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Photo: H. Vibhu

Stress factor Exams can play havoc with your emotions

Though temporary, stress of this nature, commonly known as ‘feel it right now’ acute stress, can become chronic. This happens when students have to appear for a series of exams and pressure is laid on them to perform well. Peer pressure and post-exam stress affects concentration and memory, and weakens the immune system, thereby limiting people’s ability to fight even the most harmless of illnesses, say experts.

The stress (S) factor, they say, often goes unnoticed because invariably the damage done is attributed to other diseases and conditions. Apart from the mental pressure it imposes, increased heart rate, headache, sweaty palms, indigestion, sleeplessness, and a churning stomach are some of the other problems caused by stress. All this could prevent students from giving their best performance in the Board exams.

Researchers at Michigan State University say that exam pressure is more likely to impair the performance of good students than the average ones. This is because it affects their short-term or working memory which enables them to process numbers and thoughts while focussing on a problem.

While high expectations prevent some students from giving their best, others are able to handle the pressure easily. Then there are many who lose focus or simply exhaust themselves just with the preparations.

So how does one cope? Counsellors suggest early preparation, mock tests, time management, breaks and a healthy lifestyle. Students should make sure that the lessons don’t pile up so that it becomes difficult to handle the volume at the last minute.

Examination phobia is so potent that eleventh-hour cramming is a common sight in many homes. Stress and anxiety disturb the delicate biochemical balance in the body and cause protein and vitamin deficiencies. Wrong diet and snacking habits can affect overall academic performance.

Dr. S. Shanmukhi, Consultant Clinical Psychologist, Department of Neurology, NIMS, says students should get enough sleep, stay hydrated, forgo excessive amounts of caffeine, take regular breaks and maintain a study routine to stay calm and achieve best results.

The brain needs nourishment, particularly during exam times when students are under extra physical and mental stress, she says.

Consuming vitamin E helps ensure healthy blood flow; yoghurt provides good bacteria so essential for digestive health, iodine is essential for the brain, citrus fruits for building immunity, baked beans provide proteins, while fresh vegetables and enough water help keep the brain hydrated.

Simple breathing exercises and meditation such as vipassana can benefit the mind by improving concentration, memory, and self-confidence.

Early preparation is the best way to beat exam stress. So is time management. Poor test marks are just the manifestation of wellness quotient gone wrong horribly. Like many other factors it can be measured by increased blood pressure and stress hormone levels, clinically but can be curtailed equally if the phenomenon is taken seriously!

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