Exam stress? Experts share how to cope with it and improve performance

Mar 8:The board exams started on March 5, for both Classes X and XII, which means scores of students and parents around the country are in a constant state of tension and stress. And that's actually pretty normal. However, the trouble starts when the exam anxiety and nerves become overwhelming for students. Not only can it lead to a bad performance during exams, but can also have an adverse effect on the mental health of the student and, in extreme cases, suicide has also been reported.
Dr Mrinmay Das, senior consultant, behavioural sciences, Jaypee Hospital, Noida, describes stress as, "The body's way of responding to any kind of threat or demand - be it real or imaginary. When one feels stressed, then the nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouses the body for emergency action."
Here is some basic information that we should know about exam stress, so that it can be tackled effectively.
Why are you experiencing exam stress?
* You often need to learn and recall a large amount of syllabus
* Exams always have an element of uncertainty about them
* The social pressure and high expectations of family and friends can be burdensome.
What are the symptoms of being under stress?
* Physical Signs: Increased heart rate, shallow breathing, muscle tension, excess perspiration, heart palpitations, stomach churning, headaches, dry mouth, nausea, light-headedness, insomnia/nightmares, change in eating patterns.
Behavioural Signs: Procrastination, restlessness, wanting an escape, avoiding the company of others, substance abuse, high-risk and self-destructive behaviour.
* Emotional Signs: Wanting to cry/laugh, feeling hysteria, anger, helplessness, fear, disappointment, depression, irritability, frustration.
* Cognitive Signs: Negative/self-critical thinking, confusion, poor concentration and memory, racing thoughts, going blank, difficulties with problem-solving.
How to cope with the exam stress?
Dr Sandeep Vohra, senior consultant, psychiatrist, Indraprastha Apollo Hospitals, lists out some tips.
* Plan out a revision time-table according to the time.
* Get adequate sleep for 6-8 hours, especially the day before the exam, else it might lead to you muddling up whatever it so that you/your do know.
* Talking about stress and sharing worries can also help ease the pressure. This process of catharsis provides relief from strong or repressed emotions.
* Adequate nutrition also helps with staying energetic and retaining more of the subject. Avoid oily and spicy food. and instead, opt for juices and green vegetables.
Can stress that's left undealt with have lasting effects?

Stress left undealt with during exams can cause performance anxiety, increase the negativity and even result in clinical anxiety and depression in the future. Dr Vohra advises that if the parents feel that the child cannot cope up, then they should get professional help.
How can the family and friends help?

* Parents can create a supportive environment such that the child is not distracted or disturbed.
* The child should not be discouraged and should be given a positive environment.
* Parents should avoid comparing their child with other achievers they know.
* Verbalising the expression of unconditional love and support will also encourage the child.
Source: Agencies



No comments yet! Be the first one to leave a comment.

Add Comment


More Health News

Unhealthy and painful: 5 extreme ways to lose weight that you should ..

6 fascinating facts about the human brain ..

- Eye test can now detect early signs of dementia, says study
- From wood splinters to menstruation belt: How sanitary napkins evolved over time
- Decoded: How baby's sex may influence pregnancy complications
- Weight Loss: Top 10 Breakfast Mistakes You Need To Stop Making Today!
- Millennials going overboard to obtain six-pack: Survey
- Sitting for long hours is setting you up for heart risks, diabetes, stress and b
- Express Recipes: 'Bajra Raab'; the natural health drink
- Novel drug may help treat hair loss
- People have realised exercise is best medicine: Zumba star Beto Perez
- Beat the summer heat with this cool 'Orange Cinnamon Tea' recipe
- NHPM set to address health of govt hospitals
- How to lose weight: 6 kinds of easily available foods you MUST eat to shed the k
- Taking vitamin B6 could help you recall dreams
- Laser-based saliva test to help diagnose diseases early
- 170 potential lung cancer drug targets identified
- Is sudden weight loss causing hair loss?
- Kale and beetroot are nutritious ingredients for healthy food
- World Liver Day 2018: Emerging liver health crisis in Kerala, an interplay of ab
- Novel method to help repair damaged ear
- Weight-loss surgery may prevent kidney disease, failure: Study

Related News

Dog therapy may help student reduce stress
Mar 13:Are you too stressed out because of your academics? Try spending some time with a dog, as a new study suggests that one-on- .. read more
Provide all facilities to the appearing candidates of Group - II exams: Member TSPSC T.Vivek
Staff ReporterNirmal, Oct 27:?Member of Telangana State Public Service Commission T. Vivek urged the District administration to m .. read more
Hyderabad's 11-year-old genius appears for class 12 exam
Vishwas NewsHyderabad, Mar 3:In a rare feat, city lad Agastya Jaiswal appeared in the ongoing Senior Intermediate examination (12t .. read more
NEET, JEE exams to be conducted twice a year, says Union HRD Minister Prakash Javadekar
July 7:Union HRD ministry Prakash Javadekar on Saturday announced that the NEET and JEE exams will be conducted twice a year. Whil .. read more
Sound Stimulations May Help the Elderly Sleep Better
Washington D.C: Disturbed sleep and loss of memory are the major concerns of ageing. With physical changes in our body, our sleep .. read more

More Related News

- Online tutorials for SBI Clerk exams
- Telangana SSC exam results 2017, to be declared on May 3
- SSC MET scientific assistant exam answer key 2017 released at ssc.nic.in
- 46 students booked for malpractices in inter exam
- 85 students booked for malpractices in inter exam
- Hormone therapy may boost working memory in women : Study
- Enhance skills to cope-up with technological advancement: NTPC Director
- Telangana ICET 2018 Schedule Released
- Downloading of hall tickets for Urdu Officers exam begins
- Cycling regularly reduces stress and anxiety

More Latest News:

- Musi clean-up gains pace
- TS issues guidelines for implementing Economic Support Schemes
- Telangana will protect sericulture farmers, says Etela Rajender
- Global meet on blockchain in Hyderabad
- 200 check dams coming up in Telangana
- Fighting rain, flood for Medigadda dream
- Break silos, make government seamless for people: President Kovind to newly recruited IAS officers
- PM Narendra Modi wishes former Tamil Nadu CM Karunanidhi speedy recovery
- Ahmedabad 2008 serial blasts accused gets bail
- Congress leader Jairam writes to NMML director over confusion for museum approval
- PNB scam: Fugitive jeweller Mehul Choksi says he took Antigua citizenship last year to expand business
- Eye test can now detect early signs of dementia, says study
- India vs Essex Practice Match: India's frontmen dazzle, sidekicks falter
- Hopeful to be part of England squad in World Cup 2022, says Phil Foden
- Twenty young boys and girls to represent India at Junior NBA World Championship
- Mission: Impossible Fallout box office prediction: The Tom Cruise film will earn Rs 10 crore on Day 1
- Saheb Biwi Aur Gangster 3 movie review: The weakest link is Sanjay Dutt's gangster
- Saudi Arabia joins global pledge to protect disabled rights
- Iran's Revolutionary Guards' chief warns Trump: 'If you begin the war, we will end it'
- Houthis accused of threatening world's electricity supplies
- Youth, woman held for murder
- Rahul Gandhi congratulates ragpicker's son for cracking AIIMS entrance test
- Cows are safer than women in the country, says Shiv Sena chief Uddhav Thackeray
- Bihar clears new liquor bill, CM Nitish says prohibition for betterment of poor
- 'Do not stop writing': Kerala CM Pinarayi Vijayan backs writer Hareesh over novel controversy
This page was created in 0.0373311042786 seconds