As educational institutions affiliated to the Nagaland Board of School Education (NBSE) are set to conduct promotional examinations for students of Class 9 and below, starting this month, young minds may experience exam stress. Anxiety caused by pressure from students themselves, parents or teachers before an exam is normal; in fact, it can enhance performance but the result can be counterproductive it is overwhelming.
There are several factors like high expectations, unpreparedness, fear of failure, etc., that can contribute to exam stress and subsequently affect one’s physical and emotional well-being. According to experts, symptoms of overwhelming stress include headaches, loss of temper, difficulty sleeping, finding hard to concentrate, and loss of appetite.
In an article published earlier this year, IANSlife mentioned five effective strategies suggested by Ajay Singh, Principal of the Scindia School, to empower students to overcome exam stress.
Here are five strategies:
Create a Realistic Study Schedule: Create a well-structured study timetable that can help you manage your time effectively and reduce last-minute cramming. Break down your subjects into manageable chunks and allocate specific time slots for each. Make sure to include short breaks to maintain focus.
Practice Mindfulness and Relaxation Techniques: Incorporate mindfulness and relaxation exercises into your daily routine to alleviate stress. Deep breathing, meditation, yoga, and progressive muscle relaxation are proven methods to calm your mind and reduce anxiety levels. Spend a few minutes each day engaging in these practices to foster a sense of peace and clarity.
Maintain a Healthy Lifestyle: Proper nutrition, regular exercise, and adequate sleep are crucial for optimal brain function and stress management. Fuel your body with nutritious foods, stay hydrated, and prioritise physical activity to boost your energy levels and enhance concentration. Aim for 7-9 hours of quality sleep each night to recharge your body and mind.
Seek Support from Family and Friends: Never hesitate to reach out to your loved ones for emotional support during the exam season. Share your concerns and feelings with them and allow them to provide encouragement and reassurance. Surrounding yourself with positive influences can help alleviate feelings of isolation and foster a sense of belonging.
Practice Positive Self-Talk and Visualisation: Cultivate a positive mindset by replacing negative thoughts with affirmations and encouragement. Visualise yourself succeeding in your exams and focus on your strengths and achievements. Celebrate small victories along the way and remind yourself that you are capable of overcoming challenges. By fostering a positive self-image, you can boost your confidence and resilience in the face of adversity.
Prioritise Revision and Review: Regular revisions are important for reinforcing concepts and identifying areas that require further clarification. Allocate dedicated time for reviewing your notes, practicing past papers, and seeking assistance for challenging topics. Effective revision strategies can boost your confidence and performance on exam day. During this time the focus must remain on revising concepts and strengthening understanding and recall, rather than trying to learn new concepts. Last-minute attempts at trying to learn new concepts can lead to unnecessary panic that can derail the study plan and revision schedule.
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