Sangford Health & Wellness Club - CBSE Board Exam 2020

Dear Parents,

CBSE X Board Exam

Part A: Managing stress during Board exam season has many elements. The key is to instil a positive mindset in your ward

Gearing up for your child’s board exams? You must have left no stone unturned for their exam preparations. But are you helping them on how to cope up with examination stress? Yes, exam time is stressful for children and parents, both. While some stress can give a positive boost, excessive stress of performance can have adverse effects. But as a smart parent you can surely help your children cope with exam stress.

Examinations and stress, both are an inevitable part of life. Children have to be gauged in some way and board exam is just one of the evaluation methods. So, when preparing for exams, it is equally important to know how to reduce exam fear. Let us look at some effective ways of handling exam stress.

Being positive about the outcome is most important factor. Many children and parents face exam stress because of the fear of performance and of results. This often results from lack of confidence or expectations and pressure to excel.

Positive reinforcement

Children look up to their parents for inspiration, and much of their emotional status depends on parental support. As role models, parents must deal with their stress and help their children handle exam stress effectively. Being ambitious is good, but the best approach is that of positive reinforcement

Exam stress is a common occurrence, but if you know the symptoms, you can deal with it in a better way.

Symptoms include:

·         Headaches and migraine

·         Muscle tension and body pain

·         Appetite changes, abdominal pain

·         Constipation or diarrhea

·         Difficulty sleeping

·         Increased irritability and mood swings

·         Inability to concentrate

These are just a few common ones. But when they continue for long, they can cause trouble and affect the exam performance too. Rapid heartbeat, shallow breathing and sweaty hands are acute symptoms of stress, often seen during the board exams.

A constructive and assertive parent can bring up a positive and confident child. Avoid comparing your children with other kids. Every child is different and has a unique way of learning. So, appreciate your child’s abilities and encourage them to excel in their way.

For students

Feeling stressed out can do more harm than good. The first step is to plan exam preparation next is to prepare a stress management plan

·         Get to know the exam pattern and be aware of the types of questions that would be asked.

·         Manage your time effectively, and follow your study timetable.

·         Pay attention to your body signals, take rest when needed.

·         Avoid discussing answers after the exam is over.

·         Focus on the next paper instead.

Although exams call for a lot of revision, exam time relaxation is also necessary. Continuous studies and stress can cause exhaustion and fatigue, while some relaxation allows your mind to unwind. You can choose your preferred method of relaxation:

·         Take a break and go out for a walk, play your favourite sport or hit the gym

·         Enjoy your hobbies, music, art or read a book

·         Relax your muscles, perform stretches and exercise daily

·         Practice deep breathing

·         Take a warm shower

·         Get good sleep at night

Diet too plays an important role in keeping children healthy and stress free. Exam stress increases stress hormones, causing hormonal imbalance, and can affect the appetite too. Some children do not wish to have any food while some may crave for junk, high fatty food or sweets. But that’s exactly the time when such foods must be avoided.

The demand for certain vitamins and minerals increases with exam stress. Include whole grains, fresh fruits and vegetables, in your diet. Foods rich in omega-3-fatty acids can boost memory, improve attention and keep you fit. Some of the rich sources of these are walnuts and almonds.

Keep yourself hydrated. Drink plenty of water and carry water when you go out. Avoid sugary drinks and caffeinated beverages; instead drink coconut water, buttermilk and fresh fruit juices.

There is stiff competition, but with effective strategies, you can definitely manage your stress. Parents can help children handle board exam stress by participating actively in their preparation. Instil good study habits and positive thoughts about studies and examinations.

Exams can be a great experience, if you look at them constructively. Manage your own stress and motivate children to enjoy learning. The students will be sure to give their best. - The author is Lifestyle Management Consultant

Part B: The A to Z of beating exam stress. Been-there-conquered-it counsellors, doctors, academicians, and parents tell us how to deal

 A is for attack anxiety. Try deep breathing and some yogic exercises. “The mind is like a muscle, and like any other muscle it needs to be trained, strengthened, and reinforced with healthy habits,”

B is for brain you don’t want to overload. “Encourage your child to maintain a very regular routine, in terms of food, sleep, some amount of fresh air and sun. It is important they wake up and go for a walk — let them use this as a time to chat with you and reduce stress”.

 C is for a chill pill, not coffee. Kids and parents often down cups to stay awake at night. “It’s okay to pick a coffee shake in the evening over a cola, but it’s not okay to drink many cups.” Coffee and tea dehydrate, as they are diuretics.

D is for dine-in ,because you don’t want a bad bout of gastroenteritis. We advise our students against eating out before the pre-board examinations, outside/roadside food make you sick, so please pack home-made healthy snacks.

E is for exercise. “It builds, physically, mentally and posturally,” says Dr Pushpinder Bajaj, a Delhi-based sports medicine specialist, whose daughter took the board exam a few years ago. A tennis player, she would hit the court twice or thrice a week even during her exams. Just the act of mobilising the body gets the muscles going, increases adrenalin and prevents the onset of back problems.

F is for fight. Not flight or giving up on a child struggling putting in effort. “There’s usually something interfering with studying, from a developmental point of view (dyslexia, attention disorder), or they could be going through a difficult time emotionally, or it could be that their self-esteem is so low they don’t believe in themselves. If the parent gives up, it’s a double blow,” says Dr Amit Sen, a psychiatrist and co-founder, Children First, Delhi. “Keep the faith. Tell your child you’re in this together and make the effort you can and we’ll deal with whatever happens,” he says.

G is for group learning. If your child is isolating herself in a room with nothing but her textbook for company, this is a good option. Research shows that studying can be a collaborative process. Peer-assisted learning increases confidence, reduces anxiety and stress, and has an effect on the development of the learner’s future responsibilities, says a study published in the Journal of Advances in Medical Education & Professionalism .

H is for hugs. Every child needs a loving and warm environment, and touch says it well. Hugging releases a hormone called oxytocin which “is linked to increased levels of social interaction, well-being and anti-stress effects,” says a report by the National Center for Biotechnology Information. Your child not a hugger? Offer a shoulder massage or back rub, tousle his hair, or plant a kiss on the forehead.

I is for identify — a good time and place to study .“Understand what your child is most receptive to studying at what part of the day,” says Delhi-based home-tutor Laiqa Hussain. He may need a warm-up at the beginning of the day with something he finds easy, then go on to maths and science, and prefer to do languages in the evening, for instance.

J is for jam. Those mobile phones. “Ration time, maybe 45 minutes, so your child doesn’t feel deprived. Technology helps, with exchanging notes, for instance,” says Hussain. And avoid it completely at night.

K is for kindness. “Give your child unconditional support. Say, ‘I want you to do your best and I will love you no matter what.’ Say it a 100 times, if you need to,” says Dr Kapoor. Also, avoid comparisons, especially with yourself, siblings, friends, and friends' children.

L is for learning that can’t take place if there’s “inefficient and inconsistent content coverage,” says an article on employmentnews.gov.in. It talks of memorizing, binge-studying, not making notes, as being problems, and advocates focusing on one thing at a time, planning the day, and mind-mapping.

M is for motivation. “Highlight what your child does well, and speak to the tutor and school teacher so all of you focus on the same thing,” says Hussain.

N is for nutrition. Samaddar has a diet chart for herself and her son. “The meals are usually well taken care of,” she says. It’s the snacks that are a problem. She provides things her son likes: almonds and fruits, for instance. She is also giving him an omega-3 and multivitamin supplements.

O is owning up. It’s a time for parental introspection. Dr Usha Sriram, an internal medicine specialist from Chennai, has seen students hyperventilate to the extent that they experience raised blood pressure, sweating, tightness in the chest, a fuzziness in the head, stomach cramps. “There are appetite changes, girls may stop menstruating and sleep may be disturbed,” she says. It’s important to understand where the fear and anxiety is coming from. She advises parents not to ignore physical symptoms and seek a doctor’s help.

P is for pep talk. Not for your child, because it usually results in what kids consider lectures! Give one to each other, if you have a school network. Often, joking about things can take the edge off the stress. Talk to friends about other things besides exams, so you’re not spending the day worrying.

Q is for quit worrying about the future .“It’s not the time to talk about long-term goals. Focus on the short term instead,” says Dr Kapoor.

R is for realistic goals. It’s not about you, it’s about your child. “The tension transfers,” says Priya Tyagi, erstwhile Deputy Head Teacher, Shree Satya Sai Vidyalaya, Jamnagar. In her experience, unrealistic expectations cause the most stress.

S is for socialize ,in person, not on social media. “It’s good for children to take a break and meet their friends, just as long as they’re not speaking about studies again,” says Dr Sen.

T is for time table. Set one in tandem with your child, write it out and pin it up, so everyone’s clear on the plan.

U is for unwind. With family. Anu Jain, mother to two, in Delhi, is clear that dinner is family time, no matter what. “It’s a time for sharing, even though your children may never realise it,” she says. This keeping to the routine helps bust the stress her children may feel.

V is for ventilation. A study by the Lawrence Berkeley National Laboratory, USA, found that poor ventilation in classrooms correlated with absenteeism due to sickness. Throw open the windows and let in the air and natural light.

W is for water. The brain needs water just as much as the body does. “Often, a child will complain of a headache, and parents think it’s stress. It may be, but it may also be dehydrated. The simple way: place two bottles of water on the desk, to measure how much your child drinks. “You can also bring in the vitamin C with lime juice,” she says.

X is for X out junk food. “They have no calorific value, often postpone or even stand in for meals, and must be avoided at this time,” says Samaddar. Can’t do without French fries? Make them at home.

Y is for Yoga. “Yoga strengthens the brain and the nervous system. This sharpens the mind and improves blood circulation…When one practices the various asanas and pranayama , the ability to concentrate improves.” The surya namaskar in the morning will wake the body and the mind.

Z is for Zzz Many kids like to study at night. As the exam closes in, though, it’s best to shift their study routine to the daytime, so their bodies get used to sleeping and waking at the same time as exam days. And use the half-hour before bed to cut off from studies, says the University of Leicester.

Thanks & Regards

Sivakumar Narayanasamy

MCA., Gold Medalist,  DCHM., DEIM., B.Ed., in Special Education, ICP (USA), CQA (USA).,

Jayanthi Sivakumar

B.Sc., MBA., B.Ed., in Special Education., ECP (USA), Dip. Dyslexia.,

____________________________________________________________________________________

Achievements

“Sangford School has been Featured In Forbes India’s The Great India Schools 2019 by Great Place to Study”.

“Sangford School for Excellence in school Management  & Facilities award by Eldrok India K-12 Summit  Awards 2019”.

“International Achievers Award for Education Excellence”

Internal Circulation for Sangford School students. Content belongs to the respective author and magazine.