Bihar Board 10th Results for this year are to be announced soon, the pressure of scoring well is at an all-time high for students. The pressure and stress is similar to exam stress which can take a toll on the mental health of a student. While it may be necessary to worry about the results and getting to choose the preferred stream in 11th grade, it may also lead to undue stress which is counterproductive. During this crucial time in a student’s school life, tackling stress is of paramount importance.
To help Indian school students combat stress and anxiety during this significant milestone in their academic journey, OnlyMyHealth’s team spoke with Dr Preeti Singh, Chief Medical Officer, Lissun, Founder, Seamless Minds Clinic, and Senior Consultant, Clinical Psychology and Psychotherapy, Paras Hospitals, Gurugram. She commented, “As the pressure mounts, it's crucial to develop effective strategies to cope with the challenges and perform at your best.:
According to a paper published in Psychological Science by researchers from the Leibniz Institute for Research and Information in Education, Germany, higher ‘test anxiety,’ impairs working memory. This means that too much stress during preparation time impairs students’ ability to memorise information, which increases stress levels, and in turn results in poor performance during the exam.
But don't worry, we've got your back. Here are some down-to-earth tips to handle the stress and rock your Bihar Board 10th Result 2024.
Sort Out Your Time
Dr Singh said, “Test anxiety often causes students to be nauseous, get stomachaches, headaches, and inexplicable body pain.” If you experience any of these before an exam, do not worry.
Instead, time management can help you pace yourself, and tackle exam pressure one step at a time:
- Create a realistic study schedule that allows for breaks and relaxation.
- Breaks are important, and so is binge-watching your favourite show once in a while.
- Figure out which subjects are more difficult for you and tackle the tougher ones strategically.
- Break down subjects into bite-sized chunks. Your brain will thank you.
- Get active with your learning. Use flashcards or teach your friend. Make it fun!
Healthy Lifestyle Choices
Your lifestyle is also crucial during this time! Here is what you need to do:
- Make sure you get proper sleep throughout the preparation as well as the exam phase. Compromising sleep will only result in added stress and anxiety. A good night’s sleep can aid concentration and memory retention.
- Don't live on junk food. Balance your diet to keep your energy levels up.
- Break a sweat! Exercise is like a superhero against stress. Short breaks for stretching or a quick walk can make a significant difference.
Mindfulness and Relaxation Techniques
Dr Singh commented, “Exam anxiety often results in temper issues and freak-outs even for the smartest of students.” But do not let that damper your spirits. Try using mindfulness techniques that can relax your mind:
- Practice deep breathing exercises to calm the mind.
- Try meditation or yoga to manage stress and enhance focus.
Also Read: World Mental Health Day 2022: How To Take Care Of Your Mental Health As A Student?
Social Support
“Children often withdraw themselves from their parents and friends due to exam stress. This can also be because schools, parents and teachers pour undue pressure on kids instead of motivating them and giving them a safe space,” suggested Dr Singh.
She added, “While it may seem like the biggest event of their life currently, students need to understand that board exams are not the end of the world.” Here are a few ways by which you can lean on your friends and family to relieve your stress during this time:
- Share your concerns with friends, family, or teachers, and let them know in advance that added pressure is not what you need right now.
- Form study groups to exchange ideas and provide mutual support. Your friends may be struggling just like you due to exam stress.
Take Breaks, Seriously
Dr Singh advised, “During this crucial time, it is important that students are involved in other things besides academics so that they have different things that they feel they are good at. This will help boost their confidence.”
Short breaks during study sessions are lifesavers. They can help you prevent burnout. During this time, you can do things you enjoy, like doodling, playing your favourite video game, practising music or dance, or going outside for some outdoor games. Just practice anything other than academics that you are good at and that makes you feel at the top of the world.
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Positive Self-Talk
Most importantly, you are bigger and stronger than your anxiety. Do not let undue pressure get to you. No matter what anyone says, this is your life and only you have the right and the true knowledge to comment on it. So if you have any negative thoughts, replace them with positive affirmations. Acknowledge your efforts and celebrate small victories along the way.
In a nutshell, kick back, follow these tips, and you'll crush those exams. Remember, the journey is as important as the destination, and taking care of yourself is key to achieving success in your exams. You got this!