All posts by Shanaia Colaco

I am a newcomer on Internshala .I enjoy writing poems,diary.I am an organized person and I have also participated in online quizzes and various college events. I strive to complete my work perfectly.



Well, in this busy world as we all know, no one has too much time to spend it on their health and well being. Better health is the key factor to human happiness, it also contributes to the economy, the more healthy the population the wealthier the economy. Here are 10 tips on health and fitness for occupied people.

1. A great way to manage your times for the things you value and love doing is to create a list of everything you would like to do in your free time such as watching your favorite TV show or exercising. Once you’ve formed the list, number each activity as per their priority, starting with the important ones on top. Now you have a list of the things you love doing. Strive to complete at least the first three activities even if you have 10-15 mins.

2. Less is a more-Don’t exercise for an hour and more to obtain the results in an hour the only result you will get s sweat. For eg. exercising for 2 hours and expecting to get the desired abs(it’s not possible). When you understand this you will see yourself exercising more regularly, even when you have a busy day. An example of less is more is you can do 2 minutes of abs exercise,3 mins of muscle tone exercise, and so on.

3. Learn some super quick recipes-After taking out some time from your busy schedule you would not want to see it go to waste so here, the super quick recipes come into the play. Instead of feasting on unhealthy food start having healthy food.When you’re tired from work these quick healthy recipes which do not take hours to make will make your stomach happy. (Garlic chicken Stir Fry,lemon-Pepper salmon, vermicelli Noodle Bowl, etc)

4. Workout with your kids-Children can be the best trainers possible as they run around, play, and enjoy childhood time. Playing with children, dancing around with them is a great way of working out without even realizing it. This way you will also be spending time with your kids.

5. Use your loudspeaker or phone-If you’re using your phone all day think about how else you can use it. While going home from the office you could walk somewhere quiet without losing attention from your phone.

6. Best foods- When you’re caught up in a tight schedule surviving on fast foods can make it an easier approach. To make sure you’re getting the right nourishment make sure you always have a good stock of foods that give the highest health benefits. For eg Spinach(good for the brain )salmon(good for weight loss)pumpkin seeds(good for your memory) and many others will keep you healthy and full.

7.Supersets-When you are finally able to make some space for these exercises make sure you’re getting most out of it by doing supersets()Super-setting can lessen your exercise time by 50 percent because instead of having rest periods between sets, you do an alternative exercise that rests the muscles you’ve just trained and exercises the opposite one before you begin your next set. 

8. Live and active lifestyle-If you’re way too busy to do some exercise, exercising in your lifestyle can help you to stay healthy and fit even if you have a tight schedule. For eg.if you live close to your office, walk home instead of calling a cab.

9. Relax- When your stress levels are high due to office work or meetings it can have a disturbing impact on your health and wellbeing. Hence the best thing to do during this time is to learn how to relax your brain. Take a warm bath or do some light exercises, studies have also found that anticipation of laughter can also help in bringing down the stress levels so watch some funny videos or some funny episodes of your favorite series.

10. Two cups of water before a meal-Studies have shown that drinking two cups of water half an hour before a meal can help in losing weight, results of which are seen after 12 weeks. Drinking water after waking up, before a meal, is the simplest thing you can do to improve your overall health. Water also keeps your body hydrated and reduces the chances of headaches and helps in waste removal from the body.


-Shanaia Colaco



Getting out of a toxic relationship is the first step to getting to know yourself better. Breaking up with a toxic person can sometimes feel like your whole world is falling apart and you see no hope left in you nor the world around you. Being in a relationship with a toxic person can make you feel like you can’t live without them. Here you realize that you are better off without that person in your life.

Some ways to learn to love yourself are:

1. Learn to let go-I know letting go of someone you thought you’ll spend your entire life with is difficult. It is easy to say this but it is difficult for the person to take this step but remember you will see A new you at the end who has learned to love oneself. It’ll be difficult at first, but the more you practice.

2. Have some”me time”- This is the time to do things your partner never gave you “permission” to do. Go meet those friends, pamper yourself with manicures, write a novel, take up a new hobby.

3. Minimize your bad habits-After a breakup it gets intriguing to go for drinks, smoke, or some other bad habits. You might feel good in the short span but later on, you’ll find yourself ruining your life even more. So let go of those bad habits!

4. Make your health a priority- Exercise instead of turning to junk food or binge-watching Netflix. Start eating healthier. It will boost you up and help you sleep better.

5. Take control-After some time away from the toxic person you will feel the urge to go back to that person, Stop yourself! Channel your energy in something productive.

6. Communicate with others- A tough breakup can make you wonder in life. At this time the people you should surround yourself with are your friends and loved ones. Discussing the emotions and feelings you have after a breakup can make you feel better. Having someone who not only hears you but listens to you is a blessing.period.

7. Try practicing mindfulness-After a breakup letting go of negative thoughts and emotions is important. This is where mindfulness can help.

“Much of spiritual life is self-acceptance, maybe all of it.”

-Jack Kornfield

8. Focus on the positive-It will take some time to get rid of the toxic thoughts and focus on the positive. But when you finally do it you will realize that you give more to yourself than one could ever give. You learn to accept your flaws and this positive outlook in life will help you connect and meet new people.

9. Be patient-Healing from the damage could take some time but you need to be patient; with time passing you’ll think that you cannot trust anyone again and then realize that this isn’t true. Practicing different types of exercises and new habits will ultimately help you let go of the past and make you a much confident person. So remember, patience is the key!

10.Never underestimate yourself-Never underrate yourself because you alone know the emotions and hurt you’ve gone through. Molding yourself into a stronger person is in your hands.

When you learn to love yourself everything will fall into place.



What Is Drug Addiction?

First, let us know what alcohol and drug abuse mean. Substance abuse means illegal drugs taken. Its also when you take alcohol or medicines prescribed in a large quantity or in a wrong way. Substance abuse is not the same as addiction, many people with substance abuse dilemmas can quit or change their unhealthy routine.

So, What Is Drug Addiction?

Addiction is a disease that affects your brain and system of behaving. When you start taking drugs it becomes quite tough to stop the urge of taking them even though our brain tells us how harmful it is. Drug addiction also in alcohol, nicotine,opioids, painkillers, and other legal substances and not only illegal drugs such as cocaine ,heroine .At the start you may use the drug just once and feel you can control the urge of taking it but as time passes you get addicted to it and it becomes difficulty for your body to leave it. These physical changes can lead to damaging behaviors and last longer than you think.

Abuse and Addiction

Abuse is when you take illegal or legal substance in wrong ways. Substance Abuse can be gotten rid of and change your unhealthy behavior but this doesn’t make it safe. You may take drugs to make you feel good or reduce stress or avoid reality and take double doses or use someone elses precreption.

ADDICTION,on the other hand cannot be controlled by you once you start it even if it becomes harmful for your life.The urge of filling up your body with drugs just does not stop even if its hurting your loved ones or affecting you financially or emotionally.

Effect on Your Brain

Your brain wont stop there you will repeat this as it makes you feel good,as we know our brain is wired in such a way that we want to repeat the things we enjoy doing.It doesn’t understand the pros or cons of something. They flood your brain with a chemical called dopamine. This triggers a feeling of intense pleasure. So you keep taking the drug to chase that high.

As time passes the bran gets accustomed with the dopamine and suggests the brain to take of the drug to fell the same amount of pleasure,and other things life family,friends and even food will not be able to satisfy the same amount of pleasure.

The increase in production of dopamine will affect the other chemicals and circuits present in the brain.This will hurt your: decision making,leaning ability,judgement,memory and so on.This will lead you to take drugs beyond you control.

Who’s Most Likely to Become Addicted?

Every persons body and brain works differently.Some love the pleasure of drugs the first time they try it while others hate it and never try it again.Not everyone who uses drugs becomes addicted But it can happen to anyone and at any age.

Signs of Addiction

You may have one or more of these warning signs:

  • An urge to use the drug every day, or many times a day.
  • You end up taking more drugs than what you planned and for longer than you thought you woud.
  • You find yourself with the drug everywhere and at any time, even if you cant afford the drug you end up buying it.
  • You find yourself caring for no one including your loved ones and even if it affects your professional life.
  • Not having it for even one day makes you sick
  • You don’t take care of yourself or care for your appearance.
  • a change in groups of friends.
  • Most of your time is wasted in getting,using and recovering from the effects of drugs.
  • You spend most of the time being alone and experience drop in school performance.

When to get help

Treatment consists of self care

Treatment consists of support groups, counselling or medication to prevent relapse. Counselling psychology and family therapies are helpful.


Corona!Corona!Corona! Well, you know who else is taking full advantage during this pandemic? Of course our government. First I thought the increase in petrol and diesel prices was due to people not abiding by the rules and taking this pandemic lightly and the government has taken a wise step by increasing the prices. And yes! I was wrong…not surprising, right?

-The Education system especially globally is also responsible for making the poor people poorer and the rich people richer. Providing education should be free right? But the government does charge fees. There’s nothing wrong here but during this pandemic instead of getting together and doing everything that they can in the field of education, they charge full fees? Har cheez ki haad hoti hai(everything has its limits).

-Not only the students are being forced to pay full fees but also the teachers are getting 50% or less salary. Why is this happening?

-During this pandemic, more than 10 crore people will be unemployed, out of 5 every 2 employees are facing a cut in the salary(this was found out in a survey) 5. 31% are confident they’ll find a new job soon

How will you manage finances after a job loss?

Read more at:

We cannot expect during this time especially, the government to be so stone hearted instead of showing empathy towards the students and their parents and understanding their burden they still choose to take full fees.

-The FACT is students are attending online classes, teachers teach from home. The major problems faced by students-Even though a middle-class family can afford a laptop for their child what about villages? some institutes don’t start online classes till all the students pay the fees.

2. It has also massively affected productivity and student’s social life and learning. Many students participating in home-learning programs say that the workload of online classes is more than regular classes.

The problems faced by the teachers-Apart from the students’ teachers too face problems of not receiving their salaries for the past few months. For this, the excuse given by the institution is that teachers get paid according to their efforts put in online teaching and terms of no.of video lectures, assignments, etc. The question is if students pay full fees why are the teachers not receiving their full salaries?

2. Resources used by teachers for online classes should be provided by the college. So why is no one talking about this? Because of the fear of failure of classes or any other. Just think this would not only provide full salary to teachers but it will also reduce the burden of our parents and the students too. This would be a great achievement for us so why not?

Some solutions suggested that can help in reducing the tension during this pandemic are-

1. The money that would have been spent on buying the canteen food, photocopy prints, etc can be used to create a welfare fund for teachers and pay their full salary.