Board exams are round the corner. Praveshh Gaur shares tips on how students can be tension-free
Every year, millions of students sit for exams and many of them think that the future depends on their results. This very own belief has today made the exam period potentially one of the most stressful times of the year. Blame it on the increasing competition, parental pressure or teachers who also play a significant role in causing stress. Even after studying well the entire year, academically good students or an average student is stressed with a few-hour test. Board exams are no longer seen as positive challenge; instead it has become a way to judge students with a perspective of setting their future. The question always arises: How well have you done in your academics? This in turn has constantly reinforced the students to do well and getting good marks in the exams.
According to media reports, about 89% of India’s population is suffering from stress as compared to the global average of 86%. It is adherent that these factors have led students as well as parents to worry during stressful months. They become anxious and restless, which may be hazardous and impact the children’s physical and mental health as well as affect their overall performance. While a little stress during exams can be a good thing to motivate students’ to get to work, at times it's difficult to manage if the stress levels go out of hand. Anxiety is one reason that puts students’ confidence levels down, leading to under-performing during final exams. It has a tendency to damage the preparation period and make nothing enjoyable anymore. High expectations on the other hand is another cause of stress where bright students are expected to perform well while building a sense of competition amongst average students
How to deal with Stress
As the entire process of preparing for board exams can be very stressful, it is crucial that parents and teachers are able to help de-stress the levels of anxiety in children. Stress normally gets worse over time; however, this is what students can do to deal with stress. Developing a simple yet practical plan of action can address those extra levels of stress.
- Organise time and workload: Students must identify how the lead-up to the exams are going to be and plan a schedule ahead of time. What they will study and when. For instance, students can set a study period of about 30minutes to 1 hour, with a 15 minute break in between. This way will help to prepare a timetable and encourage them to follow it daily.
- Follow practical study tips: Teachers and parents can encourage students to study in groups where students are reviewing each other's work and often take help of some visual forms of inspiration such as quotes or pictures. During the study hours, it's important that they keep aside their mobile phones to concentrate better. Referring to hand written notes and recording some of the lectures/notes is a significant step that can further help students de-stress
- Maintain a healthy diet and lifestyle: In order to control levels of stress, it's important to maintain a healthy diet and lifestyle. The brain needs constant glucose to function effectively. Hence, it’s a good idea to include some carbohydrates for breakfast, especially during exams. Parents must encourage a balanced diet and motivate children to exercise for at least 30 minutes which will reduce tension of under-performance during exams. Reduced caffeine can help students to do well too. Encouraging students to also get enough sleep is of paramount importance to mental health and dealing with stress. Besides balancing a healthy diet, students can also incorporate a few yoga exercises into their routine.
- Easy Pose (Sukhasana): Helps in improving focus and concentration. This pose acts as a great de-stressing tool.
- Thunderbolt Pose (Vajrasana): This pose helps in strengthening digestion and improves sleep cycle which is much needed to de-stress.
- Child’s Pose (Balasana): This exercise increases blood circulation in the head region and can help the brain function more effectively.
- Supta Vakrasana: This exercise helps in reducing any physical pains in the body which also helps in de-stressing. Best to try this in the mornings
- Shavasana: A great exercise to end the day with relaxation. A conscious relaxation time is important to unwind daily.
The writer is Founder-director, Srauta Wellness
