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| How to avoid stress, anxiety during board exams | | | Dr Vijay Garg
Board exams are an important phase in a student’s academic life. They often bring pressure, expectations, and fear of the unknown. While a certain level of stress can motivate students to study, too much stress and anxiety can harm concentration, memory, and overall well-being. Learning how to manage this pressure is just as important as preparing for the exams themselves.
One of the most effective ways to reduce stress is proper planning. Creating a realistic study timetable helps break the vast syllabus into smaller, manageable parts. When students know what to study and when, the feeling of being overwhelmed decreases. It also builds a sense of control, which naturally lowers anxiety.
Regular breaks and balanced routine are equally important. Studying continuously for long hours can exhaust the mind. Short breaks, light stretching, or a quick walk can refresh the brain and improve focus. Along with this, getting enough sleep is essential. Sleep helps in memory consolidation and keeps emotions stable. Late-night cramming may increase anxiety and reduce performance.
Healthy eating and hydration also play a role in stress management. Nutritious food, fruits, and plenty of water keep energy levels steady. Excessive caffeine or junk food can increase restlessness and disturb sleep, adding to anxiety.
Another powerful tool is positive thinking and self-talk. Many students create unnecessary fear by constantly thinking, “What if I fail?” or “I can’t do this.” Replacing such thoughts with positive ones like, “I am prepared,” or “I will do my best,” builds confidence. Practicing deep breathing, meditation, or simple relaxation exercises can calm the mind during moments of panic.
Avoid comparisons with friends or classmates. Every student has a different pace, learning style, and strength. Comparing marks, hours of study, or mock test scores only increases pressure and lowers self-esteem. Focus on your own progress instead of competing with others.
Support from parents, teachers, and friends
Conquer the “Unkown” with Planning
Anxiety often stems from a feeling of being out of control. Structure is the best antidote to this.
The Power of Small Chunks: Instead of looking at a 200-page textbook, break it into “micro-goals.” Finishing one specific chapter feels like a win, which releases dopamine and reduces stress.
Realistic Timetables: Avoid “aspirational” schedules that offer no time for breathing. A good plan includes 50 minutes of study followed by a 10-minute break (the Pomodoro Technique).
Prioritize Weak Areas: Tackle the subjects you fear most during your peak energy hours (usually in the morning) so they don’t loom over you all day.
2. Treat Your Body Like an Athlete
You wouldn’t expect a car to run a race on empty or poor-quality fuel. Your brain is no different.
The 7-Hour Rule: Sleep is when your brain moves information from short-term to long-term memory. Cutting sleep to “cram” actually makes you more likely to forget what you’ve already learned.
Brain Food: Swap sugary snacks and excessive caffeine for nuts, fruits, and plenty of water. Sugar crashes can mimic the physical symptoms of a panic attack (racing heart, jitters).
Move to De-stress: A 15-minute walk outdoors lowers cortisol (the stress hormone) and clears mental “fog.”
3. Master Your Mindset
How you talk to yourself matters more than you think.
Stop the Comparison Game: Everyone’s preparation journey is different. Avoid “exam post-mortems” or discussing how many chapters others have finished; it only fuels unnecessary panic.
Positive Reframing: Instead of saying “I’m going to fail,” try “I’m going to do my best with what I’ve prepared.”
Mindfulness: If you feel a wave of panic, try Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. This tells your nervous system that you are safe.
4. On the Day of the Exam
The morning of the exam is about maintaining “zen.”
No New Topics: Avoid looking at new material an hour before the exam. It creates confusion and lowers confidence in what you already know.
Arrive Early: Rushing to the center adds unnecessary “survival stress.” Arrive early, find your seat, and settle in.
Triage the Paper: Spend the first 5–10 minutes reading the entire paper. Start with the questions you are most confident about to build momentum and “thaw” any initial brain freeze.
A Quick Reminder: A Board Exam is a test of your knowledge on a specific subject at a specific time. It is not a reflection of your worth or your entire future.
Dr Vijay Garg Retired Principal Educational columnist Eminent Educationist street kour Chand MHR Malout Punjab |
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