Mental Health Matters

Workbook

to

Stay Home and Make the Most of it!

by

APEEJAY SCHOOL

Dear Parents When uncertainty prevails, the general tendency is to retrace back in time and resort to tested and familiar means to tackle the confusion and doubts that uncertainty raises. Such is the case in this perilous time when the global populace, with resilience, is facing the threat of ‘Covid 19’ a deadly virus and majority of us are taking the safety measures of staying in and self-quarantining In this circumstance, it is important for us adults to redress the crass wrong that we had done to the society and the environment. In order to help our students to deal with the present scenario, lets practice these following things :

1. Remain calm and reassure children that you and all members of the family are fine as they will react to and follow your verbal and nonverbal reactions.

2. Let your children talk about their feelings and help reframe their concerns into the appropriate perspective.

3. Limit television viewing or access to information on the Internet and through social media. Try to avoid watching or listening to information that might be upsetting when your children are present.

4. Talk positive things that happened due to the viral attack like all of us are spending quality time with our near and dear ones, pollution has been reduced to a marked level, mother earth is breathing well etc.

In order to help children deal with the psychological impact of quarantine, this is an easy-to-implement workbook to feel powerful from powerless which will keep them busy and also help you to monitor their mood, behaviour, emotions, symptoms in check leading to reduction of stress, anxiety and fear

What Stops you this Time?

We All hAVe been mAking excuses of not being Able to

tAke cAre of our hobbies/pAssion. Right now we hAVe A lot of time to try new things like cooking your fAVorite

dessert/reAding thAt book etc.

List down the excuses you mAke And cross it when you overcome thAt excuse And try out for the first time.

Time

Laziness

We have a Cook/help

Guests

Me-Time

Things NOBODY (including

yourself) KNOWS about you!

( BecAuse you never found thAt time to introspect before :O )

1

2

3

4

5

6

7

8

Self Love/ Introspection

4

The Zen Zone

If you Are stAying home with members in the house And not used to of being Around someone All the time, IT’S TIME thAt

you MAKE SOME RULES ACCeptABle by both.

1 I will have my milk/tea time alone for 10 minutes every morning

2

3

4

5

6

7

8

Add As MAny As you wANt

It’s OkAy to be

Selfish

MAke sure to communicAte properly before setting rules. CommunicAtion is the key to

peACeful environment.

5

My Tree Of life

Time to let your creAtive juices flow. When wAs the lAst time

you mADe your FAMily Tree?

Sit bACk And stArt. Below is A rough sketch. DrAW, Add leAVes, brAnches/objects if possible tAke A bigger sheet And DIY by

PAsting pictures from your Album.

Being ThAnkful

It good to spend time with yourself or do it As A teAm

ANd reminiscence. PAY grAtitude for being surrounded by the love And support of your neAr And deAr one’s.

6

WOW Words Of Wisdom

Just because someone stumbles and loses their path, doesn’t mean they are lost

forever.

-Professor X, X-Men

So many books, so little time.

-Frank Zappa

Life mein sabse bada risk hota hai kabhi na

risk lena

-Movie Barfi

‘Unagi’ , I am always aware.

-Ross Geller

(F.R.I.E.N.D.S)

7

It’s time to creAte your own treAsured llist of uplifting quotes And AffirmAtions while you binge TV/Series/Books.

MAKE THE MOST OF THE TIME YOU HAVE GOT!

WOW Words Of Wisdom

8

Color the mAndAlA focusing on your breAth And feel free

to fill it with pAtterns you wish to incorporAte. 9

PROCRASTINATION

When you got the time, Why not sAy ‘No’ to wAsting time ANd finding excuses. Let’s look At the brighter side of

‘Trying’

TodAy ’s

DAte

‘Things I hAve

been

procrAstinAting’

‘One step which

I cAn tAke

todAy ’

‘Short term

benefits’

‘Long term

benefits’

(Example) March

22,2020

Set the Closet Arrange atleast one

rack

Contentment,

cleaning,

organization,

sticking to day’s

goal

I will get the

motivation to

clean the next

racks tomorrow

It stArts with bAby steps. But All it needs is A stArt with

something As smAll As cleAning to As big As A long ter m goAl 10

It All depends how you perceive A pArticulAr situAtion. It not just helps you tAke the

preventive meAsures but lets you enjoy the whole process life throws At you.

ThAt’s whAt we cAll, “MAKING THE MOST OF IT”

Keep A Check on reAding News to twice A DAy in cAse it is CAusing you A lot of discomfort

11

Hydration is the Key

12

Drink sips And keep coloring every time/hourly to trACk your hydrAtion level. It is not only good for body but ALso

to fight germs/viruses.

Gratitude is the Key

“3 things I Am grAteful for”

WRITE IT ON AN EVERYDAY BASIS using As MAny sheets As you wAnt. The more you write, the

greAter the ACCeptAnce.

Checklist to try new things

or start something again…

Painting/colouring Arranging my room/house

Decorating my room Go through old photo albums

Stiching Learn new language online

Word puzzles Sudoku

Talk to friends Playing with pet

Wash dishes Rearrange almirah

Play indoor cards, ludo, carrom, chess etc. Watch movie/TV/Netflix

Self pampering Talk to relatives

Write a thank you note to someone Listening to music

Learn make-up Relaxation, meditation, yoga

Gardening Singing/Karaoke

Spending time with family Eating with family

Reading a book Exercise at home

Cooking Dancing

Set new goals Sleep

Start some new hobby Explore new online courses

Create a backup of my laptop/phone Write a story/poem/journal

Wash clothes Click photos/videos

Doodling/mandala art Make best out of waste

Take a warm bath Making your own activities

Color the boxes

Red – Not doing, Green – Done/Doing, Yellow – Going to try

STAYING ALONE OR SELF ISOLATION is

breaking our daily routine leading to a

lot of challenging thoughts and

difficulty in managing emotions.

A lot of people who

ALreAdy hAVe certAIn

mentAl heAlth condition

HAve difficulties in

HAndling relApses.

Some who hAve never

previously experienced

ANy mentAL heALth

condition, CAn be prone

to cerTAin MenTAl HeAlth

ChAllenges speciAlly

ANxiety in times of crisis.

WhAtever the cAse mAy be, we hAve got you covered.

15

Create your own in a Book/JournAl

Daily Thought Monitoring Sheet

‘Am I

overthinking?’

‘My current

thoughts’

Identify: Am I

ASsuming ABout the

future or other’s

minds? Am I thinking

in An extreme? Am I

MAgnifying the

problem? Am I

emotionAlly low right

now?

‘WhAt could be

the AlternAtive

thoughts?’

1.

2.

3.

4.

5.

6.

7.

8.

16

This leAds to building insight About the situations that cause a trigger

AS well AS self help to find A pAth to mANAGing it

Situations or Thoughts

that Trigger My Anxiety

‘SituAtions/thoughts/ topics

thAt trigger my Anxiety’

‘WhAt helps me/ whAt cAn

I do to Avoid?’

1.

2.

3.

4.

5.

6.

7.

8.

17

In cAse the symptoms Are rAted high And cAuse difficulty, tAlk to

someone truste d And try mindfulness And yogA to eAse the symptoms.

Daily Symptoms Checklist to

Avoid Relapse

‘My symptoms’ RAting : 0 – 10

(0 = Not AT ALl

10 =Severe )

1.

2.

3.

4

5.

6.

7.

8.

18

TAke prints / CreAte your own in A Book/JournAl

It AlwAys stArts with A plAn. You need to chAlk out And follow on An

everydAy bAsis to rEAp the benefits of it.

My Relaxation Plan

‘Activities for relAxAtion’ ‘Activities thAt help me relAx’

1. Deep breAthing

2. Guided meditAtion

3. YogA

4. MeditAtion

5. VisuAlizAtion

6. Soothing music

7. PrAyers

8. Om chAnting

Any other:

19

Checklist for My Daily Routine

Time Activities DAte

(Keep Adding dAtes And put A tick when done)

_ _ _ _ _ _ _ _ _ _ _

6-7 Am WAke up

& Drink WAter

7-8 Am

8-9 Am

9-10 Am

10 -11 Am

11-12 pm

12-1 pm

1-2 pm

2-3 pm

3-4 pm

4-5 pm

5-6 pm

6-7 pm

7-8 pm

8-9 pm

9-10 pm

10 -11pm Sleep

20

It need not be necessAry thAt you hAve to hAve sAme routine, you

CAn mAke chAnges As per your comfort

Some brainstorming session for you. Take a deep breath and start

solving it.

Wait a Second!

Building insight And TAking ChArge of Apprehensions And Worries

DAte ‘SituAtion/thought

bothering me’

‘Is it in

my

control?’

(Yes/No)

‘If Yes,

WhAt cAn

I do?’

‘If not, then

whAt is the

best I cAn

do?’

Example

March 22

The news AlwAys shows

reAsons to worry while I Am

in self quArAntine. I Am

scared even more.

Yes I cAn reduce

the AMount

of news I

reAd to two

times A dAy

If not possible

then I cAn leArn

to ACCept thAt I

AM tAKing ALl

precAutionAry

meAsures. If

something

HAppens I will

be Able to tAke

CAre of it.

21

It requires patience and commitment.

STAYING ALONE OR SELF ISOLATION

breaks our daily routine leading to a

lot of challenging thoughts and

difficulty in managing emotions.

In thAt cAse, there is A

SAfety list thAt cAn be

MAde for immediAte

intervention.

HAve A look

22

My Safety List!

“I teach myself, I cAn”

Talk to someone (friend/family member)

Study from online resources

Engage myself in reading more books

Write whatever is bothering me

Practice meditation

Practice Yoga

Dabbling in craft making

Remind myself with positive affirmation

Create vision boards that will help me to focus on personal as well as family goals

Draw or write about the situation

Others:

23

Remember: Breathing And cAlming down self is the first essentiAl step

before our mind leads us to take any decision.

Some brainstorming session for you. Take a deep breath and start

solving it.

Prepare the steps to take the Goat, Wolf, and Cabbage to the other side of river bank.

On the bank of one river, there is a goat, a wolf and a cabbage. A farmer is using a boat to take these three on the other side of the river. Now there are some rules a) Famer can carry only one item at a time. b) If goat remains alone with the cabbage, then the goat will eat it. c) If goat remains alone with the wolf then the wolf will kill the goat.

Some brainstorming session for you. Take a deep breath and start

solving it.

Solve this problem

There is a container of 50ltr water. The user have two jugs. Jug A can contain 5 ltr water and jug B can contain 3 ltr water. Now the user need to have 4 ltr water in the jug A. Write down the steps.(There are no scales in both jugs)

Some brainstorming session for you. Take a deep breath and start

solving it.

Find out the words…

Some brainstorming session for you. Take a deep breath and start

solving it.

Which number replaces the question marks?

Some brainstorming session for you. Take a deep breath and start

solving it.

Write these food chains in correct order. Then write down the name of the one producer, one predator and one prey in each food chain ?

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Let’s recap.

Fill in the blanks with proper information. (i) By volume about _______ of air is nitrogen and about

_________ is oxygen.

(ii) Incomplete burning of fuels produces ________

which is a _______ gas.

(iii) Carbon monoxide _________ the oxygen carrying

capacity of the blood.

(iv) Petroleum refineries are a major source of gaseous

pollutants like ______ and ______.

(v) _______ used in refrigerators damages the ozone

layer of the atmosphere.

(vi) Ozone layer protects us from the harmful ________

rays of the sun.

(vii) _______ of the world’s population is without safe

drinking water.

(viii) We can save water by remembering the 3R’s ____,

____ and ________.

(ix) Acid rain is formed by the oxidation followed by

dissolution of ________ and gases in rain water.

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Let’s recap.

Give one word of the following.

1. The invisible energy which causes in use the

sensation of vision.

2. The ray of light which travels towards a mirror.

3. A line which is drawn at right angles to the mirror

surface at the point of incidence.

4. Name one type of mirror which always form virtual

image.

5. What type of image is formed on the cinema screen ?

6. Which cells on the retina respond to the intensity of

light.

7. The part of the eye which preserves its shape and

protects it from external injuries.

8. The phenomenon due to which we can judge depth.

9. The most sensitive part of the retina.

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Match the following

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Solve this Scrambled words

1. CSPYHIS 2. BRATECIA 3. RCABNO 4. CYOGLTNHEO 5. LCEL 6. ITVGRYA 7. ISLNAAM 8. RJPIUTE 9. SHCMRTIEY 10. EHWLA 11. CTEITLRYEIC 12. AETRH 13. BGYOOLI 14. PCESA 15. SPALTN 16. CTA 17. LTHGI 18. TICSEN 19. RGEYEN 20. RETHAWE

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Write down the name of the scientist who invented these computer languages. i) BASIC - ________________________

ii) HTML - ________________________

iii) JAVA - _________________________

iv) C - _________________________

v) C++ - _________________________

vi) PYTHON - _________________________

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If one angle of a triangle is equal to the sum of other two angles then the triangle is .

a Isosceles triangle b Obtuse triangle

c Equilateral triangle d Isosceles right Triangle.

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