How to Avoid Stress and Anxiety During Board Exams

 How to Avoid Stress and Anxiety During Board Exams

Dr. Vijay Garg

Board exams are an important phase in a student’s academic life. They often bring pressure, expectations and fear of the unknown. While a certain level of stress can motivate students to study, too much stress and anxiety can harm concentration, memory and overall well-being. Learning to manage this pressure is as important as preparing for exams. One of the most effective ways to reduce stress is proper planning. Creating a realistic study schedule helps in dividing the huge syllabus into small, manageable chunks. When students know what to study and when, the feeling of overwhelming fatigue is reduced. It also creates a sense of control, which naturally reduces anxiety. Regular breaks and a balanced routine are equally important. Continuous study for long periods of time can tire the mind. Short breaks, light stretching, or a brisk walk can refresh the mind and improve focus. Along with this, getting enough sleep is essential. Sleep helps strengthen memory and stabilize emotions. Late-night rushing can increase anxiety and reduce performance. Healthy eating and hydration also play a role in stress management. Nutritious foods, fruits, and plenty of water keep energy levels stable. Too much caffeine or junk food can increase restlessness and disrupt sleep, which increases anxiety. Another powerful tool is positive thinking and self-talk. Many students develop unnecessary fear by constantly thinking, "What if I fail?" or "I can't do it." Replacing such thoughts with positive ones such as, "I'm ready," "I have to do my best," builds confidence. Practicing deep breathing, meditation, or relaxation exercises during moments of panic can calm the mind. Avoid comparing yourself to friends or classmates. Every student has a different pace, learning style, and strength. Comparing grades, hours of study, or mock test scores increases pressure and lowers self-esteem. Focus on your own progress instead of competing with others. Support from parents, teachers, and friends

Conquer the "unknown" with planning Anxiety often stems from a feeling of being out of control. That's why structure is the best cure. The power of small pieces: Instead of staring at a 200-page textbook, break it down into "micro-tick" tasks. Completing a specific chapter feels like a victory, which releases dopamine and reduces stress. is. Realistic Schedule: Avoid “expectant” schedules that don’t allow time to breathe. A good plan involves 50 minutes of study followed by a 10-minute break (the Pomodoro Technique). Prioritize Weak Areas: Tackle the subjects you fear the most during your peak energy hours (usually in the morning) so they don’t overwhelm you all day. 2. Treat Your Body Like an Athlete You wouldn’t expect a car to run on empty or poor-quality fuel. Your brain is no different. The 7-Hour Rule: Sleep is when your brain transfers information from short-term memory to long-term memory. Reducing sleep to “cram” actually makes you more likely to forget what you’ve already learned. Brain Food: Replace junk snacks and excessive caffeine with nuts, fruit, and plenty of water Change. Sugar crash can mimic the physical symptoms of a panic attack (racing heart, nervousness). Go for a stress reliever: A 15-minute walk outside reduces cortisol (the stress hormone) and clears mental “fog” 3. Take control of your mindset How you talk to yourself matters more than you think. Stop the comparison game: Everyone’s preparation journey is different. Avoid discussing “post-mortem examinations” or how many chapters others have completed; this only increases unnecessary panic. Positive reframing: Instead of saying “I’m going to fail,” try saying “I’ll do my best with what I’ve prepared.” Meditation: If you feel a wave of panic, try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. This tells your nervous system that you are safe. 4. Exam morning is all about maintaining “zen” No new topics: Avoid looking at new material an hour before the exam. This creates confusion and reduces confidence in what you already know. Arrive early: Rushing to the center adds unnecessary “survival stress.” Arrive early, find your seat, and settle in. Triage the paper: Spend the first 5 minutes reading the entire paper. Start with the questions you are most confident about to build momentum and “smooth out” any early brains. A quick reminder: Board exams are a test of your knowledge of a particular subject at a particular time. It is not a reflection of your worth or your entire future.