Exam preparation tips for students

In the Indian school education system, two board exams are held: one at the end of 10th standard and the other at the end of 12th standard. These two sets of exams hold special status, because the first indicates which specialisation you can take in senior school (or junior college, based on state education rules), and the second one indicates which college and university degrees you can apply for. Because a lot rides on them, students tend to take extra stress around and during their board exams. Instead of taking stress, try adopting the following tips to prepare for your board exams.

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Yes, exams can be stress-inducing, and that stress can affect your physical and emotional well-being - both during and after exams. Exam stress can be quite crippling for some students, and no matter how hard you try, stress is bound to reduce your cognitive abilities and affect your scores. Here are some tips you should use to reduce stress during exams:

• Stay away from social media during exams. Being active on your favourite platforms doesn’t just drain your time but can also induce more stress.
• Focus on time management through a timetable or schedule instead of worrying about loss of time. Include some time to relax, eat and sleep in this timetable.
• Sleep well, because if you don’t, your stress levels will shoot up while your body and mind will feel weaker. Stay away from this vicious circle of stress and lack of sleep by getting 7-8 hours of sleep every day.
• Take some time out for exercise. Not only will it keep you physically fit and flexible, but also refresh your mind, aid learning and help you get better sleep. In short, exercise increases brain power. 
• Meditate and practise breathing exercises, especially if you feel a panic attack coming on. Taking a step back and breathing will supply adequate oxygen to your brain, relax you and keep stress at bay.
• Don’t isolate yourself before, during or after exams. Loneliness can induce stress, so take time out to engage with parents, family members, siblings and pets during exams.

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The greater your concentration, the better your exam results - this is something you should remember, but not stress about during exams. Use the following tips to improve concentration levels during exams:

• Minimise distractions by keeping phones and other electronic equipment away.
• Keep all your necessities handy so that you don’t get distracted while studying. Stock your study room with water, notes, pens, paper, etc.
• Eat healthy snacks, like nuts and seeds, berries and fruits, to keep yourself energised. These brain foods improve concentration levels and also provide energy to fuel your studies.
• Find a study time that suits you best. While mornings are considered the best time to study, you should regulate your sleep-study times according to your comfort.
• Go for short and brisk walks. Walking will quickly refresh your mind.
• Get enough sleep, because your body and brain need adequate rest to sustain you through exams.
• Drink water and other fluids to keep yourself hydrated. A dry mouth and dehydration will affect your concentration levels and lead to headaches and irritability.

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According to a study published in the peer-reviewed journal Nutricion Hospitalaria in 2018, the brain needs a continuous supply of amino acids, folic acid, vitamins and antioxidants to synthesise neurotransmitters. These neurotransmitters, like serotonin, dopamine, epinephrine and glutamate, can improve your memory, focus and concentration, while uplifting your mood and keeping stress at bay. 

This is the reason why it’s very important to eat a balanced diet during exams. A lot of students feel that heavy meals can induce sleep and disrupt their study routine around exams. While this might be true, your body still needs nutrition to survive. Hence, it’s best to take short, frequent meals consisting of foods rich in all the vital nutrients you need. It’s also important to remember that eating unhealthy snacks during exams, while enjoyable, can lead to weight gain, indigestion, lethargy, loss of focus, excessive sleep, etc. 

Include the following brain foods in your diet before, during and after exams:

• Berries, like strawberries, blueberries, cranberries - dried, unsweetened ones, if you can’t get fresh fruits.
• Green tea and black tea, which are rich in antioxidants. Avoid milk and sugar if you can.
• Eggs, because they are cheap and rich sources of proteins and amino acids.
• Nuts, like walnuts, almonds, cashews, etc. These are rich in fibre, vitamins, protein and antioxidants.
• Seeds, like flaxseeds, chia seeds, etc. They are as rich in nutrients as nuts.
• Fatty fish varieties like salmon, mackerel, sardines, trout and tuna - which are rich in omega-3 fatty acids.
• Spices like turmeric, ginger, garlic, cloves and cardamom, etc., are also rich in vitamins and antioxidants. Turmeric, which has curcumin, is also known for its anti-inflammatory, anti-fungal and analgesic (painkiller) properties. It boosts your defence against infections, at a time when exam stress can reduce your body's natural immunity.
• Chicken or mutton liver, which is rich in iron, protein and vitamins, can also improve your memory and concentration levels.
• Dark chocolate is full of antioxidants, minerals and vitamins. It also boosts metabolism and improves alertness and cognitive abilities.
• Try eating foods rich in the amino acid tryptophan to sleep better through the night. Some of these foods are fish, eggs, seeds such as pumpkin seeds, soy products like soybeans and tofu, and yoghurt. Tryptophan helps in producing serotonin - the happiness hormone - which also helps to prevent depression.

According to a study published in Frontiers in Psychology, a peer-reviewed journal, in 2018, physical exercise induces structural and functional changes in the brain and improves cognitive functioning and well-being. Getting adequate exercise during exams is very important to refresh your mind and improve your memory, focus and concentration levels.

Exercise is also very important during exams because sitting and studying in one or two postures can cause stiffness and muscle pain. This, in turn, can be very distracting and hamper your exam preparations. No matter how busy your exam schedule, get some exercise and follow these tips:

• Get up and stretch at least once every hour. This will reduce stiffness of muscles.
• Go for a brisk walk. This will get your adrenaline pumping, refresh you and help you retain your lessons better.
• Practise yoga to improve full-body flexibility, stimulate your internal organs and improve cognitive function.
• Dance while listening to your favourite songs for 10-15 minutes a day. This will uplift your mood, make you happier, give you a good dose of cardio and make studying more enjoyable too.
• Play indoor sports like chess, carrom, scrabble, etc., which improve concentration levels and cognitive function. However, avoid these if you are very competitive and likely to get more stressed while playing these games.
• Play light outdoor sports like badminton, table tennis, tennis, swimming, jogging, cycling, etc., so that you can get some exercise.
• Make sure you don’t engage in contact sports that could cause injury.
• No matter which sport or exercise you engage in, remember to stay hydrated, eat well, and get enough sleep too.

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If exam stress and the fear of not doing well become too crippling, you should ask for help. There is nothing shameful about reaching out to your loved ones or mental healthcare professionals if you are too stressed and plagued by negative thoughts. Remember, everyone deals with stressful events differently and so, everyone should be able to come up with coping mechanisms that suit them with proper guidance.

Here are a few things you can do:

• Share your feelings with your parents. Be open about the pressures you are facing and ask them to help you cope better.
• Talk to your friends, peers and siblings. They have or will go through exams themselves, and can share tips that may suit your situation, too, as they know you well.
• Communicate with your teachers, especially if they teach subjects you’re especially worried about. They can allay your fears and give you pointers about topics you don’t recall well.
• Reach out to a mental health professional if you feel isolated or if you feel you cannot properly communicate your distress to friends or family or if you feel that they just can't understand what you are going through. This could be a counsellor at school, a psychologist at your hospital or healthcare centre nearby, or a trained professional you can connect with on the internet (make sure to check their credentials).

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