Dear Students,

This is a very challenging phase of your preparation. There are a lot of views, debates and heated discussions. Media coverage is also very overwhelming. On top of that, personal experiences might trigger additional stress.

For those currently in ORN:

1. If you are participating in the protest, be safe and try to dedicate at least a few hours to study, if not all. Show solidarity but don't lose the entire momentum.

2. During the daytime, try to remain hydrated if you are on the streets for long hours.

3. Also, stressful time often leads to unhealthy eating. Try to maintain a good diet.

4. If you are not participating in the protest, don't lock yourself up in the room. Get some physical activity (walk in a park or indoor exercise). Practice deep breathing to manage stress.

5. Stay connected with family/friends and keep them updated.

Take care 🪴

📌 For all of you who are writing MAINS this time and are struggling to study,

Let us have a Telegram Livestream tomorrow at 9PM.

P.S This call will be strictly for the ones who are writing MAINS. For others, we will have a separate call sometime soon.

https://www.tg-me.com/rebtwithsonali?livestream=e69bba0f5ba4c2dfd9

Discussion exclusively for aspirants writing MAINS this year.

-How to stay focussed on your prep
-How to deal with the stress caused by ongoing incidences
-And all your other doubts regarding your MAINS prep will be discussed on this call

Network is restored. Pls re-join

Dear All,

I understand this is a highly emotional time. Many of you might be thinking, 🗯🗯"What if it was me in that unfortunate incident?" or "What about my future safety?" or "What about my friends?" These thoughts must be weighing heavily on your minds. 🤦‍♀🤦

Simultaneously, you also want to focus on your studies as your MAINS are approaching. You've worked incredibly hard to get to this point. 💬💬

As you wrestle with these two mindsets, being cognitive and logical might seem challenging. Here are some simple ways to navigate through this difficult time.

Ask yourself: What is the best way you can keep your preparation intact? What is the best way you can contribute to this situation?, to bring change?

1. By staying safe to be able to take the next stage examination.
2. By studying diligently and giving your best effort to succeed.
3. By helping fellow aspirants gather resources (study materials, a place to study, managing food), etc.

Your answers to these questions can serve as your motivation. Here are some strategies to help you stay focused and resilient during your preparation for competitive exams:

1. Visualisation: Visualize you being able to study, you being fully prepared for the MAINS. Calm and composed. 📕📗📘📋📝🖌

2. Breathe: Give yourself constant deep breathing reminders. Simple 4 count breathe in (by nose) and 4 counts breathe out (by mouth). This will surely help to stay grounded and navigate your thoughts and energy. 🌬🌬🌬

3. Seek Support: Connect with friends, family, or mentors who can offer encouragement and guidance. 👭👬

4. Limit Media Exposure: While staying informed is important, excessive exposure to news and social media can increase anxiety - Set specific times to check updates and focus on your studies the rest of the time.⏰📰🗞⏰

6. Focus on Your Goals/Values: Remind yourself why you started this journey and the goals you aim to achieve. 🎯🎯🎯🎯🎯

Remember, resilience is about how you recharge. Taking small, consistent steps towards your goals, while taking care of your mental and physical health, will help you navigate these challenging times and succeed in your exams.

Stay focused, stay positive, and believe in your abilities.

Best regards,
Sonali

If you further face difficulty focussing, struggle coping with your emotions;

Please book a counselling session slot on the LevelUp website. During your individual session, we can go in depth of your difficulties and customise strategies to your needs.

You can book a counselling session at https://www.levelupias.com/upsc-cse-psychological-counselling/

Or
Write the email at - [email protected]

Don't fight with your thoughts.

Let's not try to make sense of everything right away!

#stepbystep #daybyday

Hello there,

Thanks for registering for Sleep Hygiene Workshop by Sonali ma’am, UPSC Mindset coach at LevelUp IAS

🔴Please note, in solidarity with student’s protests in ORN, we have paused offline activities at our offline center.

Tomorrow’s Offline session on 2nd August has been rescheduled for 4th Aug 2024 (10 am) as Online Zoom session. You will receive the link to join on your email/WhatsApp.

4th August | Online | 10 am

- Practical strategies to fix your sleep cycle and improve sleep quality.
- Learn tips to unwind and relax.
- Build a sleep routine that powers your UPSC prep.

See you in the session!

If you still haven't registered, here is the link: https://bit.ly/LevelUp_Mindset

The HINDU - Mental Health Matters (1/3)

Dear All,

Since the series of unfortunate events in Old Rajendra Nagar/Coaching Centres/UPSC exam, many issues have been raised and discussed. One of the pressing issues is the mental health of aspirants.

Today, an article in The Hindu highlights the mental health struggles of UPSC aspirants, revealing alarming statistics about the mental health concerns, the need for therapy, and the actual number of aspirants availing of therapy. The major reasons cited for not accessing therapy are accessibility and cost.

I extend my deep sorrow to all who are unable to access the services they need. Mental health is crucial for everyone, especially during the intense preparation for exams like the UPSC. The pressure, anxiety, and stress takes a significant toll on one's well-being, affecting both their personal and academic life.

The HINDU - Mental health matters (2/3)

To address this critical issue, we have been providing free of cost support through individual counseling sessions, wellbeing workshops and dedicated telegram channel. However, many aspirants might not be aware of these resources or how to access them. This is where I need your help.

I urge all of you to share this channel and information about my counseling services with other aspirants you know. By spreading the word, you can help your fellow aspirants who are struggling with mental health issues but are unable to seek therapy due to various barriers. Your small effort can make a huge difference in someone’s life by helping them deal with stressors and enhancing their overall well-being.

Dear All,

The HINDU - Mental Health Matters (3/3)

Here are a few ways you can help:

1. Share this telegram Channel: Spread the word about our Telegram group. Share the link in other groups, forums, and with individual aspirants who might benefit from these services. https://www.tg-me.com/rebtwithsonali

2. Encourage Engagement: Encourage your friends and peers to join the group, workshops, and seek counselling help if needed. Inform others about the counseling services we offer.

3. Provide Feedback: Let us know how we can improve our mental health services and reach more aspirants. Your feedback is invaluable in making our group/initiative more effective.

Together, we can create a strong support network that ensures no aspirant has to face their mental health struggles alone. Thank you for your cooperation and commitment to helping others.

Best regards,
Sonali

Let us not self-sabotage our UPSC preparation.

Noticing these patterns within you would be a first step towards self care.

1. Are you comparing your preparation to other aspirants?

2. Are you thinking too much about results and other things that you can't control?

3. Do you tend to spend too many hours just thinking? And end up in loops of thoughts without reaching a solid, rational conclusion?

4. Does it happen that you keep getting memories of your high achievement days and feel sad about it?

5. Do you prefer being alone and find it difficult to open up about tough emotions to your family/friends?

6. Are you pressurizing yourself to finish too much syllabus in too little time?

#selfhelp

Grab your sneakers and have a good run!

As we try to make sense of our surroundings and our attempts, as we try to bring consistency in studying; don't forget the role of exercise.

These days are extra tough as your external anchor of regular lectures might not be available to you. In this case, other aspects like maintaining diet, sleep and exercise will need more push from your side.

Once you achieve it, you will feel healthier and ready to bounce back to your preparation.

#run

See you all at the Sleep Hygiene workshop, starts at 10AM today.

Too much phone use and doom scrolling affecting your UPSC prep? 📱

✅Attend FREE 'Digital Diet' workshop! (Register here: https://bit.ly/LevelUp_Mindset)

Online mode: 11th August at 10 AM | Zoom Link will be emailed to you

- Practical strategies to reduce your screen time ⏰
- Learn tips to manage your news consumption and updates 📰
- Build healthy practices of relaxation 🧘