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
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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.
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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.
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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.
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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:
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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
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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.
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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
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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:
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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.
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.
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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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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