It was one of those days when my mind felt like a hurricane. I could feel my heartbeat racing, my palms clammy, and a tightening in my chest that made me feel as if I couldn’t breathe. Anxiety had wrapped its claws around me, and I couldn’t see an escape. I tried deep breaths, but my mind was moving too fast. Then, I remembered the advice my therapist gave me one time—"Just drink some water, go for a walk, and do something small to bring yourself back to the present."

At first, it seemed too simple to work, but I was desperate for anything. That’s when I realised the power of the 5 W’s—five simple and quick methods to help calm anxiety.

Here’s how you can use these five easy tools to bring relief when anxiety takes over:

1. Water

There’s something incredibly grounding about water. Not only does staying hydrated have a direct impact on your physical well-being, but sipping cold glass of water slowly can also help calm your anxious mind. When you feel overwhelmed, dehydration could worsen symptoms of anxiety, leading to dizziness, a racing heart, or feeling faint. Drinking a glass of cool water helps in two ways—it rehydrates your body and gives your mind a momentary focus away from the chaos while the coolness of the glass helping you stay in the present.

How to Use Water for Calming Anxiety:

- When anxiety strikes, reach for a cold glass of water and drink it slowly. Focus on each sip, feeling the coolness spread through your body.

- Splash cold water on your face. This action triggers the "dive reflex," slowing your heart rate and calming your nervous system almost instantly.

- A soothing bath or shower could also work wonders for anxious thoughts, helping you relax both physically and mentally.

2. Walk

When anxiety kicks in, movement can be one of the quickest ways to shake off the uncomfortable feelings. Walking, in particular, has the power to reset your mind. A short walk, especially outdoors, engages your senses and gets you out of your head. It doesn’t have to be a long walk—just a few minutes can help ease anxiety and bring clarity.

How to Walk for Anxiety Relief:

- If possible, head outdoors. Nature has a grounding effect, and the sights, sounds, and fresh air can bring instant relief.

- Focus on your surroundings rather than your thoughts. Notice the colors of the trees, the sound of your footsteps, or the breeze on your skin.

- Walking also releases endorphins, which are natural stress relievers that can help reduce the physical symptoms of anxiety.

3. Watch

When overwhelmed by anxious thoughts, "watching" can mean focusing your attention on something visually calming. It could be anything—a candle flickering, clouds floating by, or even watching your pet play. Shifting your focus from the internal chaos to something outside of yourself can be a powerful tool for calming the mind.

How to Practice Watching:

- Find a visually engaging but calming object, like your favourite scented candle, a beautiful painting, or moving water.

- Set a timer for a few minutes and let yourself just observe. Watch the object’s movements, patterns, and changes.

- If your mind wanders, gently bring your attention back to the object.

4. Write

Writing is a powerful tool to calm anxiety. When your mind is racing, putting thoughts down on paper gives them a place to land, helping you organize the chaos. Whether it's journaling or jotting down a list, writing gives you a sense of control over your thoughts.

How Writing Helps Ease Anxiety:

- Keep a journal where you can freely express your feelings without judgment. Writing about your fears can sometimes help you see them in a different light.

- Create a list of your anxious thoughts, then write down evidence to counter those fears. This practice can help you challenge negative thinking patterns.

- Write about things you're grateful for. Shifting your focus to positivity can help reduce anxiety.

5. Wind Down

One of the most crucial steps to managing anxiety is learning how to wind down and relax at the end of a stressful day. Anxiety thrives on tension, and creating a relaxing bedtime routine can help calm your mind and body. "Winding down" can include any calming activity like reading a book, listening to soft music, or practicing deep breathing before bed.

How to Wind Down for Anxiety:

- Set a specific time for winding down each night. Create a bedtime routine that doesn’t involve screens, as blue light can keep your mind alert.

- Engage in relaxing activities like gentle stretching, meditative breathing, or even light reading.

- Use this time to disconnect from the day's worries, reminding yourself that this is your time to rest and recharge.

Anxiety can feel like an unstoppable force at times, but these five W’s—Water, Walk, Watch, Write, and Wind Down—can offer quick, simple ways to regain control and calm your mind. Next time anxiety creeps in, give yourself a moment, take a deep breath, and try one (or more) of these grounding techniques.

Over time, practicing these small acts of self-care can make a big difference in managing anxiety and fostering a sense of inner peace.

In a shocking incident, a woman contracted the herpes virus after using shared lipstick samples at a cosmetic store, raising concerns about makeup hygiene.

The incident highlights the risks involved in trying products that come into direct contact with the skin and are shared with a lot of people.

What Is Herpes?

The herpes simplex virus (HSV) is very common, and the infection is lifelong. But the symptoms can come and go over different periods of life. Many people never get any symptoms linked to their infection.

The common virus, carried by up to 50 to 80 percent of adults, can cause painful blisters or ulcers. It primarily spreads by skin-to-skin contact. It is treatable but not curable.

There are two types of herpes simplex virus: HSV-1 and HSV-2.

HSV- 1 is the most common and usually spreads by oral contact. It causes infections in or around the mouth (such as oral herpes or cold sores), as well as genital herpes.

Common oral herpes symptoms include

• blisters (cold sores)
• open sores (ulcers) in or around the mouth or lips.

HSV-2 generally spreads by sexual contact and causes genital herpes.

Its symptoms include painful

• bumps,
• blisters,
• open sores (ulcers) around the genitals or anus.

How Makeup Testers Can Spread Infection

Experts warned that makeup testers can become a breeding ground for germs. The repeated use of the open samples can spur their growth and can then spread by “double-dipping” — reusing an applicator after touching the skin. This can transfer viruses and bacteria between users.

“You can absolutely get a herpes infection from a makeup tester," Dr. Whitney Bowe, a dermatologist in New York City, told TODAY. "The more ‘double dipping’ that occurs, the higher the chance of spreading viruses or bacteria at a makeup counter.”

A 2010 study by researchers from Rowan University in New Jersey found that cosmetic samples harbored strep, E.coli, and staph.

For two years, the team examined makeup testers at makeup counters, specialty stores, and drug stores. They found that Saturday is the busiest day of the week, and 100 percent of the samples carried some sort of germ.

How To Stay Safe?

To reduce the risk of infection, experts recommend:

• Much like the toothbrush, personal cosmetics and cosmetic brushes must not be shared.
• Wash and dry your brushes regularly to avoid bacterial growth.
• Avoid applying testers directly to your lips or skin
• Use disposable applicators
• Test products on your hand rather than your face
• Avoid using testers if you have cuts, chapped lips, or active infections.

April 2 is celebrated worldwide as “Autism Awareness Day” and April as Autism month to create awareness and promote inclusivity and acceptance in society for individuals with autism.

So what exactly is Autism, and why do we need to create a culture of awareness and acceptance?

As per DSM V (Diagnostic and Statistical Manual of Mental Disorders) criteria, in simple terms, there is poor eye contact, impaired social communication skills, repetitive patterns (certain movements or fixation on certain toys, objects), difficulties with sensory processing - extreme sensitivity to sensory inputs (dislike loud noises, sensitive to touch), etc.

As a child, these individuals may not respond to name-calling, have poor eye contact/lack gestures like pointing, etc., lack imagination in play, and may not be able to relate and respond to the emotions of others. They have set routines and dislike changes to their routines. All this can cause significant disruption to their day-to-day functioning.

This year’s theme of -Autism and Humanity- Every Life has Value” reiterates the need for inclusion of autism, ensuring equitable representation of these individuals. Ensuring that society not only recognizes them but also treats them with equal respect and dignity.

Educational Support and Inclusive Workplace

Sarva Shiksha Abhiyan (SSA) was one of the Government's flagship programs, along with Action for Autism, to disseminate information in schools regarding inclusive education for autism. Education is a key foundation to ensure children with autism get suitable opportunities as adults. Special educators, with additional support in schools, can go a long way in ensuring their potential is maximized.

Many IT giants like Microsoft, Google, and SAP encourage tapping the potential of individuals with autism and their exceptional skills. In our country, organizations and NGOs, including Action for Autism, offer training for future employment opportunities.

There is a spectrum of Autistic Spectrum Disorders (ASD) known as Asperger’s syndrome, and these individuals have normal to above average intelligence and can have some exceptional skills, and the world includes some living examples of these with a higher IQ, some of whom are the most successful and famous personalities. Even on the other end of the spectrum, autistic individuals have exceptional skills, some of which include great attention to detail, creativity, problem-solving, and lateral out-of-the-box thinking.

Options for flexible working hours (part-time), understanding their need for routines, and explaining them beforehand regarding important changes to schedules can help them adapt better to an otherwise challenging workplace.

The Need For Sensitization

Understanding individuals with autism may need little extra support, being a little flexible with time deadlines, giving simple instructions, especially written/visual ones, and allowing them time to overcome their communication barriers can go a long way in ensuring they feel heard and valued like anyone else in the workplace.

Sensitization of all major organization employees to foster a culture of acceptance and awareness, and an accessible work environment, is the need of the hour. Autistic individuals do well in a variety of job profiles, including IT, technology, finance, art and creativity, and administration.

Environmental modifications like background noise cancellation with headphones help those with sensory processing issues. At the end of the day, none of us is perfect, it's recognizing our special skills and strengthening them.

Possibilities are endless if we wish to encourage and make these individuals heard. So, let’s carry the Autism Awareness Day beyond a mere day of awareness and light it up blue. Let’s value and acknowledge them being different, but also empower them to act on their special skills to earn them a dignified place in society and the workplace.

World Autism Awareness Day is observed every year on April 2. The day is important to raise awareness about autism — a neurodevelopmental condition affecting communication, social interaction, and behavior — affecting millions of people globally.

According to the World Health Organization (WHO), one in 127 people worldwide is diagnosed with the lifelong brain health condition. It is also among the top 10 conditions contributing to health loss globally.

The first child diagnosed with autistic symptoms was Donald Grey Triplett. Labelled as Case 1, he went on to become an American banker, demonstrating that, if provided with the right and inclusive support and opportunities individuals with autism be as productive as others.

“Like anyone else, autistic people should be able to shape their own lives — and help to shape our shared future,” said

António Guterres, UN Secretary-General.

World Autism Awareness Day: Date and History

April 2 was designated as World Autism Awareness Day (WAAD) by the United Nations General Assembly in 2007.

The 2007 General Assembly resolution highlighted the need to raise public awareness of autism.

It stated that "children with disabilities should enjoy a full and decent life, in conditions which ensure dignity, promote self-reliance and facilitate the child’s active participation in the community, as well as the full enjoyment of all human rights and fundamental freedoms on an equal basis with other children".

World Autism Awareness Day: Theme

This year, World Autism Awareness Day is held under the theme "Autism and Humanity - Every Life Has Value".

The 2026 theme highlights and affirms the dignity and worth of all autistic people. While there are international human rights conventions safeguarding the rights of people with autism, they continue to face stigma, discrimination, and barriers to participation.

“Access to timely, quality health care and support services remains limited, driving inequalities across the life course," the WHO said. The global health body urged "sustained action and greater investment" to address these challenges. It also called for developing inclusive policies and services that uphold the rights of autistic people.

This year's theme, thus, is a call to action to recognize the inherent dignity and equal rights of all people with autism.

Guterres highlighted the need for "equal education, fair employment, and accessible health systems" for all persons with autism and to provide inclusive opportunities to participate and thrive, along with others.

Also read: Expert Reveals Why Childhood Autism Is Going Undetected In India

What is Autism?

The National Health Service (NHS) UK defines autism as not an illness or a medical condition with treatments or a "cure", but a developmental condition that affects how people communicate, learn, behave, and interact with others.

It is a spectrum, which means "everybody with autism is different".

People with autism spectrum disorder (ASD) may have difficulty with social interaction, exhibit atypical behavior and activities, or find it hard to communicate.

Early Signs Of Autism

Studies show that symptoms of autism are usually diagnosed within the first 3 years of birth. These include:

• Limited to zero eye contact
• Delayed responses
• Repeating words or actions such as hand-flapping
• Being strong-headed about following the same routine
• Easily annoyed, throws tantrums
• Difficulty understanding and expressing emotions
• Sensitive to certain sounds, textures, lights, or smells.