Tips For Managing Exam Stress And Sleep

Board Exams 2024: Stress is a term that becomes quite common during the exam season.

Social support systems are increasingly important in stress management during exam. (Representative Image)

Source : freepik

By Dr. Kanishka Meel

Deprivation of exam stress and lack of sleep are common in a world where there is so much performance pressure owing to the competition in this fast-growing world. Students have deadlines in their heads, a stack full of textbooks by their side and always pushing to be perfect. In this quest for academic excellence, the effects on mental health are often ignored.

Stress is a word very commonly heard during the exam season. Physiologically, stress hormones such as adrenaline and cortisol are released so that we can spring into action. These chemicals can also increase brain function by improving cognitive skills if they are not excessively produced. Too much secretion may lead to severe consequences affecting both mind and body.

Symptoms such as lack of concentration, upset stomach, migraines or broken sleep patterns indicate that someone is overwhelmed with tension quite often. To achieve equilibrium, one must maintain a fine line through self-consciousness and proactive coping techniques. One way to keep this in check is deep breathing.

When we breathe slowly it reduces heart rate and relaxes the muscles hence counteracting the symptoms of stress. One more thing that can help reduce anxiety is incorporating some form of exercise into your regular routine. Exercise, for instance, raises endorphins resulting in a better mood. And lower stress levels.

Social support systems are increasingly important in stress management. During these period of intense stress, venting emotions freely while discussing concerns with teachers, friends and family members could be an invaluable source of relief. Moreover, nutrition’s role in relieving stress cannot be overemphasized. Selecting a balanced diet supports cognitive functioning as well as general well-being. Brain fog and decreased concentration are one of many disadvantages of eating highly processed sugary foods.

Concentration is a skill that can be developed through practice. These days there are many distractions that compete for our attention such as smartphones and social media sites that make it difficult for us to focus on one thing for long durations. Even a single notification from social media is enough to distract us instantly. Allow yourself to be involved with only one task at a time. Consistency is the key, establishing a regular study routine fosters sustainable learning habits and reduces the last-minute cramming.

The pomodoro technique, a time management method that involves alternating focused work intervals with short breaks, has gained widespread popularity for its efficacy in enhancing productivity. By breaking down study sessions into manageable chunks, individuals can maintain concentration levels and prevent burnout. Capitalizing on the morning hours for studying when distractions are minimal can yield significant benefits. If studying later in the day, engaging in a non- stimulating activity beforehand clears the mind and prepares one for focused work. If you find yourself repeatedly rereading the same material or struggling to retain information, it may be time to take a mental break.

Activities such as meditation, leisure walks, or even a brief nap can provide much-needed respite from the demands of studying. Importantly, these breaks should be devoid of stimulating content like social media and entertainment platforms.

Establishing good sleep hygiene practices is essential in promoting good quality sleep. Start by creating a calming bedtime routine such as taking a warm shower, practicing relaxation techniques, engaging in light reading, dimming the lights around the house etc. This gives a signal to your body that it's time to unwind.

Additionally, limiting exposure to electronic devices such as smartphones and laptops in the hours leading up to bedtime can mitigate the disruptive effects of blue light on the release of natural sleep hormones. For those struggling to quiet their minds before bedtime, techniques such as backward counting or repeating a soothing mantra can be effective in promoting relaxation. Moreover, penning down thoughts and worries in a journal allows individuals to externalize their concerns, freeing the mind of clutter and facilitating a smoother transition into sleep.

Henceforth, academic achievements are but one facet of a fulfilling life, maintaining a healthy mind and body  is paramount to long-term success and happiness.

All the best!

(The Author is a Psychiatrist and consults on Practo)

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