Exams, drama, and nonstop “what ifs”—Aditi and Rehan can’t catch a break. But with Meera and Rhea’s help, they might just learn how. Ready to stop overthinking? Find out how this edition of Canteen Talk!

It’s the weekend, and the gang is hanging out at their favorite café. Aditi and Rehan are buried in their phones, scrolling mindlessly, but it’s not really helping.

Aditi: “Ugh, I don’t know how I’m gonna handle these entrance exams next year. What if I mess up? What if I don’t get into the college I want? This could totally ruin everything.”

Rehan: “Aditi, don’t overthink. You’ve been studying so hard; I’m sure you’ll do great.”

Aditi: “Maybe, but what if it’s not enough? Anyway, enough about me—what’s going on with you? You’ve been looking so distracted.”

Rehan: “ I can’t stop overthinking what happened. Why did I say that to Ananya last week? What if she thinks I’m a terrible friend now? What if it ruins our whole friendship?”

Meera: “Okay, you two look like you’re about to explode. What’s going on?”

Rhea: “Aditi’s stressing about her exams, and Rehan’s stuck replaying that argument with Ananya in her head. Classic combo.”

Aditi: “I’m serious! What if I mess up everything? I feel like my future depends on these exams. What if I end up in some random college I don’t even want to go to?”

Meera: “Okay, y’all need to chill. Have you ever heard of mindfulness?”

Rehan: “I’ve heard of it, but it sounds kinda… boring? How is sitting quietly gonna help with my test anxiety or the drama with Ananya?”

Meera: “It’s actually way simpler than you think. Mindfulness is just about focusing on the present. You know how you lose track of time when you’re scrolling through memes or playing games? That’s kind of like being mindful without realizing it.”

Rhea: “It’s all about breaking the cycle of stress. Like, Aditi, instead of thinking about everything that might go wrong with your exams, try focusing on what you can do right now. And Rehan, instead of stressing over what happened with Ananya, just focus on the present moment.”

Aditi: “But how do I even do that? I’m freaking out about my grades.”

How to start? 

Meera: “Okay, here’s the deal: instead of letting your mind run wild with what-ifs, focus on breathing, your body, and the present moment. Don’t think about next year. Just breathe in, breathe out, and slow down your thoughts.”

Rehan: “Wait, just breathe? That’s it?”

Meera: “It helps you stop overthinking, trust me. Let’s try it right now. Ready?”

Aditi: “Alright, but I’m only doing this because I’m desperate.”

Rehan: “Fine, I’ll humor you.”

Meera: “Close your eyes. Take a deep breath in… count to four… hold for four… now, exhale slowly for four. Focus only on your breath. Let everything else go.”

Rhea: “How do you guys feel?”

Aditi: “Wait, that actually worked. My brain feels… less chaotic.”

Meera: “That’s mindfulness in action. Now, let’s try something else. It’s called a Body Scan. Sit comfortably, close your eyes, and start by focusing on each part of your body—from your toes to your head. Notice how each part feels—tight, relaxed, warm, or cool. It’s all about being aware of your body and how it’s feeling in the moment.”

Rhea: “Let’s do a mini-body scan. Focus on your toes first. Are they relaxed? Then move up your body—your legs, your stomach, your chest. Notice how each part feels. Is there any tension or discomfort?”

Rehan: “Okay, I didn’t even realize how tense my shoulders were before.”

Meera: “See? Simple, but powerful. And if you’re ever feeling stressed or distracted, just take a mindful break. Step outside for 5 minutes, feel the breeze, look at the sky, or just focus on how your body feels in the moment. It’s like hitting a reset button for your brain.”

Rhea: “Exactly. Sometimes, just taking a break and being present helps clear your mind and makes you feel less overwhelmed. In your case Rehan- instead of replaying the argument, focus on how you can reach out to her now, with a clear and calm mind.”

Meera: “See? It’s not about sitting in silence for hours or being a monk. It’s just about taking a minute or two to pause and focus. You don’t have to be perfect at it, but it can seriously help you handle stress and stop overthinking.”

Rhea: “Yep, and it’s super easy to do. You can even use it when you’re nervous—like before a test or talking to someone you like. Mindfulness can help Aditi stop spiraling about what-ifs and focus on what you can do right now—like preparing one subject at a time.”

Meera: “Also bro, one more thing, mindfulness doesn’t mean ignoring your problems or trying to stop your thoughts. It’s about noticing what’s happening right now—what you’re thinking, feeling, or sensing—and learning to be okay with it.”

Aditi: “Alright, I’m sold. I’ll try it before my next exam. But no promises. I won’t  start thinking about my ‘epic failure’ right before the test.”

Rehan: “Same here. But hey, at least now we know we can literally ‘breathe’ through it.”