Five minutes of reading a day is as valuable to mental well-being as walking 10,000 steps and eating five portions of fruit and vegetables is to our physical health, according to research commissioned by the Queen’s Reading Room, a literary project led by the U.K.’s Queen Camilla, to promote the power and benefits of reading.

The study found that just five minutes of reading a work of fiction immediately reduced stress in participants by nearly 20%. “A short period of reading can actually help us better manage our stress, significantly increasing our concentration and improving our ability to focus on the next task. Those five minutes really can make the rest of our day better,” says Vicki Perrin, chief executive of the Queen’s Reading Room. “We found that high frequency readers are significantly less likely to experience feelings of loneliness — important not just for the health of society, but because leading research tells us that loneliness can increase the likelihood of different dementias.”

Queen Camilla, an avid reader, highlighted the research: “Just as we always suspected, books are good for us — and now science is proving us right!”

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Dive deep into an aquatic world where every tap brings you closer to being the apex sea creature. You will begin as a small blob. Keep consuming smaller beings to evolve and find out which of the more than 50 unique species you might grow into and thrive in this underwater world. Farm energy for creature upgrades; all the creatures you unlock are added to the Creature Library to help you track your evolution. The visuals are relaxing and calming, like viewing a real aquarium. Play at your own leisure, whether you want to grow quickly or just enjoy the environment. The game also features seasonal events, special occasions, and exclusive creatures to find and enjoy. Idle Aquaria has been designed for relaxation and as a break from daily stress.

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White noise has long been favoured for its ability to drown out distractions and lull us into a peaceful sleep. However, there’s a new entrant in the world of sleep sounds — green noise — the soothing rustle of leaves, the gentle flow of a forest stream, or the harmonious chirping of birds. White noise can be a whirring fan, radio or television static, humming air conditioner, etc.

Green noise encompasses all audible frequencies like white noise. However, unlike white noise, green noise emphasises lower frequencies, creating a sound that is softer and more soothing than the harsher, static-like sound of white noise. It is non-intrusive and reminiscent of peaceful natural settings.

Green noise can be beneficial for sleep because of its calming properties and ability to mask background noises that might disturb sleep. It can also be used to enhance focus and concentration, especially in noisy environments. It also finds application in relaxation and stress reduction techniques, and in managing tinnitus, a condition characterised by ringing in the ears.

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The transition from childhood to maturity occurs during the adolescent years, a time of tremendous growth and change. Although this stage offers much potential for personal growth and self-discovery, for many teenagers it can also be a period of intense psychological stress. Let’s examine the causes and consequences of psychological stress in teenagers and talk about coping mechanisms they can adopt during this trying time.

Causes of Psychological Stress in Teenagers

Academic Pressure: As students move through high school, there may be an excessive amount of pressure and expectations placed on them. An increase in stress levels can result from pursuing scholarships, college admissions, and excellent grades. It can be emotionally draining to worry that one won’t achieve the academic goals that one has set or that one’s parents and professors have set.

Body Image and Self-Esteem: Teenagers frequently struggle with concerns about body image and self-esteem, which are impacted by social ideals of desirability and beauty. Negative self-perception can lead to tension, worry, and, in certain situations, the development of eating disorders.

Family Dynamics: Stress in teenagers can also be influenced by shifts in family dynamics. Teenagers may argue with their parents who are undergoing a divorce or separation, which can make them feel uneasy and unprotected. High parental expectations may also increase pressure on them to perform well in school or extracurricular activities.

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Do exams, whether unit tests or finals, stress you out?
Not enough likes on social media, does it stress you out?
Does your parent’s behaviour stress you out?
Do your relationships stress you out?

If your answer to any of the above is yes, then this article is for you.

In today’s fast-paced world, teenagers face an increasing amount of stress from various sources. Academic pressures, social expectations and personal challenges can take a toll on their mental well-being. While stress is a normal part of life, it’s crucial for teenagers to develop healthy coping mechanisms.

Here, we will explore five mindful de-stressors — positive ways for teenagers to unwind and restore balance in their lives. By embracing these techniques, teens can cultivate a greater sense of calm, boost their overall well-being, and navigate the challenges they encounter with resilience.

1. Engaging in Physical Activities

Physical exercise is not only essential for maintaining good physical health, but it also plays a significant role in reducing stress and improving mental well-being. Choose any physical activity that you like and enjoy, such as cycling, swimming, dancing, or practising yoga. Hiking and going on long walks, either alone or with friends, can also be considered. If you don’t like such activities, you can think of dancing or gymnastics. Choose any activity that you can continue to do over a long period. If you like the activity, there are chances that you will continue to do it. These activities can release endorphins, the body’s natural mood elevators, and provide a sense of accomplishment and relaxation.

2. Exploring Creative Outlets

Creativity is a fantastic outlet for stress relief and self-expression. Explore creative activities that resonate with your interests, such as painting, drawing, writing, playing a musical instrument, or engaging in crafts. Check for classes near your residence for these activities, or explore YouTube videos under the title DIY.

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Following the popular ‘April Fool’s Day’ which is recognized on April 1st, comes another event internationally known as ‘World Laughter Day’ which falls on May 1st. This annual laughter event which is celebrated by over 105 countries globally, initially originated in India. It was first celebrated in the year 2008, as part of an initiative taken by Dr Madan Kataria to create awareness about the healing powers of laughter.

The birth of Mumbai’s laughter clubs

Have you ever come across a group of people gathered together in a garden or on a beach, simply standing around and laughing? Well, that’s what laughter clubs are all about. Laughing!

Laughter clubs were the brainchild of none other than Dr Madan Kataria, founder of the Laughter Yoga movement in India and president of over 45 laughter clubs across Mumbai. Dr Kataria set out to prove that ‘Laughter Is Indeed ‘The Best Medicine’. And on 13 March 1995, Dr Kataria along with a group of participants formed the first laughter club in Mumbai. They would meet every morning, stand in a circle, practise breathing and laugh!

Dr Kataria has even gone on to create a ‘menu’ of different laughs, such as:

• Silent laugh
• Jumping laugh
• Cocktail laugh
• Arm swinging laugh

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While I was a teenager, adults around me would always belittle the stress I faced saying, “Wait till you grow up and then you will know what real stress is.” Well, I am sort of grown up now and even now when I think back to my teenage years, I shudder to think about the extent of stress I handled and how little equipped I was to cope with that stress. In hindsight, I think it is the lack of emotional maturity and raging teenage hormones which made handling stress so difficult. In fact, the foundation of ones future self gets laid with the decisions one makes during this phase. The teenage years are fraught with uncertainty as the future seems hazy with life course dependent upon events outside of one’s control — college admissions, job placements, etc. all of it further gets aggravated as through all of that one has to manage parental expectations and conflicts as well. As a counselor, I have seen students frozen in front of examination papers, completely indecisive about their careers and at loggerheads with their parents about major decisions. So it is vital as a teenager that you learn to handle this maze of stress that life will continue to throw at you.

Resilience

The key to managing stress is resilience or the ability to take punches from life, dust off one’s knees and get right back into the arena. To be resilient, it is important to believe in oneself and in one’s ability to re-launch oneself repeatedly. So even though self-doubt in small doses is great to keep you on your toes, self-belief in large doses is vital to reaffirm your faith in yourself (and the higher power you believe in) to handle the stressful challenges life sends your way.

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