Speak with Sonali @rebtwithsonali Channel on Telegram

Speak with Sonali

@rebtwithsonali

Sonali Medhekar
I am a trained counselling psychologist. RCI A87819

This channel aims at providing mental health guidance to UPSC/other competitive exam aspirants.

Book your session at https://www.levelupias.com/upsc-cse-psychological-counselling/

Speak with Sonali (English)

Are you a UPSC or other competitive exam aspirant feeling overwhelmed with stress and anxiety? Look no further, as 'Speak with Sonali' is here to provide you with the mental health guidance you need to navigate through this challenging journey. Run by Sonali Medhekar, a trained counselling psychologist with RCI A87819 certification, this Telegram channel is dedicated to supporting individuals like you in maintaining your mental well-being while preparing for these tough exams.

Sonali's expertise in counselling psychology makes her the perfect person to turn to when you're feeling the pressures of exam preparation weighing you down. Through 'Speak with Sonali', you can access valuable insights, tips, and strategies to manage your stress, anxiety, and overall mental health. Whether you need someone to talk to, guidance on coping mechanisms, or simply a listening ear, Sonali is here to support you every step of the way.

To benefit from Sonali's expertise, all you need to do is book a session through the provided link on the Level Up IAS website. By investing in your mental health, you are investing in your success in competitive exams. Don't let stress hinder your performance – join 'Speak with Sonali' today and take control of your mental well-being. Your future self will thank you for it.

Speak with Sonali

07 Jan, 12:41

“A determined mindset along with physical training helps push through mental fatigue. It’s a blend of physical fitness, discipline, and a structured approach,” said Dr Ravikumar Mukartihal, consultant- orthopedic and joint replacement surgeon, SPARSH Hospital, Infantry Road.


https://indianexpress.com/article/lifestyle/fitness/when-vishwanathan-anand-wife-manager-aruna-50-pushups-physical-training-mental-fitness-chess-9751000/
327
Speak with Sonali

31 Dec, 11:14

Some more reflection on the past year...

#newyear
873
Speak with Sonali

31 Dec, 03:29

Thoughts?

Happy new year :) I hope this year brings your dreams true!
844
Speak with Sonali

28 Dec, 16:09

Buck up and keep going.

I am aware that Delhi winters are getting harsh and tough to manage! Just this month and it will be fine. While as this month is crucial in terms of setting the pace.
955
Speak with Sonali

27 Dec, 05:32

Show up everyday!
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Speak with Sonali

26 Dec, 17:37

A Behavior Tracker is a tool used to monitor and record specific behaviors, actions, or events over time. It helps track patterns, identify triggers, and measure progress in various settings, such as classrooms, workplaces, or therapeutic environments. This data can then be analyzed to implement strategies for improvement or support.

Use strategies from our workshops and share on the email. We will be having a follow-up meeting once you start tracking your progress.

Reference format is attached in our previous chats.
920
Speak with Sonali

26 Dec, 14:26

Often perseverance/consistency may come at the cost of the perfection.

#perseverance
880
Speak with Sonali

26 Dec, 08:05

Speak with Sonali pinned «https://youtu.be/PITA6UWNYx0?si=901R23XnqrIkk8vR Tune in to this insightful podcast interview with Mr. Sarang Pophale, a UPSC topper, where we explore the power of perseverance in cracking the UPSC exam. Through engaging anecdotes and personal experiences…»
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Speak with Sonali

26 Dec, 03:20

Good morning everyone,

I hope you all are marking your progress on the behavior tracker. If you haven't emailed it to me yet, please send.

Note: Only the ones who will be emailing me their behavior trackers, will get the follow-up meeting link. Follow up will be in mid January.

Thanks 🌻
849
Speak with Sonali

25 Dec, 11:05

No matter what, just show up everyday!

#perseverance
885
Speak with Sonali

24 Dec, 13:46

Let's explore perseverance as a theme for the next few days.

The saying emphasizes that success is not a result of luck, but of perseverance and hard work. It acknowledges that failure is a common part of the journey, and someone who keeps going despite setbacks is the one who ultimately succeeds.

In the video Mr Sarang has mentioned 'no matter what the result of my exam was, I was there at the library every morning'.

#perseverance
821
Speak with Sonali

23 Dec, 07:36

https://youtu.be/PITA6UWNYx0?si=901R23XnqrIkk8vR

Tune in to this insightful podcast interview with Mr. Sarang Pophale, a UPSC topper, where we explore the power of perseverance in cracking the UPSC exam. Through engaging anecdotes and personal experiences, Mr. Pophale shares how persistence, focus, and resilience are key to overcoming challenges and achieving success.

If you're an aspiring officer, this conversation is a must-watch to understand how perseverance shapes the journey and leads to victory. Don’t miss out on this inspiring discussion!

#perseverance
4,022
Speak with Sonali

21 Dec, 12:16

Tomorrow is the 'Procrastination' workshop. See you all there! Please register to get the link https://forms.gle/CGcdMEhZGrWss8Eq6
Also note that, there will be no offline batch of this tomorrow. Attend online if you had registered for offline.

Call on this number if you don't get the link by tonight +91 93112 06811

Towards the end of tomorrow's workshop, I will be revising Sleep Hygiene and Digital Diet strategies as well.

Don't miss it!
1,120
Speak with Sonali

21 Dec, 04:08

I am seeing this a lot around me. Even though we know something to be harmful for us, we get trapped in those patterns.

Watch to understand more....
1,124
Speak with Sonali

19 Dec, 13:29

Follow-Up on Workshops and Upcoming Session

Dear All,

I hope this message finds you well. I regret not being able to join you for the Digital Diet Offline Workshop, but rest assured, it will be rescheduled soon.

In the meantime, I invite you to join the 'Procrastination' Workshop, scheduled online this coming Sunday from 11:00 AM to 1:00 PM.

As part of the workshops we’ve been conducting, I encourage each of you to select 5-6 strategies from our sessions and track your progress over the next 15 days. We will organize a follow-up meeting to discuss your successes and explore areas for further improvement.

To support you in this, I am attaching a sample format for a Behavior Tracker. Please fill it out/make something similar on your own and share via email [email protected] at your earliest convenience.

Looking forward to your active participation and updates.

Warm regards,
Sonali
1,126
Speak with Sonali

15 Dec, 04:27

Yes. Just like your food diet, there is a pyramid of Digital Diet too.

#digitaldiet
1,442
Speak with Sonali

14 Dec, 06:26

Register here to gain insights and practical tips to control your screen time..

It's happening TOMORROW!

Register here: https://forms.gle/CGcdMEhZGrWss8Eq6

See you all 🌻
1,589
Speak with Sonali

13 Dec, 05:21

Hello everyone,

Here I am sharing one mental health study questionnaire which is for studying the mental health aspects of UPSC aspirants. I know the source of this to be genuine. Do give it a try and fill up.

Thanks.

Attaching questionnaire and reasearcher's message below 👇🏾


Hi! I’m Prachiti Mhatre, a final-year student of the MA Psychology (Lifespan Counselling) program at St. Xavier’s College, Mumbai.

As a part of my dissertation, I'm conducting a study on Well being of UPSC aspirants under the guidance of Prof. Dr. Anuradha J. Bakshi.

If you are a UPSC aspirant between the ages of 18 to 32 and been preparing for more than 6 months, I invite you to take this survey.
It will take you approximately 20-25 minutes to fill it out.
All your responses will be kept confidential.

Link:
https://forms.gle/k4g69tqTchqh8WBD7

If you have any questions, please feel free to reach out to me at
[email protected] or 9819757873
My guide's email address is [email protected].

Thank you for your time! Your responses will offer valuable insights and contribute to shaping better policies and practices. ✨
1,110
Speak with Sonali

12 Dec, 23:39

Change the way you speak to yourself.

#selftalk
965
Speak with Sonali

12 Dec, 15:14

Difficult to believe yet true!
1,041
Speak with Sonali

11 Dec, 07:18

Congratulations on Clearing Mains! 🎉

You’ve achieved a remarkable milestone, and now it’s time to focus on your interview preparation. A strong, confident mindset can be your greatest asset in the interview process, helping you stay calm under pressure, articulate your thoughts effectively, and present yourself authentically. If you’d like to work on building this mindset, we’re here to support you!

Drop us an email at [email protected] with the following details:
- Name
- Course/Institute
- UPSC Roll Number
- Registered Email ID

For those who didn’t make it this time, don’t lose heart. Remember, "When we are no longer able to change a situation, we are challenged to change ourselves." 💪

Stay resilient, and keep moving forward.

Warm regards,
Sonali
1,028
Speak with Sonali

01 Dec, 23:35

Being open to our weaknesses and strengths can lead us towards confidence. And eventually a self reliance.

#selfreliance
323
Speak with Sonali

01 Dec, 03:27

Also, a movie screening today! Join in big numbers to enjoy the most.

https://bit.ly/LevelUp_FREE_Movie

#movie #insideout2
425
Speak with Sonali

01 Dec, 02:52

Link for today's workshop (Concentration and Memory Techniques) is shared with all of you on your WhatsApp and email.

See you!
417
Speak with Sonali

30 Nov, 04:55

Do you tend to undermine your rest?
483
Speak with Sonali

29 Nov, 03:25

Do you agree?

As an aspirant, we are aware of our numerous strengths. Rather we enter UPSC as we observe some strengths in us. At the same time, are building number of strengths and skills everyday!

#perfectimperfect #self
553
Speak with Sonali

28 Nov, 08:56

Re- Navigate :) don't stop.
591
Speak with Sonali

26 Nov, 17:02

Don't fight, accept and move on!

Good night everyone 💤

#negativeselftalk #beliefs
804
Speak with Sonali

25 Nov, 14:28

Are you geared up at your preparation? Or waiting for inspiration?

#showup #inspiration
796
Speak with Sonali

24 Nov, 08:10

Thank you everyone for attending the workshop today.

Our upcoming workshop is Concentration and Memory techniques. Try to attend offline if possible. Link to register: https://bit.ly/LevelUp_Mindset

Also, come join us for the movie screening and discussion on 1st December. Link to register: https://bit.ly/LevelUp_FREE_Movie

Thanks,
Sonali 🌿🌸
861
Speak with Sonali

24 Nov, 03:38

Dear all, we are ready with our Online workshop Stress Management. Join in!
Others who have attended offline, can attend again too!

See you all at 11 AM.
736
Speak with Sonali

21 Nov, 11:29

We are starting... Hurry up!
915
Speak with Sonali

21 Nov, 05:22

🎬 Gear up for our second movie screening!

Open to All – Watch Inside Out 2 (2024) at LevelUp IAS!

👉 Register Here: https://bit.ly/LevelUp_FREE_Movie

Date: 1st December | Time: 5 PM
📍 Location: LevelUp IAS, Karol Bagh
LevelUp IAS, Karol Bagh Centre (https://maps.app.goo.gl/tNGTrbR4KmxBa6um8) 2nd Floor, 45 Pusa Road, Opp. Metro Pillar 128, Karol Bagh

Inside Out 2 (2024) is the much-anticipated sequel that takes us back into Riley’s mind as she navigates the rollercoaster of teenage life. This time, new emotions join the team, adding depth and humor to the journey of understanding feelings and mental health.

Perfect for UPSC aspirants, the screening will be followed by an insightful discussion on how these themes connect to mental well-being and UPSC preparation.

Invite your friends too!

📞 For queries, call: 08045248491 / 7041021151
4,144
Speak with Sonali

20 Nov, 12:40

Hello, see you all at the Stress Management workshop tomorrow, 5-7 PM @ LevelUp IAS.
945
Speak with Sonali

19 Nov, 04:40

Emerging research reveals that air pollution not only harms the respiratory and cardiovascular systems but also significantly affects brain function, mental health, and cognitive abilities. According to the World Health Organization (WHO), a staggering 99% of the global population faces exposure to dangerous levels of air pollution, which means its detrimental effects on mental cognition could be widespread.

Solutions to protect mental health during high pollution days:

1. Stay Indoors: Limit outdoor activities and exercise indoors.

2. Mindfulness and Relaxation: Practice mindfulness or deep breathing exercises.

3. Connect with Others: Stay in touch with friends and family virtually.

4. Limit Media Consumption: Reduce exposure to negative news.

5. Healthy Diet and Hydration: Eat antioxidant-rich foods, drink plenty of water.

6. Break your study goals into shorter ones.

7. Professional Support: Seek help from a mental health professional if needed.

#pollutionblues
1,153
Speak with Sonali

18 Nov, 23:35

Recently, I got the privilege to meet Dr. Sanjeev Chopra, the former Director of LBSNAA, and hear him speak. His humble demeanor and insightful reflections on leadership and life were truly inspiring.

A memorable experience that highlighted the power of both knowledge and humility.

#LBSNAA
888
Speak with Sonali

18 Nov, 09:25

You are not your thoughts 💭
You are not your emotions 🧠
You are not your experiences 🌎
You

Then who are you?

You are defined by your values.

From today, we will discuss how we explore and adhere to our values.

#values
884
Speak with Sonali

16 Nov, 16:05

The correct dates of workshop are as per this image. The Google form is updated now with the same dates.

If you have already registered, please note the dates again.

21st November: 5-7PM
24th November: 11-1PM

28th November: 5-7PM
1st December: 11-1PM

Registration link: https://bit.ly/LevelUp_Mindset

Thanking you,

Sonali.
985
Speak with Sonali

15 Nov, 12:36

Well begun is half done. Starting a project well makes it easier to finish the rest.

#begin
988
Speak with Sonali

08 Nov, 03:45

Speak with Sonali pinned «https://youtu.be/Wf_PkERyM6U?si=Z5DZEJo0iFQUv8TN 🚀 Inspiring Story of Ms. Dipika Kumari Join us as we explore the incredible journey of Ms. Dipika Kumari, who proves that conquering the UPSC exam goes beyond just completing the syllabus. It's about mastering…»
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Speak with Sonali

08 Nov, 03:44

https://youtu.be/Wf_PkERyM6U?si=Z5DZEJo0iFQUv8TN

🚀 Inspiring Story of Ms. Dipika Kumari

Join us as we explore the incredible journey of Ms. Dipika Kumari, who proves that conquering the UPSC exam goes beyond just completing the syllabus. It's about mastering your mind and overcoming self-doubt.

Discover her strategies, insights, and the mindset that led her to success. Don't miss this chance to get inspired and learn how to tackle your own challenges!

#interview
291
Speak with Sonali

06 Nov, 23:35

One fun post for you all!

Open for your interpretation.
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Speak with Sonali

06 Nov, 03:17

Restarting studies after a gap of a few days might bring some challenges.

1. Don't panic, it will settle down... Keep trying everyday.
2. Increase hours marginally, example- by 1 hour every 4 days.
3. Set very realistic targets.
4. Appreciate your efforts.
5. Don't forget to keep breathing.

#growthmindset
502
Speak with Sonali

04 Nov, 23:35

How consistently you take action on your goals, is what matters. Apart from your major study goals, there might be small micro goals that you must have on your mind.

Those are the simplest ones yet toughest to achieve.

#consistency #actionoverthought
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Speak with Sonali

04 Nov, 04:28

To be able to stay consistent and disciplined, break your goals into smaller goals and tasks.

Use a behavior tracker, if needed.

#goals@rebtwithsonali
580
Speak with Sonali

02 Nov, 23:35

Diwali is almost over. Let us get on track of our preparation. The pain of discipline often feels heavy, demanding sacrifice and relentless commitment. It challenges our comfort zones, forcing us to confront our weaknesses.

Yet, through this struggle, we discover the strength to achieve our goals.

#discipline
698
Speak with Sonali

02 Nov, 03:14

Observing your emotions is key to understanding them. Rather than letting feelings dictate your actions, take a step back and watch them flow.

This mindfulness fosters clarity and empowers you to respond thoughtfully. Remember, emotions are temporary; your awareness can guide you through.

#emotions
632
Speak with Sonali

31 Oct, 16:39

Happy Diwali 🪔

This Diwali, let’s light up our minds as well as our homes. Take time for self-care, embrace positivity, and connect with loved ones. May the festival bring you peace, joy, and renewed hope. Wishing you all a happy and healthy Diwali!
766
Speak with Sonali

29 Oct, 23:35

Wish you all a happy and prosperous Diwali 🪔
908
Speak with Sonali

27 Oct, 23:35

Set this as your intention for this week.
909
Speak with Sonali

27 Oct, 10:57

Start settling in....
961
Speak with Sonali

27 Oct, 10:43

Hurry up and visit the institute by 4:30 to avoid overcrowding! This is going to be the great kick start for your next week!
959
Speak with Sonali

27 Oct, 03:21

Speak with Sonali pinned «Coming for the movie screening today?»
0
Speak with Sonali

27 Oct, 02:07

When you face any loss of a study day, you might perceive it as a setback. Your strengths can help you come back out of them stronger.

#resilience
931
Speak with Sonali

26 Oct, 13:22

Did you guys have fun coloring and marking on the bookmarks? Have you started using them?

If you haven't got these, you can collect them tomorrow during the movie screening.

#bookmark #movie
809
Speak with Sonali

24 Oct, 23:35

A good moment to check where you stand in terms of your study goals... Also a good moment to plan your calendar 📆 for your syllabus completion date, 1st revision, 2nd revision.

Then plan backwards till today. See if this helps you to calm yourself and also to take a moment of pause before you gear up!

#goals
923
Speak with Sonali

23 Oct, 23:35

Breathing is power 💪. Have you experienced it?

#breathing
824
Speak with Sonali

23 Oct, 13:22

🎬 FREE Movie Screening Alert!

Open to All – Watch Inside Out (2015) at LevelUp IAS!

👉 Reserve your seats now: https://bit.ly/LevelUp_FREE_Movie

Date: 27th Oct | Time: 5 PM
📍 Location: LevelUp IAS, Karol Bagh
LevelUp IAS, Karol Bagh Centre (https://maps.app.goo.gl/tNGTrbR4KmxBa6um8) 2nd Floor, 45 Pusa Road, Opp. Metro Pillar 128, Karol Bagh

Join us for an exciting movie screening of the Oscar-winning film Inside Out (2015), where you’ll explore how emotions like Joy, Sadness, and Anger shape our lives.

Perfect for UPSC aspirants, the screening will be followed by an insightful discussion on how these themes connect to mental well-being and UPSC preparation.

Invite your friends too!

📞 For queries, call: 08045248491 / 7041021151
593
Speak with Sonali

21 Oct, 23:35

Get....set..... GO!

There might have been some errors in your mindset, habits and understanding while preparing. You may come across those errors everyday.

It often becomes difficult to accept and let go of that self. Today, let's set the intention to let go of that self to create the one we truly want to become.

#flexibility
860
Speak with Sonali

20 Oct, 23:35

Monday is a fresh start to your preparation week. Observe what is wasting your time?

#timemanagement
967
Speak with Sonali

18 Oct, 23:35

A way to find and work on your lows.

#emotions #regulation
1,145
Speak with Sonali

18 Oct, 07:32

Speak with Sonali pinned «Here is a treat for all of you! Have a good time listening to this latest interview with Ms Rujuta Bankar. Like, comment and share with friends as well as family members. #topperstalk https://youtu.be/lgIN9tFIdvM?si=ww90XsCty7wSGIAY»
0
Speak with Sonali

18 Oct, 07:32

Here is a treat for all of you! Have a good time listening to this latest interview with Ms Rujuta Bankar.

Like, comment and share with friends as well as family members.

#topperstalk

https://youtu.be/lgIN9tFIdvM?si=ww90XsCty7wSGIAY
1,226
Speak with Sonali

18 Oct, 01:37

https://www.youtube.com/watch?v=gxet54MhNQI

Listen to all the words carefully. This is like mental health anthem for anxiety and stress management.
710
Speak with Sonali

16 Oct, 10:50

In the big ocean of a vast syllabus, you must say this to feel empowered enough to keep going!

#selfefficacy
869
Speak with Sonali

15 Oct, 11:03

🎬 FREE Movie Screening Alert!

Open to All – Watch Inside Out (2015) at LevelUp IAS!

👉 Register Here: https://bit.ly/LevelUp_FREE_Movie

Date: 27th Oct | Time: 5 PM
📍 Location: LevelUp IAS, Karol Bagh
LevelUp IAS, Karol Bagh Centre (https://maps.app.goo.gl/tNGTrbR4KmxBa6um8) 2nd Floor, 45 Pusa Road, Opp. Metro Pillar 128, Karol Bagh

Join us for an exciting movie screening of the Oscar-winning film Inside Out (2015), where you’ll explore how emotions like Joy, Sadness, and Anger shape our lives.

Perfect for UPSC aspirants, the screening will be followed by an insightful discussion on how these themes connect to mental well-being and UPSC preparation.

Invite your friends too!

📞 For queries, call: 08045248491 / 7041021151
608
Speak with Sonali

15 Oct, 09:54

Hello everyone,

Please collect your bookmarks when you visit LevelUp IAS. These are specially made for all of you on the occasion of world mental health day.

Regards,
791
Speak with Sonali

15 Oct, 00:15

Let's make sure we are not spending too much time in unwanted boxes. Here work can be read as UPSC preparation/study.

#procrastination
780
Speak with Sonali

14 Oct, 08:11

Be patient, keep going!

#patience

(This post was deleted by mistake)
816
Speak with Sonali

14 Oct, 05:07

Balance small details and larger picture, balance short goals and long goals.

Be it preparation or your overall life, it's all about balance.

#balance
855
Speak with Sonali

12 Oct, 23:45

There is always a solution. Emotions can be regulated.

#emotions
859
Speak with Sonali

11 Oct, 08:05

Speak with Sonali pinned «Here is a new video for all of you, those who couldn't attend today's lecture must watch! Others can watch as well! Watch what is the relevance of confluence of Saraswati Ganga Yamuna of your preparation. Share as much possible 😄 thanks and once again happy…»
0
Speak with Sonali

10 Oct, 23:35

Mastery, consistency and perseverance are the best tools to have in our armour!

#consistency
1,124
Speak with Sonali

10 Oct, 13:23

Here is a new video for all of you, those who couldn't attend today's lecture must watch! Others can watch as well!

Watch what is the relevance of confluence of Saraswati Ganga Yamuna of your preparation.

Share as much possible 😄 thanks and once again happy World mental health day.

https://www.youtube.com/watch?v=Uvbf3cSDbOs

#worldmentalhealthday
2,971
Speak with Sonali

09 Oct, 23:35

Happy World Mental Health Day!

Today, I will be addressing all the students at LevelUp in the current GS batch. If any of you want to attend it, you are welcome.

Time: 3:30-4:30PM.

#worldmentalhealthday
913
Speak with Sonali

09 Oct, 18:46

Happy World Mental Health Day everyone. I will be sharing some of my thoughts on this occasion at LevelUp, 3:30 PM today.

Join, bring your friends to the institute. It is open for everyone to attend.

See you all to celebrate this day together! 🪴🌻🌸🪻✨
814
Speak with Sonali

09 Oct, 14:52

https://youtu.be/NzbLhOfIiV0?si=-3U9bYW_X0KAb2cm

See what your Philosophy teacher has to say about mental health.

#worldmentalhealthday
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