Examination pressure is a pervasive challenge faced by students worldwide, which is generally ingrained in various psychological and physiological factors. Scientifically, the pressure to perform well in exams is what triggers the body’s stress response, releasing cortisol and adrenaline, eventually impacting cognitive functions and emotional well-being.
According to an NCERT survey, a staggering 80% of 9th to 12th graders feel anxious and struggle with exam stress, highlighting the severity of this issue. Amidst this, we at Delhi Public School Kota, regarded as the top school of Kota, felt that educational institutions must step ahead and help students to alleviate this concern. So, in this blog post today, we are delving into five foolproof methodologies, 100% endorsed by us to help students combat exam pressure and manage stress effectively. Read on.
5 Foolproof Strategies to Beat Examination Pressure:
- Progressive Muscle Relaxation:
Progressive Muscle Relaxation (PMR) is a scientifically proven technique that helps combat exam pressure and manage stress. This technique involves systematic tensing and relaxing of different muscle groups to promote physical relaxation and reduction of overall tension.
For instance, starting with the hands, students can clench their fists tightly for a few seconds, then release to feel the tension dissolve. They can then proceed to other muscle groups, such as the arms, shoulders, face, abdomen, and legs, repeating the process as above. Regular practice of PMR not only calms the body but also helps alleviate anxiety, enabling students to approach exams with improved confidence.
- Attentive Breathing:
Breathing techniques act as powerful tools in combating exam pressure and stress. This is why we at Delhi Public School Kota encourage our students to embrace techniques like diaphragmatic breathing, which involves inhaling deeply through the nose, expanding the abdomen, and exhaling slowly through pursed lips to beat exam-related pressures.
We can confidently bring forward numerous case studies of students who have applied the principles of deep breathing and calming of the nerves to sharpen focus and beat stress. One must know that by regulating the body’s stress response, breathing techniques empower students to confront exams with clarity and composure, leading to academic success and making these absolutely non-negotiable in the process.
- Cognitive Restructuring:
We at Delhi Public School Kota would like to introduce our students to Cognitive Restructuring, a psychological technique that helps combat exam stress. This approach involves identifying and challenging irrational or negative thought patterns associated with exams by replacing them with more realistic and adaptive thoughts.
We have seen that those who underwent cognitive restructuring training have showcased a significant decrease in exam-related anxiety. By reframing perspectives and fostering positive thinking, cognitive restructuring equips students with mental resilience that comes in handy in navigating exam pressures.
- Smart Time Management:
As Benjamin Franklin famously said, “Lost time is never found again” which in today’s conversation hints at smart time management being paramount in combating exam stress.
This technique makes exam-related stress management a reality by prioritizing tasks, breaking them into manageable chunks, and making students adhere to a study schedule, ultimately optimizing productivity and minimizing procrastination.
This involves allocating specific time slots for study, play, and breaks, ensuring a balanced approach to exam preparation. Planned action of this nature eventually aids with keeping exam-related stress at bay.
- Meditation and Mindfulness:
A study has found that practicing guided meditation for straight 10 days can reduce stress by as much as 14%, which is expected to become a reality in the case of school-goers as well. Incorporating mindfulness practices such as gratitude and body scans can foster a calm and centered mindset, crucial for exam preparation.
A pro tip here is to practice meditation and mindfulness consistently, even during non-stressful times. This helps build resilience and mental clarity and keep exam stress away.
In a nutshell…
Examination pressure is currently one of the biggest challenges for children, which needs immediate attention for their physical and mental well-being. As such, it becomes the responsibility of parents and educational institutions alike to take proactive steps to smartly address this concern.
At Delhi Public School Kota, regarded as the top school of Kota, we are very much concerned about the mental health of our students as we firmly believe that good mental health lays the foundation for the holistic development of children. This is the reason why we would like to urge all our dear students to practice methodologies as discussed in this blog post above to effectively combat exam pressure and manage stress.
We are certain that if children make these methodologies part and parcel of their daily lives, they will not just feel empowered to approach exams with confidence and resilience but will also be equipped to embrace greater successes in life.