Here are the A to Z STRETEGY to overcome your Anxiety and stress that you face during Examination Time.


With CBSE, ICSE and state board exams starting soon or already in the process, this is a trying time for students all over India. Last year, more than 25 lakh students registered for the CBSE class 10 and class 12 Board exams The immense competition with the large number of students sitting for these qualification exams causes the mental pressure on students to skyrocket Ways to cope with exam stress:


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, doing bindu tratak and kapalbhati can help


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 D 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. Its okay to pick a coffee shake in the evening over a cola, but it's not okay to drink many cups


D is for dine in, because you don't want a bad bout of gastroenteritis Better pack a couple of home-made cookies in his bar


E is for exercise. It builds one physical and mentally Just the act of mobilizing the body gets the muscles going, increases adrena lin and prevents the onset of back problems


F is for fight. Not flight or giving up, on a child struggling to put in effort. Keep the faith Tell your child you're in this together and make the effort you can and we'll deal with whatever happens.


G is for group learning. Research shows that studying can be a collaborative process Peer assisted learning increases confidence, re. rooms correlated with absenteeism due duces anxiety and stress, and has an effect on development of the learner's future responsibilities:


I is for identify - a good time and place to study. He may need a warm up at the begin. ning 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 teel deprived, Technology helps, with exchang ing notes, for instance. And avoid it completely at night




K is for kindness. "Give your child uncondi K national support. Say, 1 want you to do your best and I will love you no matter what. 5ay it a 100 times, if you need to says Dr Kapoor. Also, avoid comparisons, especially with yourself, sib: lings, friends, friends children

L is for learning that can't take place if there's inefficient and inconsistent content cover: age says an article on employmentnews.com in it talks of memorizing, binge studying. not making notes, as being problems, and advo cates focusing on one thing at a time, planning the day, and mind mapping


M is for motivation. Highlight what your M ld does well, and speak to the tutor and school teacher so all of you focus on the nutrition. The meals are usually well


same thing is for


problem. instance


care of It's the snacks that are a


Start providing almonds and fruits, for


O is owning up. It's a time for parental in trospection. it's important to understand where the fear and anxiety is coming from. It is advised parents do not ignore any physical symptoms and seek a doctor's help


P is for pep talk 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 ex


ams, 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 D is for realistic goals. It's not about you, it's


about your child The tension transfers, unrealistic expectations cause the most stress. is for socialize, in person, not on social me. dia. It's good for children to take a break and meet their friends


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


U is for unwind with family, may be at the Dinner time This keeping to the routine helps bust the stress her children may feel. is for ventilation Poor ventilation in class




to sickness. Throw open the windows and let in the air and natural light 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 its stress. It may be, but it may also be dehydration.


W is for hugs. Every child needs a loving and warm environment, and touch says it well. Hugging releases a hormone called oxyto cin which is linked to increased levels of social tion. The simple way place two bottles of water interaction, well-being and anti-stress effects on the desk, to measure how much your child Offer a shoulder massage or back rub, tousle his hair, or plant a kiss on the forehead,



X is for X out junk food. They have no calo A rific value, often postpone or even stand in for meals, and must be avoided at this time. 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 practises 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 Zz 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.

Thank you for your reading.