3: Bad Day ≠ Bad Prep

One off day doesn’t mean your whole plan is a failure.
Take a pause, rest a bit, and come back stronger the next day.
This journey is a marathon, not a sprint. 🛤️

4: Journal It Out

Write down what’s bothering you. Just 5 minutes with a pen and paper.
Emptying the mind helps declutter your thoughts and brings emotional relief.
Let your notebook be your silent therapist. ✍️

5: You Are Not Alone

UPSC prep can feel lonely, but remember — thousands are going through the same.
Talk to a friend or reach out to a mentor.
Sharing reduces the emotional load and helps you move forward. 🤗

Stressed about UPSC prep? You’re not alone, but you can take control.

🧠 Stress Management Workshop with Miti Sheth Ma’am (Counselling Psychologist)
📅 10th Aug | 2 PM
Offline at LevelUp IAS Karol Bagh Center
✅ Free Registration: https://forms.gle/Q76Vz8b4iGhg2prD6

🎯 Learn to:
* Break the cycle of overthinking
* Build emotional discipline
* Handle burnout & performance anxiety
* Regain focus & joy in prep

Hello everyone,

Quick mental health strategies for extreme distress, also some helplines are mentioned in this document.

Kindly refer to this whenever needed.

Thank you,
Sonali.

🌻 Mental Health Safety Kit 💫

You know about first aid kit right? We have brought a first aid kit for your mental health. It might be your need of an hour or someone around you might be in need of this.

If you are overwhelmed right now and feeling very lost, please fill it and keep it with you. Access it whenever you feel the need.

Please share with your near and dear ones (UPSC and non UPSC) if you observe any symptoms of them being in a mental health crisis.

#mentalwellness #youarenotalone #lifeisbeautiful #breathawaythatanxiety #aspirantlife #yourlifematters

Dear all,
Please note that one-on-one counselling sessions will be on hold for the next 3 months as I am going on maternity leave.

We will notify you as soon as they resume. Meanwhile, workshops and other group activities will continue as planned.

In case of extreme distress, kindly reach out to a helpline or nearby mental health services for immediate support. I will be sharing some quick resources on our Telegram channel as well, you may refer to them while in distress.

Meanwhile, you can also write to me at [email protected] I will respond whenever it is possible for me. There is a possibility of a delay in replying.

Thank you for your cooperation.

Regards,
Sonali.

Missed the offline workshop at LevelUp IAS?
We’ve got you covered!

If UPSC prep stress is weighing you down, you’re not alone. But you can take control.

🧠 Stress Management Workshop
With Miti Sheth Ma’am (Counselling Psychologist)
📅 23rd August | 2 PM
📍 Online on Zoom
✅ Free Registration: https://forms.gle/Q76Vz8b4iGhg2prD6

🎯 You’ll learn to:

Break the cycle of overthinking
Build emotional discipline
Handle burnout & performance anxiety
Regain focus & joy in preparation

Take a step toward a calmer, sharper you
Register now.

Overthinking is one of the most common concerns we all face in our lives. It can hamper our preparation and can also get frustrating to deal with.

Here are a few tips from today, on "Stop Overthinking, Start Performing"

1 — 🎧 Pause the Loop

Your brain is playing the same “What if I fail?” track on repeat.
🎯 Ask: What emotion is driving this — fear, guilt, pressure?
💡 Spotting it is like finding a leak before fixing the pipe — you stop the source, not just the sound.

Pin pointing the exact cause is the first step towards stopping this loop.

#overthinking

2 - 🔄 Switch the Tab

Stuck in mental reruns about your mistakes?

🛠 Cook, stretch, or tidy your desk.
This distraction works just like switching tabs when your laptop freezes — you return with a refreshed mind.

#overthinking

3 — 🌬 Reset Your Mind

Exam anxiety rising?

🫁 Hand on chest, hand on belly — inhale 4s, hold 4s, exhale 6s.

It’s like pressing “reset” on a frozen screen. Two minutes = calmer, clearer you.

This is also helpful to calm your mind from intense emotions.

#overthinking

4 - 🐜 Hunt the ANTs

ANTs = Automatic Negative Thoughts (“I can’t clear this”).

📓 Write them, question them, replace them. Your thoughts impact your emotions and actions.


Termites destroy wood; ANTs destroy confidence — act fast.

#overthinking

5 — 🚀 Jump In

Overthinking your plan is like standing at the pool’s edge debating water temperature.

💡 Only action will tell. Start with one small step — momentum will do the rest.

#overthinking

https://indianexpress.com/web-stories/wellness/how-journaling-rewires-your-brain-for-positivity/10196231/

Found this article to be useful. Do you journal? Do you use structured formats for your journaling? Or you follow a natural flow of thoughts and write everything that comes to your mind....

#journaling

📢 Digital Detox Workshop for UPSC Aspirants | 6th Sept, 2 pm

Too much screen time = less focus, more stress.
✅ Limited seats. Fill the form now to confirm your spot: https://forms.gle/Q76Vz8b4iGhg2prD6

This offline workshop will give you practical strategies to manage screen time, reduce distractions, and stay consistent in your UPSC prep.

⚠️ Note: This is an offline-only session (No Zoom link will be provided).

1 Simple Way To Boost Focus When You’re Stressed, By A Psychologist https://share.google/wTNdEd5PtPYhg1swu

Please note that the workshop of 6th September is postponed to 13th September.

📢 Digital Detox Workshop for UPSC Aspirants | 13th Sept, 2 pm

Too much screen time = less focus, more stress.
✅ Limited seats. Fill the form now to confirm your spot: https://forms.gle/Q76Vz8b4iGhg2prD6

This offline workshop will give you practical strategies to manage screen time, reduce distractions, and stay consistent in your UPSC prep.

⚠️ Note: This is an offline-only session (No Zoom link will be provided).