The months leading up to Board Exams or Competitive Exams (NEET/JEE) are often the most stressful period in a teenager’s life. The pressure to perform, the fear of failure, and the vast syllabus can lead to burnout.
At Nagarjuna Pre-University College, we prioritize mental health just as much as academic grades. Here is our expert-backed guide to managing exam stress.
1. The Power of “Realistic” Planning
Most stress comes from the feeling of “I have too much to do and too little time.”
- The Mistake: Making a timetable that says “Study Physics: 6 AM to 12 PM.” This is impossible to follow.
- The Fix: Break it down. “Physics - Optics Chapter 1: 6 AM to 7:30 AM.” Achievable goals give dopamine hits, which reduce stress.
2. Active Recall > Passive Reading
Staring at valid notes for hours is passive and gives a false sense of learning.
- Technique: Close the book and try to explain the concept to a wall or a friend. If you can’t explain it simply, you don’t understand it yet. This “Active Recall” is the most efficient way to study.
3. The 30-Minute Physical Reset
Your brain consumes 20% of your body’s energy. It needs oxygen.
- The Fix: Every evening, dedicate 30 minutes to physical activity. It could be a brisk walk, a game of badminton, or yoga. This flushes cortisol (stress hormone) out of your system.
4. Sleep is Not for the Weak
Pulling all-nighters is the worst strategy for memory.
- Science: Memory consolidation (moving info from short-term to long-term memory) happens only during deep sleep. If you sleep less than 6-7 hours, you are literally erasing what you studied during the day.
5. Nutrition Matters
Junk food causes energy spikes and crashes. During exam season:
- Drink 3 liters of water. Dehydration causes brain fog.
- Eat nuts (walnuts/almonds) for brain health.
- Avoid heavy, oily meals that make you lethargic.
A Note for Parents
Parents, you are the support system.
- Avoid comparing your child to cousins or neighbors.
- Create a positive environment.
- Listen to their fears without judging.
Remember: Exams are just a checkpoint, not the finish line. Stay calm, trust your preparation, and give it your best shot!
