Busting examination stress

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Sunday January 21, 01:12 AM
Last month, 17-year-old Mansi Verma suddenly became an insomniac, lost her appetite and became withdrawn and irritable. Worried about how their well-adjusted daughter had transformed into an irritable grouch, her parents turned to a psychologist for advice. They were told Mansi was experiencing the textbook symptoms of exam stress triggered by her impending Class XII board examinations.


"Most students get stressed before their exams because of factors such as high expectations from themselves, and peer and parental pressure," says Loveleen Kaur, a student counsellor at St Mark's School, Meera Bagh.


"Peer pressure is one of the major factors that adds to stress," says Priyanka Dubey, a student of Class X at Carmel Convent School, Chanakyapuri. "It happens to me and now I consciously try not to talk about exams when I am with friends," she says.


Usually, teachers are unintentionally more trouble than help. "Throughout the year, students are constantly told at school that they are in Class X or XII, so they must study. Constant reminders can wreck the student psyche," says Shivani, a counsellor at Sanskriti, Chanakyapuri.


Such high expectations prevent some students from giving it their best shot. While some may be able to handle pressure, many others lose focus and exhaust themselves studying.


So how dos one cope? Counsellors suggest simple methods such as time management. "Time management is the key. It is important to prioritise, so make a timetable and stick to it as far as possible," says Kaur. Another effective strategy is to start with the subjects you enjoy to gain confidence and then move on to the tougher ones.


Parents also need to stop living their ambitions through their children. "Recognise the child's potential and do not have unrealistic expectations from him or her," says Seema Banerjee, counsellor and head of the social work department at Laxman Public School.


Maintaining your routine has a calming effect. Tell yourself that even though exams begin in March, it is just another month of the year. So they must ensure that systems and routines at home do not change. "Many parents, for instance, take leave for two months to be at home, or they do not allow their child to go out and play or talk on the phone," says Shivani. "Changing one's lifestyle can be very upsetting, so children must continue doing things that they do on a normal day," she explains.


Taking regular breaks in between study sessions, eating healthy food, getting at least seven hours of sleep and listening to music can keep anxiety at bay, feel counsellors. For some students, involving themselves in activities that they love to do - be it watching films or playing with pets - can help reduce anxiety levels substantially. For others, a hot shower, going out with friends or taking a walk can be therapeutic.


A simple way to bust stress is to study without giving up on things you enjoy doing.

Source:YahooIndia