A race with time during exams

Prepare for your exams to avoid last  minute stress and anxiety.

All thanks to the education department of our country that the procedure of taking, checking and giving results has already been made easy for the students. Yet when it comes to exams, students get nervous as they find it difficult to manage time beforehand and this further leads to stress at the last minute.
Therefore students need to keep track of the syllabus to be covered for the exams and make a time-table to study.

Prepare a time-table
•    Students need to make a to-do list at least two months prior to the final exams so that they have sufficient time to understand topics better and revise. Students need to keep their mind relaxed and then make a time-table. They should set a target like till what time would they finish their syllabus, when would they start their revision, when would they go out to play, etc.
•    Ideally students must finish their syllabus one month before the exams. Also students must make notes while studying as it will help them to memorise important points.
•    Minimum of two hours with a small break of 10-15 minutes is ideal for the students. This helps in building concentration on a particular topic. Also keep only those books that you have to study as the books of other subjects can distract the students because then they will worry about the things that are yet to be learned. Have a calm setting for studying because this helps in proper concentration.

Take short breaks
Students need to take short breaks whenever they find it difficult to concentrate. This generally happens when they have already learned a lot and thier mind asks for a break. Students may go for a walk for some fresh air before they settle again to study again. Deep breathing can calm them in case of anxiety. Ideally after every two to four hours of study one should take a break.

Managing exam stress
Dr Jitendra Nagpal, consultant psychiatrist at Vimhans said, "Students should never fear exams or be confident about them. Some students study well but still get afraid and due to this reason they get distracted and could not score well. Students have to be confident. To manage stress students must sleep well and eat well. Sleep deprivation study shows that an optimum hour for sleep is six hours. Especially on the night before exam students must sleep for at least six hours and not more than eight hours. Along with this it is important to have daily diet. Do not fast on exam day."
He further said, "During examination time take good nutritious food, do physical exercise, take regular study breaks as right mental attitude and adequate rest are essential to prepare for the exams. For complete physical and mental health the body should get wholesome nutrition that is iron, vitamins, minerals, etc."

Role of parents
Parents need to speak frankly with their children so that they share all their problems. Do not blame the children if they get low mark and give them confidence and the feeling that you are always with them. This will increase their confidence. Sit with your child and help them in their studies whenever you get time. Promote their interest in their hobbies which will help in building and shaping their mindset.

Relaxation tips during exam
Dr Jitendra Nagpal gives following relaxation tips:
•    Eat nutritious food during exam: Eating well-balanced diet including micronutrient fortified health drink may help keep your body well-nourished which is important to manage examination blues. Good nutrition impacts the brain and body.
•    Get proper sleep: Sleep deprivation makes it difficult for mind to focus and recall.
•    Breathe through anxiety: Deep breathing helps relaxing the tense muscles and help refocus your attention and slow racing thoughts.

--Nehaa Marya