, can trigger mood swings.
Writing down your feelings: Keeping a journal of the day to day life, stressors and other problems that you may have encountered through the day can be of help. With the passage of time, you will be able to identify the patterns that emerge as triggers which in turn can help you prepare yourself and manage the mood swings better.
These small lifestyle changes and coping strategies can aid in dealing with bipolar disorder effectually. Visiting a specialist can help you get an insight into the exact condition and assist in the management of the triggers.

5 Tips On How To Cope With Bipolar Disorder!

Did you know that almost all of your nerves converge in your feet and that your foot is the most sensitive part of the human body? Did you also know that if there are any complications to your body, then the feet can show the symptoms indirectly? Science has time and again proved this and it is high time that you give the adequate care for your feet.

This is nowhere explained better than in ancient Ayurveda, where it emphasises the importance of foot massage and the need to strengthen the nerves. Ayurveda has a long traditional foot massage therapy called as  Padabhyanga  which can be traced back to more than 5000 years. The foot massage with essential oils would improve blood and lymphatic circulation, nourishes the skin, and calms the restless mind.

Foot massaging can relax the muscles of the feet and legs, it can also help in relieving stress and anxiety. Just like how the tree gets their nourishment from their roots, channelling a proper foot massage can rejuvenate the entire mind and body.  Let us look at in detail.

What is Padabhyanga?

The word Padabhyanga comes from the two Sanskrit words  Pada+abhyanga   Pada  means foot and  Abhyanga  means massage. It is one of the most calming and soothing massage therapy and can keep your mind and soul revitalised if done in a proper way. Participating in this massage therapy daily can allow you to release the clogged energies.

3 Types of Padabhyanga Massage:

The massage can be segregated into three different types as detailed below.

Padabhyanga with hand: This type of massage is the fundamental form of massage and is basically done by your hand in the rubbing and stroking of foot. The heat is generated by it and the cardiovascular circulation gets activated. The massage uses sesame seed oil generally and in some cases even herbal infused oil is also used for a better cure.
Padabhyanga with kasa bowl: In this type of massage, a Kasa bowls with oil coating are wormed. Then the bowl s round surfaces are used to massage the foot and sole in a circular motion. The kasa bowls are generally made of copper and tin. Massaging in such a manner can eliminate toxins and it can also release negative energies from your body.
Padabhyanga marma therapy: This type of therapy is very similar to acupuncture, where the pressure points of your feet are activated. These are called as marma points and special care is taken to make sure that these marma points are activated by pressing them over a small period of time. The therapy releases negative energy and relaxes your mind with rejuvenation.

Foot Massage - How It Can Help Relieve Stress?

Marriages very well might be bonds made in heaven, but for all practical reasons, they remain enacted on earth. When two different people meet, it s the union of two different mind-cultures too. It contains two diverse goals, two different habits of living, dissimilar aspirations & overall different priorities, that needs to be fused to restart a new common journey.

"To know themselves in order to discover the other  is the key here. Most relationships will get strained at some time, resulting in a failure to function optimally and produce self-reinforcing, maladaptive patterns. These patterns may be called "negative interaction cycles".

There are many possible reasons for this, including insecure attachment, ego, arrogance, jealousy, anger, greed, poor communication/understanding or problem-solving, ill health, third parties and so on. Changes in situations like financial state, physical health, and the influence of other family members can have a profound influence on the conduct, responses, and actions of the individuals in a relationship. Marriages require the maximum efforts from both the individuals.

Given the growing concept of individualism and personal independence, people fail to put in or sometimes understand the requirement of working towards their marriage, leaving them searching for an escape route as soon as the going gets tough. Marital issues may lead to major individual psychological problems with each partner trying to hurt the other emotionally as the relationship gets bitter.

Consequently, divorce rates in this country have shown a considerable increase in the past decade. This article should help you figure out some of the ways to save and improve the bond that is marriage while keeping the importance of individualism and personal space in mind-

Teamwork: It is essential for both the individuals to work towards their marriage and show equal commitment. With only one person trying to build a better relationship while the other one shows minimal effort and goes astray reduces the sense of belongingness; eventually leading to estrangement.

Take Responsibility: Apologize when it s your mistake and take responsibility for your actions, instead of going around in a continuous loop of the blame game.

Keep the Spark Alive: Take out time for each other whenever possible. A simple date night once in a while or a weekend getaway with undivided attention to the partner helps to keep the romance alive in long term relationships which more often than not fades away with time, without effort from the partners.

Appreciate: Appreciating the partner s efforts are probably the most important factor in any marriage. It avoids the individual feeling as though he/she has been taken for granted; which is the root cause of most marital problems.

Therapy: Marital therapy is usually beneficial when people are unable to deal with their differences within the marriage. Through marital counselling, you can make thoughtful decisions about rebuilding and strengthening your relationship or going your separate ways. The therapist can help with many specific issues, including communication problems, sexual difficulties, conflicts about child rearing, intrusion from extended family, substance abuse, anger, and infidelity.

Marriage counselling might also be helpful in cases of domestic abuse. In a collectivist society like ours, family therapy is usually used because the families of both partners play a major role in their lives. Family therapy is a type of psychological counselling (psychotherapy) that can help family members improve communication and resolve conflicts.

Marriage - How To Strengthen It?

Stress happens when the demands placed on you are too much and cause a burden on you, for example, work, school or relationships surpass your capacity or ability to adapt. Sometimes stress can be a little beneficial in the form of a support that gives the drive to some people to get their work done on time and meet due dates and deadline. However, an extraordinary measure of stress can create health and well-being issues. They can lead to problems in cardiovascular and central nervous systems and take a serious emotional problem.

Untreated and chronic stress can bring about serious health conditions including tension, sleeping disorder, muscle pain, hypertension and a weak immune system. Stress can fuel other diseases and disorders, for example, heart diseases, depression and obesity most of the times. By discovering positive, healthy and solid ways to oversee stress as it happens, a significant number of these negative wellbeing outcomes can be decreased. Here are five effective ways to manage stress:

Take a break from the stress: It might appear to be hard to divert yourself from a major work schedule. However, when you give yourself consent to step away from it, you let yourself have sufficient energy to accomplish something else, which can help you have another viewpoint or practice methods to feel less stressed. It is critical not to ignore the stress factor. However, even twenty minutes to yourself is useful.
Workout: Exercise benefits your emotions and brain along with your body. We continue finding out about the long term advantages of a normal exercise schedule. In any case, even a ten or fifteen-minute walk, run, swim or yoga session during an unpleasant time can give a quick impact that can keep you going for a few hours.
Laugh and try to stay happy: Our brains are interconnected with our feelings and outward appearances. When individuals are stressed, its shows up on their face. So laughter can alleviate some of that pressure and enhance the circumstance.
Get social backing: Try to call a friend or send an email to someone regarding your problems. When you impart your worries or sentiments to someone else, it helps calm the stress. In any case, it is critical that the individual whom you converse with is somebody whom you trust and someone who can understand and accept you. In case that your family is the stressor, for instance, it may not ease your stress in which case, you may need a friend.
Meditate: Meditation and prayer can help the brain and body to unwind and concentrate properly. It can help people see new points of view, create self-sympathy and forgiveness. While practising meditation, individuals can discharge feelings that may have been bringing about physical pain. Much like a workout, research has demonstrated that practising meditation can prove to be very helpful.

5 Effective Ways to Manage Stress

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