Exam preparations are in full swing, and the pressure is building up. Endless hours hunched over books, a syllabus that looks like Mt Everest, parents who appear perennially anxious, and peers who seem to be miles ahead in their revision — all these make you want to press the panic button. According to a recent survey in Delhi, over 70 per cent students suffer from extreme stress in the months just before the Board exams. Previously not so well understood, the physical and psychological manifestations of pre-exam anxiety are increasingly coming into focus.
Examination stress is caused not by the exam itself but by the need to succeed. Results and cut-off marks decide the course of students’ lives, putting them in a battlefield with their peers. Not just that, exam results are sometimes a matter of family honour as well. If a student constantly worries about ‘What marks would I score?’ or if parents lose sleep over their child’s result, negative energy gathers around the task of writing an exam. The race to secure a rank leads to a competitive environment between friends, maybe even siblings, affecting social relationships as well as exam performance.
Stress is the “wear and tear” we experience as we make adjustments to our continuously changing environment. As a positive influence, stress can propel us into action, leading to an exciting new perspective. As a negative influence, it can arouse feelings that cause health problems, such as headaches, upset stomach, insomnia, high blood pressure etc.
An important way to enhance your skills while preparing for exams is to have healthy food, get enough sleep, exercise a bit and communicate with loved ones. A good diet is fuel for the brain during exams. Have more of greens, fruits, salads and pulses and cut back on oil, spices and salt. Plan at least six to seven hours’ sleep to increase concentration. Structured physical activity — 15-20 minutes of brisk walking, jogging, swimming or an outdoor game, is not only refreshing but also mood-lifting.
So remember the three ‘A’s for handling pre-exam stress:
Acknowledge the stress: Recognise that stress-inducing factors are inevitable and that one must learn to handle them. An examination is one of them — just a stepping stone on the staircase of life.
Appreciate the causes: Instead of blaming yourself for the stress build-up, pinpoint the cause and tackle it. For example, ditch unrealistic expectations from yourself and stop comparing your performance with that of others.
Alleviate the pressure: Resort to simple stress-busting techniques. Have a calming vision to look at when you need a mental escape from your surroundings — it could be a flowering plant or a beautiful picture. Do a few minutes’ stretching to relax your muscles before you go to sleep. Your lifestyle can counter anxiety. Once you have seen the benefits of relaxation, it will encourage you to develop more permanent ways of reducing stress.
The author is a senior consultant psychiatrist with Moolchand Medcity and Vimhans, New Delhi. Send him an email at hthorizons@hindustantimes.com, marked ‘Dr Nagpal’