How To Remain Stress-Free During Exams? Expert’s Opinion (Image: Pixabay)
As the 10th and 12th Board exams are around the corner, students generally feel anxious about their performance in the exams. Irrespective of whether a student is the class topper or a backbencher, anxiety or exam- stress do not differentiate them and impact everyone equally.
Despite working hard for the entire year, some students could not do well in the exams, contrary to those who studied comparatively lesser perform exceptionally well. The difference lies in how we handle our mental and emotional status during the examination days.
So, to help maintain the mental and emotional well-being of the students, we talked to Dr Madiha Zaidi, a Dubai-based Clinical Psychologist. Dr Zaidi provided some insightful suggestions to students on relaxing and avoiding exam- anxiety or stress.
Exam- stress is common among students. What would you advise for managing this pressure?
Examination stress or anxiety is caused due to the pressure to perform better in exams. And it comes with usual emotional and physical responses which affect our cognition and memory. However, it could also be a motivational factor.
To turn the stress into a positive force there are few things that one should practice. To keep herself or himself calm while preparing for the exam students should follow a routine for study which includes regular breaks.
One should relax and practice mindfulness via relaxation techniques to handle exam- stress or anxiety. Healthy food habits and physical exercise are also vital to manage exam- pressure.
Due to stress, some students lose focus on their studies during exam days. What tips would you provide them to improve their focus?
Exam- anxiety is a common thing among students. Students may lose focus due to overstressing themselves or sometimes by following a mismanaged and unhealthy routine.
To improve focus during exam days, proper sleep, physical exercise, and a healthy diet are essential.
Another important thing for students is to “set realistic and achievable goals“. Students should not overburden themselves to achieve one hundred percent.
How much sleep should students have to perform better on exam days?
Students should sleep at least 6-8 hours daily. A sound and long sleep are essential to enhance their “memorizing power and retention capacity“. Taking less sleep may make the brain tired and slow its processing.
In your opinion, what schedule should students adhere to during exams?
In my opinion, students should follow a structured study schedule. Proper eating, sleeping, exercising and regular breaks should be included in a balanced schedule.
Allocating specific time to each topic helps them cover a comprehensive syllabus and build confidence.
If any outside help is required students should ask for it. “Openly talk to parents” and also reach out to counselors, if needed.
How important do you think sports and physical activity are for managing stress during exams?
After continuously studying for longer hours, students may feel sluggish, bored, and lethargic. It feels that we are running out of time and have so many things to revise in a limited period. But still, we should not ignore and do some physical exercise, relaxation and to fix our focus.
Light exercise including walking, running, and playing may help release “dopamine and serotonins” that are known as ‘feel good hormones’ and create healthier and happier moods which is important to reduce stress and anxiety.
Relax and refresh your brain by adopting some relaxation techniques such as meditation and listening to light music.
What tips would you offer to reduce pressure and perform well in the examination hall?
Most students feel anxious and stressed while writing the exam if they are not well prepared. Preparing in advance, following a well-planned study schedule, regular exercise, and proper sleeping helps to enhance focus. It increases students’ confidence and they perform automatically better while writing in the examination hall.
What advice would you like to offer parents to support their children?
Parental involvement plays a vital role during exams. “Being supportive instead of controlling” and making things easier for their kids provides immense emotional and mental support to students.
Parents can provide emotional support. By being a good listener, providing positive thoughts, creating a positive environment, and telling them the “exam is not the end“. By encouraging them to study and not to worry about the result.
Maintaining and following timetable and asking them to take regular rest. Providing them with healthy and nutritious food and asking them to sleep well.
What kind of food do you advise students to eat during exam days to be fit and active?
Food plays an important role in increasing focus while studying. What is important is the type of food. Some food might bring abdominal discomfort, might be heavy, and bring lethargy to the body.
One most important advice is never to miss your breakfast, long hours of fasting lead to a drop in blood sugar level and this affects focus and cognition which are very much necessary during exams.
There are certain types of foods to enhance alertness and memory. Increase energy level and general well-being. Protein-rich food such as eggs, nuts, paneer, yogurt, and fruits.
Best to avoid carbohydrate-rich food because it induces sleep and causes gastritis. Carbs, oily food, and junk food must be avoided during exam days.
One important thing is to reduce the consumption of caffeine which is considered the best way to keep them awake but the result is the opposite. It affects concentration and attention too. Instead sleeping properly is very important to relax and keep yourself calm.
Fresh juice, high-fiber food, and high-water content are most advisable.
Small meals in small duration are easy to digest and to remain energetic.
Dr Madiha Zaidi is a Clinical Psychologist based in UAE. She completed her research on “psychological problems in relation to marital & employment status and violence against women”, from Jamia Millia Islamia.
