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My sister is a student who is overwhelmed by assignments, exams, and extracurricular activities. She feels the pressure to excel in everything. How can I help her manage academic stress and maintain a healthy life balance?

Answered by Sunita Mahat, counseling psychologist

Academic stress is a growing concern, especially among students in their pre-teen and teenage years, when the demands of school, social expectations, and personal goals often collide. Without proper support, this stress can negatively affect productivity, self-esteem, and mental well-being.

Academic stress has become increasingly common as students must balance assignments, exams, and extracurricular activities. The pressure to excel in all areas can sometimes feel overwhelming, and it impacts productivity, self-esteem, and overall mental well-being. However, it’s crucial to understand that every student reacts to stress differently. While some may thrive under pressure, others might struggle with the weight of unrealistic expectations.

Understanding your sister’s unique challenges is the first step toward offering meaningful support. If her stress appears persistent or overwhelming, seeking guidance from a school counselor or teacher could provide valuable additional support. Here’s how you can help her manage academic stress while ensuring a healthy balance in her life.

Understand her natural rhythms

To effectively support her, start by recognizing when she is most productive. Everyone has natural energy peaks—some work best in the morning, while others perform better in the evening. Ask her these simple questions to better understand her needs:

When do you feel the most and least energetic?

When do you concentrate best, and when is it hardest to focus?

What changes could help you manage your time more effectively?

By understanding her natural rhythms, she can schedule demanding tasks when her energy levels are highest, making study sessions more efficient and less taxing.

Prioritize sleep and wellbeing

Academic stress can sometimes interfere with sleep, which in turn impacts memory, focus, and emotional regulation. If she’s struggling with sleeplessness, it may be due to the anxiety created by her schoolwork. Encourage her to stick to a regular sleep schedule and avoid screens an hour before bedtime. You can even ask her to try relaxation techniques, such as deep breathing or journaling. Quality sleep is not a luxury, but an essential ingredient for both academic success and emotional resilience, so make it a priority in her routine.

Teach her to manage time effectively

A lack of structure can often lead to feelings of being overwhelmed. Help her break assignments down into smaller, manageable steps. A planner or a to-do list can be incredibly helpful for her to visualize tasks, making them feel more achievable. The Pomodoro Technique—studying in focused intervals (like 25 minutes of work followed by a 5-minute break)—can also help reduce burnout and boost productivity.

If possible, help her organize her schoolwork, extracurricular activities, and downtime into a balanced schedule. Ensure that she isn’t overburdened with too many activities, and remind her that rest is just as important as academic success.

Encourage a balanced approach to success

Many students strive for perfection in every aspect of their lives, but true success lies in knowing when to prioritize and when to let go. Encourage her to set realistic, attainable goals. She must also reflect on her extracurricular activities—do they bring her joy or merely add pressure. It’s also important to understand that saying ‘no’ to non-essential tasks isn’t failure but self-awareness at its finest. Striking a balance between academics and personal life is a crucial skill that will serve her well throughout life.

Promote self-care and stress relief strategies

A healthy mind and body are the foundation of academic success. Encourage habits that nourish both: Take short breaks between study sessions to refresh her mind. Eat nutritious meals to maintain her energy levels. Engage in physical activity, even a brief walk, to relieve stress. Practice mindfulness or deep breathing exercises to manage anxiety. Self-care isn’t just a diversion; it’s a crucial part of her ability to thrive in both academics and life.

Be a safe space for her

Sometimes, what she needs most is someone who listens without offering immediate solutions. Rather than jumping into problem-solving mode, create a space where she feels truly heard and validated. Phrases like “I see how hard you’re working, and I’m really proud of you”, “It’s okay to take breaks. You don’t have to do everything at once” can be helpful. These words of encouragement can make a world of difference in helping her feel understood and supported.

Help her set healthy boundaries

If she feels overwhelmed by commitments, guide her in recognizing when it’s okay to say “no” or delegate tasks. Remember, no one can do everything at once, and learning to set boundaries is key to achieving both success and well-being. Encourage her to reflect on these questions: Is this task truly necessary for my growth? Am I taking this on because I want to, or because I feel pressured? Setting boundaries is a valuable skill that will help her balance school and life, and it will serve her well in the future.

Offer emotional support

Sometimes, all a student needs is someone to listen. Let her know you are there for her—without judgment. Validate her feelings and remind her that her worth is not defined by academic success. Your unwavering support will offer her the security she needs during stressful times.

Also, a peaceful, supportive home environment can significantly alleviate stress. Encourage open communication, create family routines, and provide her with a quiet, distraction-free space for studying. Minimizing distractions at home can make it easier for her to focus on her academic tasks.

Speak to her teacher(s)

You can play a pivotal role by talking to her teacher. They may be unaware of the internal struggles she is facing, and sharing her challenges could help them tailor their approach. Open a dialogue with the teacher, and ask if there is any way they can adjust their teaching style or offer additional support to help your sister learn more effectively. Simple conversations like these can help build a bridge of understanding between you, your sister, and her teachers.

Seek professional help when needed

If you notice her showing signs of stress, such as irritability, withdrawal, or a decline in mood, address it promptly. Encourage her to take breaks, seek help, or talk to a counselor if needed. Be proactive in ensuring her mental well-being is prioritized alongside her academic success. If her stress continues to be overwhelming despite these efforts, consider reaching out to a school counselor, therapist, or mentor. Professionals can offer personalized coping strategies and provide further guidance specific to her challenges.

While academic achievement is important, it should never come at the expense of mental or emotional health. Success is not about being perfect in everything—it’s about finding balance and recognizing that your sister’s well-being comes first.With small adjustments and a focus on maintaining a healthy life balance, she can continue to pursue her goals without compromising her happiness. Your presence, understanding, and encouragement—as both a sibling and a support system—are making a more profound impact than you may realize. 

The government has removed quantitative restrictions on the import of betel nuts, peas and pepper, raising specific concerns regarding smuggling of these imports. 

The Ministry of Industry, Commerce and Supplies announced lifting of import restrictions imposed on peas, betel nuts, and white and black pepper for industrial purposes for the fiscal year 2024-25 through a notice published in the Nepal Gazette last Thursday.

Businesspeople say that since there are not many industries in Nepal that use betel nuts as raw materials, most of the betel nuts imported into the country are smuggled to India where traders get a high price due to India’s high customs duty.

The government had initially banned imports on 24 March 2020 under Section 3 (1) of the Export Import (Control) Act, 2013, following increased smuggling of betel nuts, peas, pepper and dates. Later, the government lifted the ban by setting quantitative restrictions in the fiscal year 2020-21, allowing businesses to import 80,000 tons of peas, 25,000 tons of betel nuts, 5,000 tons of dates and 15,000 tons of whole pepper annually.

Officials say the new permission for imports is specifically granted for manufacturing industries to import these items as raw materials. The Department of Commerce, Supply and Consumer Protection must recommend the quantity of peas, betel nuts and pepper needed after verifying the requirements for industrial purposes.
However, the government has not specified import quantity limits, meaning industries can now import betel nuts, peas and pepper in any amount they choose. Previously, imports were only allowed within specifically defined quantity limits.

Middlemen, who stood to make substantial profits through smuggling, had been lobbying the government to remove the quantitative restrictions on the import of these items. Traders have been following a pattern of importing betel nuts, peas and pepper from other countries and smuggling them to India.

Indian authorities have seized more than 6,000 tons of betel nuts as of December in the fiscal year 2023-24. India levies a customs duty of $8,140 per ton, nearly five times higher than Nepal, which makes betel nuts much cheaper in Nepal.
Nepal imported 3,160.95 tons of betel nuts worth Rs 417.77m over the first six months of the current fiscal year. In the fiscal year 2023-24, Nepal imported 5,643.5 tons of betel nuts worth Rs 1.05bn. Betel nuts are primarily imported from countries, including Indonesia, Malaysia and Canada.

The public debt obligation has crossed 45 percent of the gross domestic product of the country.

As per the report published by the Public Debt Management Office, the government loan stood at Rs 2.611 trillion till February 12 of the current fiscal year 2024/25.

"The public debt was Rs 2.434 trillion in the beginning of the current fiscal year and it was added by Rs 176 billion till February 12. The total public debt till February 12 stood at 45.77 per cent of the country's GDP," according to the report.

Of the total public debt, 50.87 percent is external loan and 49.13 per cent internal loan.  The internal loan reached Rs 1.282 trillion while the external loan was Rs 1.328 trillion.

The country faced an additional loan burden of Rs 36.59 billion till the period due to plummeting value of Nepali currency against the US dollar.

The government had set the target of mobilizing Rs 547 billion public debts for the current fiscal year. The Office said it has raised Rs 290.57 billion public loans so far. The total public debt raised so far is 53.12 per cent of the annual target.

The government has the target of raising Rs 330 billion in domestic loans and Rs 217 billion in external loans in the current fiscal year.

The Office said that Rs 229.15 billion towards internal and Rs 61.42 billion towards external public debt has been raised until February 12 of the current fiscal year 2024/25 starting July16, 2024. The loan raised so far towards domestic comprises 69 percent and towards external 28.31 percent of the annual target.

Similarly, the government has allocated Rs 402.85 billion for paying the principal and the interest of the public debt. The Office stated that Rs 178.75 billion has been paid as principal and interest in the last seven months. The debt servicing expenditure until February 12 is 3.31 percent of the GDP.

The price of gold has dropped by Rs 1, 000 per tola (11.66 grams) in the domestic market on Friday.

According to the Federation of Nepal Gold and Silver Dealers' Association, the precious yellow metal is being traded at Rs 170,000 per tola today. It was traded at Rs 171,000 per tola on Thursday.

Similarly, the silver is being traded at Rs 1, 990 per tola.

Following the untoward incidents that occurred after the suspicious death of a Nepali student, Prakriti Lamsal, at Kalinga Institute of Industrial Technology (KIIT) some days ago, 159 Nepali students at KIIT have returned home so far via Raxaul border.

Assistant Chief District Officer of Parsa, Suman Kumar Karki, said that 159 Nepali students arrived home from the Raxaul border point on Thursday evening.

Meanwhile, the youth in Birgunj organized a candlelight rally on Thursday evening calling to ensure justice to Prakriti Lamsal and one Rinku Sada, who was murdered after her rape in Siraha district.

A person died and another sustained critical injuries after three motorcycles collided at Nalinchowk of Suryabinayak Municipality-9 in Bhaktapur district last night.

According to the Traffic Police in Bhaktapur, 21-year-old Timba Dorje Tamang of Sunapati Rural Municipality-4, Ramechhap district died while receiving treatment at Iwamura Hospital in Bhaktapur. 

Likewise, Sajan Tamang (24) of Suryabinayak Municipality-9 is receiving treatment in a critical condition at Madhyapur Hospital.

The Policy Research Institute (PRI) and Confederation of Nepalese Industries (CNI) have signed a Memorandum of Understanding (MoU) to work in partnership in policies and research-related areas.

Executive Chairman of PRI Prof Dr Lekhnath Sharma and CNI Director General Ghanashyam Ojha signed the MoU on Thursday to forge collaboration between the two institutions to work policies and industrial matters.

PRI is a government think-tank working to review public policies, programs and strategies through research and analysis and provide policy recommendations to the government.

CNI Director General Ojha said the MoU is aimed at establishing links between industrial fraternity and academia, ensure collaboration on policies and industrial matters, carry out joint research and produce data, and work for capacity building.

The MoU between PRI and CNI is expected to contribute to create a synergy effect in the country's economy through enhanced coordination on drafting of policies.

The tragic loss of Prakriti Lamsal, a 20-year-old BTech (third year) Computer Science student at the Kalinga Institute of Industrial Technology (KITT) in Bhubaneswar, has once again brought to the fore the issue of safety and security of Nepali students studying abroad, India in particular.

Details of what exactly happened on the KITT premises in the evening of February 13 remain quite sketchy, despite widespread media coverage in both India and Nepal as most of the students had gone to attend the institute’s foundation day.  Media reports, quoting friends and batchmates, suggest that the young girl from Butwal was in a toxic relationship with another BTech Mechanical (third year) student identified as Advik Shrivastava (21) from Lucknow, Uttar Pradesh. Tapes of a conversation between the two have surfaced, giving an indication of the extent of abuse that the young girl may have been facing for quite some time, something which some of her friends have also alluded to.

As the case unfolds, there are ample reasons to believe that this tragic loss of life may have gone unnoticed had some of her courageous friends not dared to share it with media outlets despite considerable threats to their well-being via a messaging app.

These reports also suggest that the abusive and unhealthy relationship was no secret for the institute in question as the young, courageous and bright girl had lodged her complaint against the abuser at the International Relations Office. The office intervened to an extent, but there is every reason to believe that it could have done a lot more to protect an international student with hardly any support system in the host country from an abusive relationship.

On the contrary, its staff, including teachers, made a desperate attempt to cover up the entire incident by seeking to silence fellow students demanding justice through unsavory words against Nepal and the use of brute force. As part of that attempt, they forced hundreds of protesting Nepali students to leave the facility, threatening to unleash police against them if they did not oblige.

With no money to foot their travel expenses, hundreds of Nepali students are on their way home amid an appeal (and apologies) from the institute to return for the resumption of their studies even as smoke from their friend’s funeral pyre billows in a faraway Swargadwari (Pyuthan district) just days after her aggrieved father demanded justice and fair treatment for Nepali students in the pilgrimage town of Bhubaneshwar.

Amid a never-ending news cycle, this story may get lost with the government of Nepal already feeling, perhaps, that it has done enough in this case and the institute also thinking that token steps like a scholarship honoring the student and action against some of its loudmouths will restore its reputation.

If our government thinks that a phone conversation or two and a dispatch of officials from the embassy in New Delhi are enough in a case like this, it is mistaken. The traumatized students may hesitate to return to the institution out of safety concerns. Who will be responsible for the impact of this incident on their studies and their future?

Who, if not the government of our country, will make sure that the young girl and her family get justice?

The government should move ahead with extreme sensitivity, keeping in mind that any leniency on its part may expose Nepalis studying abroad to greater risks in the coming days.