Exam Stress 101: Tips, Tricks, and Tactics to handle academic pressure

Exam stress  is a growing concern among many students across the country. Every year, millions of students ranging from primary to senior classes are impacted by academic pressure, and the anxiety to perform better in exams. The cases of depression, anxiety and stress due to academics are rising and it has become important to create awareness among parents, teachers and students. To overcome academic stress, parental involvement and peer support is a must. Let us take a look at the other tips and tricks that can help students stay away from academic stress and perform well in exams.

Exams and academic stress 

Exams are a kind of festival in India, occurring twice every year. Students and their parents undergo a tenure of stress and anxiety to prepare well and score high. From primary and junior to senior classes, mainly 10th and 12th, no student has ever been spared from the torments of exams. A certain sort of exam phobia leads to exam stress and anxiety, thereby preventing the students from focusing on their studies. Under such circumstances, it is the responsibility of the teachers and parents to provide moral support and boost the child’s confidence instead of pressuring and rebuking them. Positive reinforcement helps children stay relaxed and focus well on their studies.

Causes of exam stress

Exam stress is the primary cause of poor academic performance. It affects students’ mental health, degrades their confidence and hampers their productivity. Parents, teachers and students must be well aware of these causes so that they can avoid them, allowing children to function to their full potential. 

1. Inadequate studies due to last-minute exam preparations.

2. Lack of knowledge of proper methods and techniques of studying makes it time-consuming.

3. Excessive parental pressure to score high or top the exams.

4. Fear of comparison and competition with peers.

5. Unable to study certain subjects that are difficult or complex.

6. Giving extreme importance to grades rather than knowledge itself.

7. High expectations from the teacher to perform exceptionally well.

Consequences of exam stress

Exam stress is a massive blocker in the learning process. Even if the child has enough time and resources to study, stress can lead to mental and physical uneasiness. It causes students to end up being unproductive and exhausted. When students are stressed out due to academic pressure, they might experience the following-

1. Stress and anxiety consume all the energy making the body feel sleepy.

2. It causes insomnia and leads to irritability and poor retention capacity.

3. Students tend to worry more and might even fall into depression in the worst-case scenario.

4. It also leads to loss of appetite and fatigue.

5. Reduced focus leads to an imbalance in the retention capacity.

Tips to study

1. Continuous studies– Most students avoid studying throughout the academic session and begin their preparation at the last moment, just before exams. It is the leading cause of stress as they feel overburdened with the syllabus. Therefore, students should study consistently throughout their sessions and complete their lessons regularly.

2. Plan a timetable– Students should formulate a timetable and adhere to it not just at the time of exams but throughout their academic year. Organised studies are the key to better results.

3. Priority list– Students may come across specific complex topics, while some might be moderately difficult or easy. Focus well on the easier subjects and finish them as soon as possible. Give time to the tough topics, and take help from teachers. Switching between easier and more challenging topics is also an effective way of studying, as it helps refresh your mind and boost your morale.
   
4. Set realistic goals– There is only a limit to which students can study daily, and they must refrain from exhausting themselves in it. Set a time when you can study with complete focus and concentration. In terms of marks, don’t try to overachieve, as you might end up stressing yourself. Take one step at a time unless you are ready to run.

5. Time management– Physical activities are as important as studies. Schedule and make time for all activities for your development. Give proper time to studies. Divide subjects and topics and, based on their difficulty level, allot the time.

6. Make notes- It is essential to make notes as it improves student retention power. Jot down the lessons studied in your own words, highlight keywords that can explain a topic, and flow charts or diagrams to memorise better.

7. Revise your lessons– If you are not revising your notes, there is no point in studying. It helps push what is learned from sensory to short-term to long-term memory.

8. Avoid distractions– 1 hour of studying with total concentration equals 3-4 hours of distracted studies. If you are distracted by the external environment, you waste time sitting in front of your book. Students should avoid all distractions such as television, mobiles, video games, and phone calls between studies.

Stress management techniques 

Stress has a significant impact on health, and students need to focus on a healthy diet and habits to reduce their chances of stress or control it.

1. Perform deep breathing exercises whenever you feel stressed or anxious.

2. Eat homemade healthy food. A well-balanced diet helps provide all necessary nutrients to the body, maintaining hormonal levels.

3. Drink an adequate amount of water regularly.

4. Exercising and going out for walks help improve physical and mental health and impose a calm state.

5. Keep your sleep schedule neat. Avoid using mobiles near your sleeping time as it hampers sleep.

6. Avoid stress-eating or having spicy or fast food as it causes a hormonal imbalance leading to mood swings.

7. Focus on self-motivation, maintain a positive environment and study regularly.

Exam stress can deeply impact your child’s academic performance. Parental involvement, and motivation from teachers and peers works a long way in boosting the child’s confidence. 

SKV is a residential boarding school that provides a mentally and physically stimulating environment to help in the overall development of girls. Our vision is to empower girls and transform them into leaders of a better tomorrow.