Exam time is perhaps one of the most stressful times in a student’s life. The fear of not doing well enough, of not doing better than your peers, of not fulfilling your parent’s expectations, or of not standing up to your own high standards can be gripping and all-consuming. A 2022 NCERT survey has found that 81% of students in classes 9-12th reported exams, results, and studies as the cause of their anxiety. 

With the exam season right around the corner in India, MyndStories talked to Harkirat Kaur Arora, a Psychologist, and Nilom Shah, a therapist and member of the MyndStories reviewer panel, about what students can do to manage their mental health during exams. But before beginning with the tips, let us understand the reasons behind exam stress and anxiety. 

The root cause of exam stress

There is no one reason behind exam stress and anxiety. The reasons can range from academic to parental to fear of failure. According to Harkirat, fear of judgment, fear of failure, and the pursuit of perfection are some of the significant causes of stress. 

Exams come with societal pressure and parental expectation of performing well. And most of the students associate their self-worth with marks. And, if they don’t get good marks, they feel they are not good enough. “For many, the demanding environment of the education system, lack of preparation, and unrealistic expectations from self also cause anxiety,” adds Harkirat.

This is especially true for students of classes 10th and 12th who face massive pressure of performing well in the board exams and getting into a good university. Children often grow up being told that not doing well in board examinations can lead to failure in life.

The reasons for stress may differ, but the truth remains – exams can have a huge impact on mental health.

Tips for caring for your mental health during exams

There is no ready-made solution to managing stress and anxiety before exams. However, Harkirat shares these tips to help you care for your mental health.

Use the PLEASE skill. The technique may sound complicated and technical, but it is nothing more than taking care of your basic needs. Following this skill can help you in emotional regulation. 

• PL: Treat physical illness. Taking care of your body is the first step to caring for your mind. If you have a physical illness, treat it. Take your medicine on time, remember to visit your doctor on time, and listen to your body.
• E: Balance your eating. Eat healthy meals at regular intervals. Do not miss any meals, and avoid eating junk food. 
• A: Avoid mind-altering substances. Avoid taking any mind-altering substance, such as caffeine. 
• S: Sleep properly. Students often make the mistake of forgoing sleep in favor of studying. However, too little sleep can adversely affect your mental health. Lack of sleep can cause trouble in concentration and feelings of anxiety and stress.
• E: Do exercise regularly. Research upon research has proved the innumerable physical and mental benefits of exercising. Even during your exams, take at least a few minutes to walk or exercise. 

Understand your thoughts. Our mind likes to cook stories. However, what ingredient you choose and the recipe you make out of it is in your hand. Ask yourself, what story is your mind cooking today? Try to identify a theme. Is it inner criticism or fear of failure or perfectionism? What is plaguing you today? Observe it and try to identify the facts and opinions. 

Journal your thoughts or write a letter that can encourage you. Let that letter be a compassionate voice that helps you bounce back to studies when you are low on confidence and motivation. 

Understand anxiety. Try to understand why you are anxious. What are its pros and cons? How did feeling worried, concerned, or nervous help you? Figure out what you can control in that situation. And focus on the things that you can, in fact, control instead of ruminating over what you can’t. 

Use the STOP skill. The STOP skill is a mindfulness technique that can reduce anxiety and improve attention. 

• S: Stop. Take a pause from your studies.
• T: Take a breath: Take a step back and breathe. 
• O: Observe. Observe your thoughts. Sense your feelings. What are you feeling? What are you thinking? Visualize a happy place. Smell some aromatic fragrances. 
• P: Proceed. Decide on how you want to proceed next. 

If you cannot take a break and doing this makes you more anxious, then postpone doing it. Come back to it somewhere during the day. 

“Drinking enough water, getting some morning sunlight, keeping realistic expectations, and setting achievable targets and goals are also essential to caring for your mental health,” adds Nilom.

Other things you can do:

• Make some time for yourself. Even if your schedule is jam-packed, take some time to do something you love. Read a book, go to the gym, or meet your friends. 
• Avoid using social media. Instead, spend time with your loved ones and your friends. 
• Take one step at a time. Make a schedule. But do not be afraid of deviating from it when necessary. 
• Join a group study.
• Do some breathing exercises to calm yourself. You can also use grounding techniques to manage your anxiety. 
• Visualize your success. Use your self-talk to motivate yourself.

Some stress is healthy, too!

Feeling stressed before an exam is perfectly normal. In fact, it is not that bad either. While some types of stress are unhealthy, some are healthy too. Eustress, a healthy type of stress, is short-term, manageable, and even encouraging. It can help you feel more resilient, motivated, and focused on achieving your goals. Therefore, stress is not always bad. It can be quite healthy when it does not make you uncomfortable and overwhelmed. 

If nothing works and your stress overwhelms you, do not hesitate to ask for help. 

MyndStories wishes you all the very best for your exams!

Useful links

List of platforms providing free counseling in India

Read more about eustress

Different breathwork practices

Manage anxiety with grounding techniques

The PLEASE skill

Tips for sleeping better during exams