UNDERSTANDING & MANAGING EXAMINATION STRESS : PART - 1

Following a healthy lifestyle, inculcating regular study habits and management of time are some of the strategies to prevent and manage examination stress.

A. HEALTHY LIFESTYLE & LIVING...

• There exists a strong relationship between nutrient intake and the mental state of a person.
• Stress and anxiety leads to inadequate and wrong eating habits which disturbs delicate biochemical balances in the body thus causing micronutrient deficiency.
• The right foods can help your levels of concentration, ensure that you sleep more soundly and lower your anxiety level.
• In one of the recent studies conducted by National Institute of Nutrition, Hyderabad, it has been found that good nutrition ensures smooth functioning of the nervous system, which gets strained during examinations and makes children sharper. The study also points out that proper nutrition helps in managing examination stress and maintains alertness during examinations.

What to Eat and Drink

• Well balanced diet, including health beverages may aid your child beat the examination blues. It boosts memory and improves concentration – all of which are associated with good academic performance.
• Students should avoid drinks like tea and coffee which contain caffeine, which according to studies, lessens the process of grasping.
• Instead, go for health drink fortified with micronutrients and vitamins, which according to NIN’s Study helps relieve examination stress.
• Appropriate fortified beverages consumption rich in fibre and micro-nutrients like vitamins and minerals help in giving children that extra edge while preparing for their examinations as they help not only to manage stress but also to improve concentration.
• Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet. Ideally, whole grain cereals such as oatmeal containing soluble fibre and beta-glucan, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and fortified health drink like Horlicks should be included in a day’s diet.
• Eating the wrong kind of food can make them sluggish or lead to infections all of which have a direct impact on their performance

Healthy eating habits

• Balancing food choices over time is what counts..
• Breakfast provides the energy needed through an active morning, skipping breakfast may cause trouble concentrating.
• The golden rule for food safety is to keep hot foods hot & cold foods cold.
• Fast foods do not supply good nutrition but if taken in moderation won’t ruin a healthful diet, especially when consumed with green salads.
• Replace French fries with an apple.
• Add roughage to your diet – Dalia, Corn etc will help prevent stomach discomfort and you will feel lighter.
• Drink plenty of water, it keeps the brain hydrated. A hydrated brain can remember more than a dehydrated brain. Of course do not go silly or else you will be spending all your time in the toilet.

Can a person improve his memory through use of certain drugs and medicines? This is a thought that lures many youngsters. Some pharmaceutical companies are marketing preparations that make such claims. The truth is that lack of certain nutrients in the food does affect one’s receptivity of knowledge. A certain amount of tension builds up during the learning process. This tension can be controlled through a positive attitude and the use of mind medications that help users physically and psychologically.

However, rather than rely on drugs, the best option is to ensure a balanced diet with lots of green, leafy vegetables and fruits that supply the necessary vitamins and minerals. When one eats a balanced diet, there is no need for additional supplements.

Exercise and sports

• One should always take a break amidst long hours study and should go for physical activities or exercise in form of sports.
• This is because studying for long hours without a break is not very productive as after a certain period of time stress levels go up and concentration levels come down. Also, the mind gets defocused and hence the knowledge gained or the idea generated during that period doesn’t sink in. Taking short breaks helps refocus. It gives time for relaxation, rejuvenation and assimilation.
• Studying regularly for more than 50 minutes leads to receeding concentration levels. Sitting continuously at the study table for long hours is, therefore, a waste of both energy and time. In short, it is unproductive
• The message is clear – “Take a break in the midst of study”. However, these breaks should not be too long as they may then affect the tempo of studies. Taking a break and going for physical activities like sports for around 10-30 minutes after every 45-50 minutes of continuous study rejuvenates your body, mind and soul.
• Physical Exercise and Sports help improve general circulation, facilitate increased blood flow to the brain, and are instrumental in raising the levels of norepinephrine and endorphins - all of which may reduce stress, improve mood, induce a calming effect, and perhaps as a result improve achievement.

Sleep

• Taking short breaks and maintain adequate sleep routine help you feel fresher for longer. This helps you learn more.
• Try to leave enough time in your revision for some fun to stay in a good mood
• A regular seven hours of sleep is mandatory for the body to function well.
• Provided you remain alert and responsive, studying till late or getting up early is immaterial.
• Try to do some muscular relaxation before bedtime.

Exercise and rejuvenation

Research shows that kids who play sports or who are physically active do better in school. It is advantageous to do exercise since regular exercise since it makes various organs of the body stronger. Through regular exercise heart muscles become stronger, there is an impact on the respiratory system as well. Digestion becomes efficient. Skin also gets a glow since the pores open up.

Consider the exercises that enable you to build skill related and health related fitness. Choose exercises that you enjoy so you’ll have fun. If exercising is fun, you’ll be more likely to stick with the program for life.. If you feel any significant pain while exercising, stop immediately. Consult your health care provider before resuming you exercise program.

Exercise to Enjoy

• Walk or cycle 15 minutes a day at least thrice a week.
• Swim or play any sport once a week
• Go for a jog in the evening for 15 minutes thrice a week
• Barriers to physical activity
• Self-efficacy – ‘I don’t need it’.
• Preference for indoor activities: TV electronic games & computers).
• Low energy level: ‘junk food’ slows down desire for physical activity.
• Low level of Motivation.
• Time constraints.
• Emphasis on academics - forced decrease in physical activity.

“Success begins with a fellow’s will It is all state of the mind.”

Courtesy: WWW.CBSE.NIC.IN