Get Rid of Exam Stress in 6 Simple Ways

If your child is appearing for Class X or Class XII board exams this year, it is but natural that anxiety has begun to surface as the dates approach. In many cases, exam fever and stress can lead to emotional breakdown and even affect physical health, which can a take a toll on his/her academic performance. Here are ways you can help your kid cope with the stress.

1) PRACTISE YOGA AND MEDITATION Even some simple yoga poses can help your child calm down because they require focus that helps them de-clutter the mind. According to training director Frank Mapranny, the bird, upward or downward facing dog and the lotus pose are some of the yoga exercises that can act as stressbusters. Here’s your guide to practising them.

    -LOTUS POSE: Sit in a crosslegged position, one foot placed on the other. Keep your upper torso straight and relax your elbows. Close your eyes and concentrate on your breathing, “This facilitates the mind to calm itself and relax the body,” says Mapranny.

   -DOWNWARD DOG: Lie on your stomach. Maintain a tight spine and your shoulder blades depressed with palms resting on the floor. Exhale and lift your back toward the ceiling in such a way that your legs are pushed back. Assume an upturned ‘V’ pose.

    -ABDOMINAL BREATHING EXERCISE: Practising this simple breathing exercise for 10 minutes a day can help to calm your stressed nerves. With one hand on the chest and the other on the belly, take a deep breath in through the nose. Take six to 10 such deep and slow breaths per minute. You can even do this on your way to the examination hall.

   -SIMPLE STRETCH: Stand straight with your feet apart. Roll your shoulders back. Extend your arms forward and lift them up, linking your fingers together. If possible, stretch a little more and stand on your toes for a couple of seconds. This simple exercise will help alleviate stiff shoulders, arms and upper back.

2 MOOD-LIFTING FOODS Getting the right nutrition is important, even more so during exam time. The right kind of food and drinks can re-energise your system and increase your alertness. While you might be tempted to grab a bar of chocolate, stay away from foods that give you a ‘sugar rush’. Though it may energise you for the time being, you will feel a slump soon after. Instead, try healthy moodlifters like nuts, dry fruits, popcorn or have a fruit smoothie.

3) PRACTISE A HOBBY If you can’t concentrate on studies, practise a leisure time activity of your choice. Avoid surfing through TV channels or playing a game on your smartphone or computer as it can strain your eyes further. Instead, nurture a plant, paint, etc.

4) GO FOR A WALK Sitting on the same study desk for hours, buried in books, can take a toll on your mental and physical health. Get out of the house for an hour. In the evenings particularly, go for a jog or cycle in your neighbourhood.

5) GET ENOUGH SLEEP According to experts, getting good sleep, especially the night before the exams is essential for a good performance. A good night’s sleep helps improve your concentration levels. Most teenagers need between eight and ten hours’ sleep. Moreover, it is important that you maintain the same sleeping hours everyday.

6) MUSIC THERAPY Several studies have shown that certain kind of music has the ability to calm down your nerves and reduce stress. “Music has healing properties. It can reach upto your cell levels and reduce anxiety and relax your mind. Before your child begins to study, ask him/her to listen to any of his favourite songs, preferably softer ones because listening to heavy metal or rock will only increase the excitement. Putting on light instrumental music like flute is also a good option,” says Prasanna Shetty, who conducts music therapy sessions not only for students but also for parents.

HOW PARENTS CAN HELP THE SITUATION
Your child is already feeling the exam pressure. Don’t put additional burden by making a big deal of board exams. Make your child understand that exams are not the be-all and end-all of life. Help your child with revision or keep a timer when he/she practises writing exam papers. Switch off all the distractions. Don’t expect your child to study if you are going to be watching movies on loud volume in the living room. Ensure that your child eats well and stock up on healthier food options at home. Head out for a walk together.

SPOT THE SIGNS
While some amount of stress is natural, you should seek help if you spot the following signs in your child: Frequent emotional breakdowns Constant display of anger and irritability Sleep problems Lack of concentration Frequent headache or stomachache Loss of appetite.(TOI)

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