Board Exam 2024: How Students Can Deal With Pre Exam Stress And Perform Better

Pre-exam stress can be managed effectively with the right mindset and preparation, ensuring success in board exams.

Board Exams are underway for class 10, 12.

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By Dr. Maithili Tambe

The board exams are the first major exams that can determine a student’s future careers, and the pressure to perform well can be overwhelming. Pre-exam stress is a common problem for students, and it can adversely affect their performance. Symptoms of pre-exam stress include anxiety, nervousness, irritability, headaches, and difficulty concentrating. However, with the right mindset, preparation, and tools, you can conquer pre-exam stress and excel in your board exams.

1. Understanding The Impact Of Pre Exam Stress On Performance

It is essential to recognize that stress, to some extent, is a natural response to challenging situations. It can trigger the body's fight-or-flight response, which can be both beneficial and detrimental. While a certain level of stress can motivate and enhance performance, excessive and unmanaged stress can have detrimental effects on your ability to concentrate, retain information, and perform at your best.

Some students may experience physical symptoms such as headaches, muscle tension, and fatigue. Others may struggle with psychological symptoms like anxiety, self-doubt, and negative thoughts.  It can also lead to poor time management, procrastination, and difficulty in organising study materials. When overwhelmed with this anxiety, it becomes challenging to focus and prioritise tasks, leading to feelings of being overwhelmed and unprepared. 

2. Developing An Effective Study Plan And Schedule

With so much material to cover and limited time available, having a well-structured plan in place will not only help you stay organised but also ensure that you allocate enough time to each subject. Start by assessing the syllabus and breaking it down into smaller, manageable chunks. Identify the key topics and concepts that require more attention or that you find particularly challenging. Allocate dedicated study sessions for these areas to ensure thorough understanding and practice.

Create a realistic study schedule that suits your learning style and preferences. Consider your energy levels throughout the day and identify the times when you are most focused and productive. Remember to be flexible with your study plan and adapt it as needed. If you find that certain subjects or topics require more time, adjust your schedule accordingly. Prioritise your study sessions based on the importance and difficulty level of each subject.

3. Implementing Stress-Reducing Techniques

One powerful method that has gained popularity in recent years is mindfulness. Mindfulness is the practice of being fully present in the moment, without judgment or attachment to thoughts or emotions. By incorporating mindfulness into your daily routine, you can effectively manage stress and improve your focus and concentration.

There are various mindfulness exercises you can try to calm your mind and alleviate anxiety. One simple technique is deep breathing. Taking slow, deep breaths can activate your body's relaxation response, reducing your heart rate and promoting a sense of calmness.  

In addition to mindfulness techniques, incorporating regular relaxation exercises into your routine can also be beneficial. This may include activities such as yoga, meditation, or engaging in a hobby or leisure activity that brings you joy and helps you unwind. Engaging in these activities regularly can help reduce stress levels and promote a balanced state of mind

4. Building A Support System And Seeking Help When Needed

our support system can include family, friends, teachers, and mentors who understand the pressure you're under and can provide guidance, encouragement, and emotional support. Surrounding yourself with positive and motivating individuals can help alleviate stress and boost your confidence. In addition to your support system, it's important to know when to seek help from professionals. If you're struggling with a particular subject or finding it difficult to cope with exam-related stress, don't hesitate to reach out to your teachers or tutors for assistance. They have the expertise to guide you through challenging concepts and provide valuable study tips and techniques. Seeking help is not a sign of weakness but rather a proactive step towards achieving your goals. It shows maturity and a dedication to your academic growth.

5. Incorporating Healthy Habits Into Your Routine

One healthy habit to prioritise is regular exercise. Engaging in physical activity not only helps to reduce stress levels but also improves cognitive function and boosts overall mental clarity. Whether it's going for a run, practicing yoga, or hitting the gym, find an exercise routine that works for you and commit to it. Not only will it provide a much-needed break from studying, but it will also energize your mind and body, allowing you to focus better when you return to your books.

In addition to exercise, proper nutrition is essential for optimal brain function. Fuel your body with nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine, sugary snacks, and processed foods, as they can lead to energy crashes and hinder your ability to concentrate. Also, ensure you get enough sleep each night, as it helps in memory consolidation and cognitive functioning.

6. Managing Time Effectively

One effective approach is to create a study schedule or timetable. Start by assessing the amount of time you have until the exams and divide it into manageable study sessions. Be realistic about your capabilities and allocate specific subjects or topics to each session. This will help you stay organized and ensure that you cover all the necessary material without feeling rushed. Procrastination is a common pitfall that often leads to last-minute cramming. To avoid this, break down your study sessions into smaller, manageable tasks. By consistently working on your studies, you'll be less likely to procrastinate and more likely to retain information effectively. Take regular breaks during your study sessions. Use these breaks to relax, stretch, or engage in activities that rejuvenate your mind. Avoid spending excessive time on social media or other distractions that can hinder your productivity.

Conquering pre-exam stress is not just about studying hard but also taking care of your mental and emotional well-being. Taking breaks, engaging in physical activity, practicing relaxation techniques, and maintaining a balanced lifestyle are all important aspects of managing stress and staying motivated. This can be a challenging and overwhelming time, but you can excel in your exams and achieve the results you desire. Remember to take care of your mental and physical well-being, stay organized, and maintain a balanced study schedule. Believe in yourself and your abilities, and remember to take breaks and celebrate your accomplishments along the way.

(The Author is the CEO of The Academy School (TAS), Pune)

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