The Best Way To Reduce Exam Stress

Examinations have now become synonymous with stress. Today, the pressure of exams has taken the pleasure out of school and college days. Fierce competition has entered children's lives, sometimes robbing them of their childhood. Exam stress and pressure may be dangerous for their mental and physical health.

What is exam stress:

It is a condition where a child experiences extreme distress and performance anxiety. Exam stress becomes an issue when it interferes with the ability of a child to perform and achieve academic goals.

According to a first-of-its-kind survey by the National Council for Educational Research and Training (NCERT), around 80 percent of students in standard 9-12 suffer from anxiety due to exams and results. Most of these students felt they would not be respected if they did not perform well in their studies.

Moreover, every kid is expected by their parents to perform well, and this expectation can further add to their pressure.

Parents and Exam stress:

Examination stress can affect all stakeholders -- Parents, students, and teachers. As a parent, there is a lot you can do to reduce exam tension. For instance:

1. Avoid putting pressure on your kid just because you are stressed or under pressure. Do not compare your children to others. Keep in mind that each kid is unique
2. Know your kid's true potential and set realistic expectations. Keep encouraging them positively
3. Ensure they eat and sleep well. Breaks in between studies are extremely important
4. Believe in your kid's abilities and do not enforce your dreams upon them
5. Before exams, if you notice any signs of stress, talk to them, and calm them down

Here are some of the signs and symptoms of stress to look out for:

1. Your kid seems to worry a lot and is tensed all the time
2. Keeps complaining of headaches and stomachaches
3. Is unable to get a good night's sleep
4. Loses interest in eating or eats more than usual
5. Does not enjoy doing the activities that they used to before
6. Feels anxious and depressed

Exam stress and students:

Removing the stress of exams may not be possible, but dealing with it and managing it better can be done. Here are some tips on how to reduce exam stress:

1. Time management: Spend time on things that you feel are important---set time for revision and practice.

2. Eat well, sleep well and exercise: A good night's sleep can do you wonders, so make sure you get eight hours of sleep. Never skip your meals. Eat a healthy, protein-rich diet and drink a lot of water. Do not forget to do some light outdoor exercises too.

3. Avoid panic: Panicking before exams is very common. When you feel you are panicking, take deep long breaths. Observe your breath going in and out and feel your calmness and balance return.

4. Talk it out: If you are stressed, speak to someone you trust and can confide in.

   Every child should remember that exams are just a part of life. It does not determine your life or future.

   Glow & Lovely Careers (formerly known as Fair & Lovely Career Foundation) can offer tips, stress management courses and expert guidance on how to manage and deal with examination stress.