Mental health is just as important as physical health, especially for students in Class 6 to 10. These are formative years when academic pressure, peer relationships, and personal expectations can sometimes feel overwhelming. At Dhingra Classes Nashik, we believe that academic success and emotional well-being go hand in hand. This guide offers practical, research-backed tips to help students take care of their mental health and build resilience.
📘 Why Mental Health Matters for Students
The National Education Policy (NEP) 2020 emphasises that academic learning cannot be separated from emotional health. It recognises that students’ overall development, including their mental health, is a prerequisite for optimal learning .
In a survey cited by NCERT, 81% of students reported anxiety related to studies and examinations . Additionally, an estimated 10–13% of children and adolescents experience mental health concerns . These statistics highlight that mental health is not an isolated issue—it is a core part of student life that deserves attention and care.
🧠 Common Challenges Students Face
| Challenge | How It Shows Up |
|---|---|
| Academic Pressure | Anxiety before exams, fear of failure, perfectionism |
| Peer Pressure | Need to fit in, comparison with others, social anxiety |
| Family Expectations | Pressure to perform, career choices dictated by others |
| Digital Overload | Excessive screen time, social media comparison, sleep disruption |
| Isolation | Withdrawal from friends and family, lack of safe spaces to talk |
The root of much student stress lies in disconnection—from oneself, others, and nature. When parents push children without understanding their capabilities, and when education prioritises marks over wisdom, students lose resilience .
🛠️ Practical Tips for Students
1. Take Care of Your Body
Physical health directly affects mental health.
Sleep well: Students need 8–10 hours of sleep nightly for optimal brain function . Sleep impacts memory, concentration, and emotional regulation.
Stay active: Just 30 minutes of physical activity daily—whether sports, yoga, or walking—releases endorphins that reduce depression and anxiety .
Eat mindfully: A balanced diet helps regulate mood. Avoid skipping meals and listen to your body’s needs .
Limit screen time: Especially before bed, as it disrupts sleep cycles .
2. Practice Mindfulness and Deep Breathing
Mindfulness helps you stay present and reduces mental clutter. Harvard research (2011) proved that meditation strengthens brain regions linked to calmness and clarity .
Simple techniques:
Box breathing: Inhale, hold, exhale, hold—each for four counts. This activates the parasympathetic nervous system and reduces anxiety instantly .
Start each day with reflection: Set a positive intention like “I will stay calm today” .
Mindful moments: During routine activities—eating, walking, entering a class—focus on the present moment .
3. Manage Exam Stress
Exam stress is a leading concern for students. Here’s how to handle it:
Break study into shorter sessions: The Pomodoro technique (25–45 minutes of study with short breaks) maintains focus .
Use breathing exercises before exams: Just 2 minutes of controlled breathing can lower heart rate and clear mental fog .
Replace negative self-talk with positive affirmations: Practise self-compassion and celebrate small wins .
4. Talk About Your Feelings
One of the biggest barriers to mental health is stigma. Help-seeking is often wrongly equated with weakness .
Talk to trusted friends, family, or teachers when you are struggling .
Use “I feel you” and “We’ll find a solution together” language—it shows presence and compassion .
Write in a journal. Before bed, note one thing that made you happy, one that didn’t, and one you’re grateful for .
5. Recognise Warning Signs
It is important to notice when something is wrong—in yourself or in a friend.
If you or someone you know is in crisis, do not leave them alone. Reach out to a parent, teacher, school counsellor, or a mental health helpline immediately.
🏫 How Schools Can Help
The UMMEED Guidelines (Understand, Motivate, Manage, Empathize, Empower, Develop) provide a whole-school framework for suicide prevention and student well-being . Schools are encouraged to:
Create safe, inclusive environments where help-seeking is normalised .
Build awareness of warning signs and provide timely intervention .
Integrate mindfulness, meditation, and value-based learning as core parts of education .
🌟 How Dhingra Classes Supports Student Well-Being
At Dhingra Classes Nashik, we go beyond academics to nurture holistic development. Our approach includes:
Concept-based learning that reduces stress by building genuine understanding.
Supportive, approachable faculty who listen without judgment.
5-day free trial to help students and parents find the right fit without pressure.
Open communication with parents to ensure students feel supported at home too.
📞 Contact Dhingra Classes Nashik
Phone: 98230 62106
Email: dhingraclassesnsk@gmail.com
Website: www.dhingraclassesnashik.com
Address: Plot No 3, XQ3G+H3M Deacon Homes, 301C, opp. Metro Zone, near Guru Govind Sing, Samarth Nagar, Dnyaneshwar Nagar, Pathardi Phata, Nashik, Maharashtra 422009
🏁 Conclusion
Taking care of mental health is not a luxury—it is a necessity for students in Class 6 to 10. By building healthy routines, practicing mindfulness, talking openly, and seeking help when needed, students can navigate academic and personal challenges with strength and resilience. Remember: you are not alone, and seeking help is a sign of courage, not weakness.
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