Vijay Garg
The recent announcement of CBSE, ICSE, and state board exam dates in December has undoubtedly heightened stress levels among students. Despite government efforts to minimize stress, the fear of failure and the pressure to excel continue to plague students, affecting not only their mental well-being but also their physical health.
To tackle the pervasive issue of exam-related stress, it’s crucial to understand its impact on both mental and physical health. Mental stress is intricately linked to stomach health, as stress can lead to a deterioration in the functioning of the digestive system. Acknowledging the stomach as the ‘second brain,’ it becomes imperative to improve daily routines and ensure an adequate intake of nutrients.
The surge in adrenaline hormone during stressful times contributes to increased heart rate and muscle tension. Effectively managing stress involves controlling breathing, with techniques such as the ‘4-7-8’ pranayama, promoting relaxation and reducing bodily stress.
Irregular eating habits often accompany exam stress, affecting digestion. Maintaining the balance of ‘good bacteria’ is vital, achievable through the consumption of probiotics like sugar candy with fresh curd or butter. Additionally, the excessive dependence on mobile devices and the internet exacerbates stress, necessitating a limitation on screen time and an increase in physical activities.
A holistic approach to combat stress involves four pillars. First, regular exercise for at least 40 minutes, releasing the ‘happy hormone’ and promoting overall well-being. Second, ensuring six to seven hours of adequate sleep, crucial for the body’s self-recovery between 11 pm and 3 am. Third, fostering positive thinking through activities like listening to music and reading uplifting books. Parents play a vital role in promoting positivity by choosing encouraging words and focusing on constructive alternatives rather than restrictions.
The fourth pillar emphasizes the significance of a balanced diet, consumed at regular intervals to enhance concentration. Liquids are equally important during this period. Recognizing students as not just biological but also intellectual and spiritual entities is essential, emphasizing that success or failure in a single examination does not define life’s ultimate goal.
Encouragingly, the CBSE Board has introduced significant changes, with 70 percent of questions focusing on practical aspects. This shift aims to move beyond rote learning, encouraging students to delve into subjects, understand practical applications, and develop valuable skills.
In conclusion, addressing exam-related stress requires a multifaceted approach involving physical health, mental well-being, positive thinking, and balanced nutrition. By embracing these pillars, students can navigate the challenges of exams with resilience, promoting a healthier and more holistic approach to education.
Vijay Garg
Retired Principal, Educational Columnist
Malout, Punjab
