Tips To Beat Exam Stress & Pressure

Apurva Arora

New Delhi: Follow these tips in your exam days to beat the stress and pressure for a clear and focused mind.

  • Clear your room and your desk.
    Have you heard the saying “A cluttered desk is a sign of a cluttered mind”
    The more clutter you have around your work space, the less you’re able to concentrate on preparing for the exam. This is because your brain is being bombarded by so many distractions.
    Physical clutter overloads your brain and impairs your ability to think, which leads to stress.
  • Reduce your sugar intake
    Research shows that when you’re stressed, your adrenal glands release cortisol (a stress hormone) to manage it.
    But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel. So here are a few tips that you can follow:
    Don’ts
  • Drink sugary drinks
  • Eat sugary candies or junk food
  • Skip Breakfast
    Do’s
  • Eat 3 to 4 servings of fruits and vegetables in a day
  • Drink 3-4 liters of water
  • Eat a protein rich breakfast that contains eggs, peanut butter, oats and nuts
  • Learn and apply time management techniques
    Take a break of 15 minutes after every 45 minutes. This helps to maintain concentration which results in better productivity
    Block time for studying – Put it on your calendar and consider it a fixed appointment
    It’s said that the things that you study in the morning, stays in your permanent memory so students those who forget a lot, can utilize the morning hours to study
  • Exercise regularly
    Do some form of exercise (jogging, biking, walking, yoga, weight training) 3 to 5 times a week for 30 minutes each
    Research shows that exercising makes a person happier and helps in upliftment of mood
    It also helps to release stress and therefore improves efficiency
  • Do deep breathing exercises
  • Belly breathing: Sit or lie in a comfortable position and place one hand on your belly. Breathe in deeply through your nose, and feel your hand being pushed outwards as the air fills your lungs. Now exhale through your mouth, and feel your hand moving inwards. Repeat 5 to 6 times
  • Morning breathing: When you get out of bed, stand up straight, bend your knees slightly, and bend forward from the waist. Let your arms hang limply toward the floor. Breathe in slowly, returning to your original standing position as you do. Your head should be the last part of your body to straighten. Exhale slowly, returning to the bent position by the end of your breath. Repeat 5 to 6 times
  • Get Enough Vitamin C
    Studies show that Vitamin C helps to reduce blood pressure and cortisol, which are both signs of stress.
    The human body doesn’t produce Vitamin C, so it’s important that you consume plenty of it in your diet. Some of them are:
  • Guava
  • Pepper/Capsicum
  • Kiwi
  • Strawberries
  • Orange
  • Papaya
  • Broccoli
  • Tomato
  • Kale
  • Focus on Progress and not Perfection
    Don’t be too hard on yourself. Do not goal for perfect marks, the goal should be to understand the basics, to understand the subject and trying to be better everyday. Setting realistic goals is the foremost thing and then just give your 100% to achieve it. At the end of the day, if you’ve learnt or have become better than before; consider that as an achievement with a sense of satisfaction.

I hope these tips will help you in preparing for a stressful examination..Best of luck and may you all achieve your dreams!!

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