For students, it is the most dreaded time of the year – exam results are just around the corner, and students all over the country are waiting with bated breath on what the results will bring. Exam anxietyleading up to result stress, can really wear a student out, that can manifest itself in the form of sleepless nights, rapid heartbeat, panic attacks, loss of appetite, headaches and more. However, panicking will worsen your child’s symptoms even more, hence it is important to keep your cool, and help your child take it easy. Along with managing his symptoms, a healthy diet plan can also help your child ace the exam, and not worry about results so much.Here are some expert approved tips…
How do exams bring anxiety?
Exam anxiety is a type of stress that happens before or during exams. It can cause symptoms like a fast heartbeat, sweating, difficulty concentrating, and negative thoughts. Result anxiety is the fear of what your exam scores might be, which can also cause sleepless nights and worry. Managing both is important for your mental and physical health.
Here are some tips that will help you ace the exam in the first place…
Stick to a plan (make sure it is achievable)
One of the best ways to reduce anxiety is to be well-prepared. Break your syllabus into small, manageable parts and set a realistic timetable. Study in focused sessions of 25-45 minutes with short breaks in between. This helps avoid last-minute cramming and builds confidence as you track your progress.
Practice relaxation techniques
Relaxation methods like deep breathing, meditation, or yoga can calm your mind and body. For example, try the “square breathing” technique: breathe in for 4 seconds, hold for 4, breathe out for 4, and hold again for 4 seconds. Repeat this several times to reduce anxiety quickly.
Sleep well
Getting 7-9 hours of quality sleep is crucial. Sleep improves memory, sharpens focus, and lowers stress hormones. Avoid studying late into the night and maintain a consistent sleep schedule to keep your mind fresh for exams.
Stay prepared
Getting to the exam center early helps you settle your nerves and review notes calmly. Running late can increase anxiety, so plan to arrive 10-15 minutes before the exam starts.
Take care of your mental health
Balance study time with hobbies, socializing, and relaxation. Avoid isolating yourself. Taking breaks and spending time with friends or family can reduce feelings of burnout and keep your mood positive.
Talk it out
Sharing your concerns with teachers, friends, or family can ease anxiety. Sometimes, just talking about your fears helps you feel supported and less alone.
How much of a role does diet play?
What you eat plays a big role in how your brain handles stress and anxiety. Here’s a simple diet plan with foods that help calm nerves, improve concentration, and keep your energy steady.
Start right with breakfast
Avoid sugary cereals or pastries. Instead, eat protein-rich foods like eggs, yogurt, or nuts combined with complex carbs such as oats or whole-grain bread. This combination stabilizes blood sugar and keeps you full longer.
Include greens
Spinach, kale, and other dark leafy greens are rich in magnesium and folate, which help regulate stress hormones and support mood.
Lean protein
Salmon, tuna, chicken, and beans provide omega-3 fatty acids and protein that support brain health and reduce anxiety.
Snack right
Almonds, walnuts, and berries like blueberries and strawberries are full of antioxidants, vitamins, and healthy fats that protect your brain and lower stress levels.
Drink lots of water
Drink plenty of water throughout the day. Dehydration can worsen anxiety and reduce concentration. Herbal teas like green tea also have calming effects.
Limit Caffeine
Too much caffeine or sugary snacks can increase anxiety and cause energy crashes. Opt for natural sweeteners and moderate your coffee intake, especially before exams.
