Toolkit for a stress-free exam season


It’s that time of the year again… sweaty palms, stomach cramps, nausea, dizzy spells, blinding headaches and even fever in some cases. Yes, it’s time for Board exams. The revamped CUET may have stressed the limited importance of the Board marksheet, but nonetheless, exams are terrifying times for most students – good or bad.

“No matter how well prepared I am, as my examinations near I start developing an eating disorder and get nauseous all the time,” says Delhi resident Pragya Mishra, a Class XII student prepping for her upcoming Boards.

“On the day I have my exams, I experience excruciating stomach cramps. Funnily enough, these cramps vanish the moment I enter the examination hall,” says Mishra’s friend Anokhi Das.

That exam phobia is a real thing and not just a myth is an age-old fact. While some experience serious symptoms, some suffer non-serious issues such as dry mouth and sweaty palms. Students’ well-being encompasses physical, mental, emotional and social well-being. It includes their overall development and quality of life. Schools and teachers, in particular, can play an important role in boosting well-being of students. Accentuating the positive qualities of a child can increase their autonomy, motivation and resilience and thus prove beneficial not only in school but also otherwise.

“With examinations round the corner, students across age groups are facing the stress to fare well. While some amount of stress can prove beneficial to increase focus on the task at hand, increased amounts of stress can impact the mental health of students leading to anxiety disorders,” says Dr Neha Smita Lal, Consultant Psychiatrist, Jain Multispecialty Hospital, Mumbai.

According to experts, the following steps can be helpful to curb stress and improve well-being:

- Keep in mind that exams are not everything in life. The results of exams alone cannot determine if a person would be successful in life. Once done with the exam, try to forget about it instead of pondering over the same.

- Organise your time to utilise it effectively. Set realistic goals and have enough breaks in between reading sessions to unwind and de-stress.

- Studies have shown that beyond 30-45 minutes, concentration does waver. So opt for 5-10 minutes breaks after every 45 minutes and walk around or have something to eat/drink.

- Keep fancy diets at bay, especially before exams. Optimum brain function requires students to eat well and have at least 8 hours of sound sleep.

- Drink lots of water and keep yourself physically active. Even simple exercises like jumping jacks and spot jogging for a few minutes can boost brain activity.

Go as per your needs. Everyone has a different time and place where one can be most productive.

- Don’t be put off by friends saying that they are doing loads of last moment revision. Each person is different and the same strategy cannot work for all.

- Discuss with parents about their expectations and communicate to them what you feel about it. Don’t hesitate to ask for extra support around exams. Opening up to trusted friends or family can go a long way to curb that stress and help develop practical strategies to deal with exam stress.

The saying – All work and no play makes Jack a dull boy – holds true for exam time.

“Most students have a tendency to let go of free time and me time. They think studies are the be-all and end-all. While studies are definitely important, it is equally important that the mind gets to relax from time to time. A bit of playtime or some social media will not be harmful. But, yes, one needs to know when to stop. Also, some parents stop their kids from spending time with friends during exams. They even monitor phone calls and messages. Such restrictions will only have an adverse impact.

Any person needs his peers to confide in, motivate, and work together as a team. Barring one from interacting with friends can affect the overall mental wellbeing,” says Madhulika Shrestha, a Gurgaon-based psychiatrist.

Delhi-based secondary school teacher Sharanya TL cannot agree more. She remembers a time before the pandemic created a new normal, how the class topper failed to perform at the Boards. “Parents and even teachers don’t always understand what a child is going through during exam time. Instead of burdening the child with over-expectation and cutting down all outlets of entertainment, parents should let the child be and only be the guiding force as and when needed. Every child has his or her own way of studying. Constantly comparing one to the other – even between siblings – is unhealthy. It builds resentment in the child and makes him/her lose confidence,” says Sharanya.

Very often, despite trying all positive steps, some students might still feel the jitters. “If experiencing increased anxiety, do not hesitate to seek professional help. Anxiety can be counter-productive to exam performance and professionals are in the best position to suggest tailor-made ways of dealing with it effectively,” counsels Lal.

So if exams are akin to Lord Voldermort for you, it’s time to face it like Harry Potter. From toppers to mediocre students to those barely passing, the pressure to perform affects one and all. Some argue that a certain degree of stress and fear about performance can have a motivating impact. But there is a very fine line that if crossed can result in the opposite. Take help from friends, teachers and family, as and when needed. Running away and hiding from the fear of examinations will only make it worse. Tackling and overcoming this stress is the real test.