Exam Anxiety/Stress Management Guidelines

Suresha R (Chartered Accountant) (1166 Points)

18 June 2011  
The Physical approach:



(A) Eating healthy:



· Balancing food choices over time counts.

· Breakfast provides the energy needed through an active morning.

· Children who skip breakfast may have trouble concentrating.

· Fast foods supply more fat, salt & calories than good nutrition.

· Fast foods in moderation won’t ruin a healthful diet, especially when consumed with green salads.

· Replace finger chips with an apple.

· Add roughage to your diet – Dalia, Corn etc. will help prevent stomach discomfort and you will feel lighter.

· The golden rule for food safety is to keep hot foods hot & cold foods cold.

· Parents should teach good habits by example.



(B) Good Sleep



· Insomnia (the inability to fall or stay asleep) can be caused by stress & anxiety of Exam.

· Disturbances of sleep wake cycle during exams.

· If sleep struggles continue, talk them over with your doctor.



(c) Physical activity



· Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

· Physical fitness: includes cardio-respiratory fitness, muscle strength, body composition and flexibility.

· Sport: any choice of outdoor game for a brief period. For example badminton, squash, tennis, etc.



The Psychological approach:



Stress can lead to both anxiety & depression. However, some amount of anxiety is imperative for good performance. The students may experience the following-

· Increased disinterest in studies.

· Seeing more TV, sleeping more

· Irritable/ crying / cranky

· Nervous and irritable

· Feelings of frustration and aggression

· Preoccupied, absent minded

· Symptoms like headaches, fainting spells, vomiting

· Wanting to be alone

· Major changes in eating or sleeping habits

· Lack of attention and concentration

· Forgetfulness

· Inability to complete tasks or make study plans

· Staying out longer, stop communicating with their parents and have health problems.



The tips to handle examination anxiety/stress are-

· Make realistic study plans

· Assess priorities, assets and difficulties

· Follow a normalized routine atmosphere at home should be recommended.

· To take frequent breaks.

· Not to strip off TV or entertainment and outings.

· Feel comfortable about self.

· That imagining extreme consequences and worst situations is of no use and needs to be discouraged.

· It is helpful to make the student see what he can accomplish in the remaining time is not negligible.

· Constant encouragement and reassurance is essential from all significant members in the school and family.

· It is important that the student is clear about how to take the examination, how to tackle questions and how to manage time.

· Students tend to magnify failures and try to talk to them out of it. They should not demean themselves and should manage time properly.

· Advise them to contact the teachers or counselors if they feel low or anxious or disinterested in studies.