Pratik Motikar is a clinical psychologist at Azim Premji University, Bengaluru

Pratik Motikar

We live in Delhi and my children travel almost 25 km to school every day. How can I safeguard my children’s health against the long-term impact of air pollution?

— Jiva Namboodri, Delhi

Air pollution is a silent killer. My recommendations:

• Use air purifiers at home and keep windows closed during high pollution hours. Grow indoor greenery such as spider plants or peace lilies to improve indoor air quality. Ensure your home is regularly cleaned to reduce dust and allergens.
• Remain updated on air quality indices (AQI) in your city and plan outdoor activities when AQI is better, such as early morning or late evenings.
• Since outdoor play may be limited, encourage children to participate in indoor activities that promote physical health, such as yoga and dance.
• High pollution levels cause anxiety, stress, and irritability in children. Maintain a calm and supportive home environment by focusing on activities such as mindfulness and deep breathing exercises that promote mental well-being.
• Teach children to wash their hands and face regularly to remove pollutants. Ensure they have a balanced diet rich in antioxidants, vitamins, and minerals to boost body immunity.
• Track your children’s health with regular medical check-ups, with special focus on respiratory health and cognitive development.

We spend long hours at work and often must remain online at home too. Our children are also hooked to digital devices. How can we build strong relationships with them?

— Hridya Malik, Pune

Excessive technology use adversely impacts parent-child communication and bonding. Some suggestions for parents to nurture strong relationships with children:

• Establish clear rules about screen time, especially during family interactions. For example, designate certain hours — such as family meals or before bedtime — when everyone goes offline.
• Designate specific areas in the home such as the dining table or living room as ‘tech-free zones’ where everyone engages in face-to-face interaction.
• Children learn by example. Model balanced use of technology.
• Engage in non-tech activities that promote quality time.
• Make a conscious effort to actively listen to your child. Children who are heard are likely to develop a strong emotional bond with their parents.
• Make time for regular one-on-one interactions with children. Whether it’s a weekly outing or quiet time together, prioritizing these moments signals children they are important.
• While digital devices are a distraction, they can also be used to strengthen relationships. Share positive experiences with your children through family-oriented apps, games, or educational content that promotes learning. Video calls with distant family members also strengthen familial bonding.
• Encourage children to express their anxieties and fears. This builds trust and strengthens the emotional connection between parents and children.

My seven-year-old son is hyperactive. We live in a small two-bedroom flat, with little playing space outdoors. How do we channel his excess energy?

— Mallika Suren, Chennai

Here are some ways to effectively channel your son’s energy:

• Establish a consistent daily schedule that includes time for physical activity, creative play, and rest. A predictable routine reduces restlessness.
• Encourage your child to play indoor games. Try activities such as yoga, board games, and interactive games such as ‘Simon Says’ and ‘Freeze Dance’.
• Teach him deep breathing, stretching, and mindfulness exercises to calm him.
• Encourage frequent short breaks throughout the day for physical activity. These could be quick five-ten-minute sessions doing jumping or spot running.
• Incorporate video games or apps that promote physical movement, such as dance and exercise games.
• Provide fidget tools such as stress balls and sensory breaks.
• Find time to take him to the local park or other outdoor areas in your community.