Ways to reduce exam anxiety

Exam fever is common among students. However, this academic year, the stress is more than usual. As a direct result of the pandemic, there has been a considerable rise in mental health problems among students.

The shift from offline to online classes resulted in the disruption of students' daily routine. There was also limited interaction between teachers and students, due to which many students found it difficult to get their doubts cleared.

While regular tests conducted before the Boards helped students get familiarised with writing the final exam, this year, students didn't get to practice writing exams in the exam hall.

After being confined to their homes for a year with all assignments and exams being held online, students now have to write Board exams offline. This sudden change in the environment and the assessment methodology is impacting students' mental and physical health.

Therefore, the need of the hour is to identify the triggering factors and develop a strategy to overcome examination stress. Here are some tips:

Target realistic goals: Do not try to study a large portion of your syllabus within a smaller period. That will add to your stress. Make realistic goals and try to achieve them.

Create suitable environment: Try to mimic the examination environment at your home to deal with the examination hall stress. If your examination is for three hours, try to stick to your seat and write for a similar duration.

Study in a quiet place without distractions.

Take breaks: Do not study for a prolonged period. Take regular breaks.

Make a plan of what you want to work on in each study session. Break it down into smaller tasks and work on one task at a time.

Take help: Do not hesitate to interact with your teachers and get your doubts cleared. It will increase your confidence.

Time management: Time management is crucial. Plan your study time table in such a way that you manage to cover the syllabus in time.

Stay positive: As you have already been taught in online classes and you have studied the same, you do not have to start from scratch. Staying positive will relieve stress.

Take care of your health: An unhealthy body results in a lack of concentration that further adds to stress. Take care of your physical and mental health. Have good nutritious food, which is good for your brain and energy levels. Avoid junk foods. Have a good night sleep. This gives your brain time to recharge and remember what you have learnt.

Keep focused on your study, don’t let other issues distract you.

Responsibility of parents

Parents also play a vital role in reducing their child's exam stress. They should recognise the stress symptoms in their child and act accordingly.

Lack of appetite or overeating, poor sleep, headaches, trouble in making decisions, physical inactivity, isolation, confusion, difficulty in initiating studies, change in behaviour, anxiety and nail-biting are some of the symptoms that parents should keep an eye on.

These symptoms may indicate that the child is undergoing exam stress. As parents create a healthy environment at home, take care of your children's diet, and advise and assist your children to study but do not pressurise them. Positive interactions and building confidence in children will go a long way in making them better prepared for the exams.

(The author is a paediatrician)