How to handle board exam stress: Expert's tips for parents and children

With just a few days to go for the CBSE Class 10 and 12 board examinations, ensuring students’ mental and physical well-being has become just as important as academic preparation. What should children and parents prioritise to stay calm, confident and exam-ready? P S Hitha, Counsellor, Rajagiri College of Management and Applied Sciences, Kakkanad, explains. 

Mental and physical wellness
During the examination period, one word every student must remember is wellness. Board examinations are among the most important milestones in a student’s academic life, and strong preparation alone is not enough. Optimal performance is possible only when mental and physical well-being are given equal importance. Managing exam-related anxiety and ensuring holistic wellness during this time is a shared responsibility of parents as well as teachers. Here are a few practical tips to help.

Positive affirmations
First, help children understand that the fear of examinations is natural. Positive affirmations such as `you can do it' or `you are well prepared' can significantly boost a child’s confidence. Realising that anxiety varies from child to child helps students understand that it is not an abnormal problem. Avoid comparing them with other children.

Realistic study plan
Encourage students to create a realistic study plan. Do not push them into excessive last-minute studying, as over-preparation can lead to burnout. Break lessons into smaller, achievable goals and design a timetable that includes revision and adequate rest.

Nutrition and rest is key
Sleep, nutrition and overall health should never be compromised. Students should get at least seven to eight hours of sleep daily, as sleep deprivation increases anxiety and irritability. A nutritious diet that includes fruits, vegetables and protein-rich foods supports better brain function. Avoid beverages high in caffeine.

Breaks and activities
Short breaks and physical movement during study hours are highly beneficial. Avoid long, uninterrupted sitting while studying. Light exercises, walking, or stretching for about ten minutes between study sessions can help refresh.

Relaxation techniques
Breathing exercises and relaxation techniques are effective in reducing exam anxiety. Deep breathing, meditation and prayer, etc, help calm the sympathetic nervous system. Focusing on breathing for just two to three minutes before an exam can help reduce stress levels.

Don't amplify stress
Parental anxiety can easily transfer to children. Parents should aim to reduce, not amplify, exam-related pressure. Recognising a child’s effort, rather than focusing only on marks, goes a long way in boosting self-esteem. The child should be reassured with the message `we are with you, no matter what.' Excessive expectations and pressure can undermine confidence. Praise effort over results and make time to talk and listen to your child.

Marks don't define life
Examinations should not be viewed as the final measure of life. Help children understand that exams are only one phase of their journey and that success in life is not defined by marks alone. Both success and failure are part of the learning process. When children grow in a safe, supportive environment, they are more likely to realise their full potential.

Exam day preparation
Exam day also requires special preparation. Waking up early and getting ready calmly is the first step. All necessary materials should be kept ready the previous night. Above all, students should walk into the examination hall with confidence.