Dear parents...

Managing stress during Board exam season has many elements. The key is to instil a positive mindset in your ward

February 24, 2018 12:10 pm | Updated 12:12 pm IST

Gearing up for your child’s board exams? You must have left no stone unturned for their exam preparations. But are you helping them on how to cope up with examination stress? Yes, exam time is stressful for children and parents, both. While some stress can give a positive boost, excessive stress of performance can have adverse effects. But as a smart parent you can surely help your children cope with exam stress.

Examinations and stress, both are an inevitable part of life. Children have to be gauged in some way and board exam is just one of the evaluation methods. So, when preparing for exams, it is equally important to know how to reduce exam fear. Let us look at some effective ways of handling exam stress.

Being positive about the outcome is most important factor. Many children and parents face exam stress because of the fear of performance and of results. This often results from lack of confidence or expectations and pressure to excel.

Positive reinforcement

Children look up to their parents for inspiration, and much of their emotional status depends on parental support. As role models, parents must deal with their stress and help their children handle exam stress effectively. Being ambitious is good, but the best approach is that of positive reinforcement

Exam stress is a common occurrence, but if you know the symptoms, you can deal with it in a better way.

Symptoms include:

Headaches and migraine

Muscle tension and body pain

Appetite changes, abdominal pain

Constipation or diarrhoea

Difficulty sleeping

Increased irritability and mood swings

Inability to concentrate

These are just a few common ones. But when they continue for long, they can cause trouble and affect the exam performance too. Rapid heartbeat, shallow breathing and sweaty hands are acute symptoms of stress, often seen during the board exams.

A constructive and assertive parent can bring up a positive and confident child. Avoid comparing your children with other kids. Every child is different and has a unique way of learning. So, appreciate your child’s abilities and encourage them to excel in their way.

For students

Feeling stressed out can do more harm than good. The first step is to plan exam preparation next is to prepare a stress management plan

Get to know the exam pattern and be aware of the types of questions that would be asked.

Manage your time effectively, and follow your study timetable.

Pay attention to your body signals, take rest when needed.

Avoid discussing answers after the exam is over.

Focus on the next paper instead.

Although exams call for a lot of revision, exam time relaxation is also necessary. Continuous studies and stress can cause exhaustion and fatigue, while some relaxation allows your mind to unwind. You can choose your preferred method of relaxation:

Take a break and go out for a walk, play your favourite sport or hit the gym

Enjoy your hobbies, music, art or read a book

Relax your muscles, perform stretches and exercise daily

Practice deep breathing

Take a warm shower

Get good sleep at night

Diet too plays an important role in keeping children healthy and stress free. Exam stress increases stress hormones, causing hormonal imbalance, and can affect the appetite too. Some children do not wish to have any food while some may crave for junk, high fatty food or sweets. But that’s exactly the time when such foods must be avoided.

The demand for certain vitamins and minerals increases with exam stress. Include whole grains, fresh fruits and vegetables, in your diet. Foods rich in omega-3-fatty acids can boost memory, improve attention and keep you fit. Some of the rich sources of these are walnuts and almonds.

Keep yourself hydrated. Drink plenty of water and carry water when you go out. Avoid sugary drinks and caffeinated beverages; instead drink coconut water, buttermilk and fresh fruit juices.

There is stiff competition, but with effective strategies, you can definitely manage your stress. Parents can help children handle board exam stress by participating actively in their preparation. Instil good study habits and positive thoughts about studies and examinations.

Exams can be a great experience, if you look at them constructively. Manage your own stress and motivate children to enjoy learning. The students will be sure to give their best.

The author is Lifestyle Management Consultant, Healthians

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