Meditate to fight stress

While much needs to be done to transform our education system to meet the needs of all, it is equally important to teach our children ways to manage stress, says DR PRAKRITI PODDAR

Data compiled by the National Crime Records Bureau (NCRB) shows that almost 28 student suicides were reported in India in 2018, translating into one suicide every hour. It is a tremendously worrying indicator for a country to lose its valuable young resource to suicides emanating from pressure of education. Critics have time and again pointed out that our education system tends to judge widely different students on single line parameters, which is unfair. While much needs to be done to transform our education system to meet the needs of all types of students, it is equally important to teach our children the art of taking stress in their strides. It is also important for parents to not impose the burden of unreasonable expectations on their children.

Steps have been taken over the past decade to make Board examinations less daunting for students. These include more focus on conceptual questions rather than long descriptive ones and making Class X Boards optional for students. Yet, children preparing for Boards examination often end up getting overwhelmed ahead of the examination season. Some students tend to experience episodes of anxiety and sleeplessness and even nervous breakdowns. This condition is compounded by constant scrutiny by parents, teachers and inquisitive relatives as well as constant comparisons with peers.

If you are a student preparing for Boards examination, here is a list of useful suggestions to help you cope with the pressure:

• Treat Boards like any other exams. Board exams are just another exam based on the syllabus you have already studied. Train your mind to internalise the fact that these are just another exams. You have been there, done that.
• Avoid comparisons with peers.
• Give your mind an outlet. It is recommended that you must give yourself short breaks every now and then to indulge in activities that divert your mind from studies and helps it to unwind.
• Learn meditation and mind calming exercises to manage stress.

Here are a few such techniques that can help invoke a relaxation response:

• Breathing exercises: Taking slow, deep and long breaths works in two ways. Firstly, it counters the shallow breathing that comes with stressful state of mind and helps oxygen fill your lungs. Secondly, it helps divert your mind from the stressful thoughts and helps usher in a more relaxed state of mind.
• Mindfulness: Practicing mindfulness is another very useful way to beat the stress response. Mindfulness implies focusing every moment on what you are doing, rather than letting stray thoughts creep into your mind. So, if you are eating, concrete on every bite; if you are bating, focus on every exercise during the bath. However, this doesn’t happen overnight You have to train your mind into practicing mindfulness every minute of the day.
• Meditation: Meditation is another widely used technique to fight off stress. If you start your day by meditating for a few minutes, you will see that your mind is less distracted, less anxious and better focused on the job. Sit on your table every morning, close your eyes and just concentrate on a random point in space-time.

The writer is Councilor in Education, HR and Business Upliftment, Mental Health Expert, Director,Poddar Wellness Ltd