7 tips to minimize exam stress

Raumil, a class XII student, is under pressure. His neighbor, Tirth, scored 91 per cent in the Class XII exams a year ago and Raumil's parents expect him to perform a lot better.
He isn't the only one in such a situation. With less than a month left for most examinations, many students find themselves weighed down by expectations. Comparisons, parental expectations and peer pressure are major concerns for students attempting their board exams. These concerns bog students down, leading to severe examination stress.
The term 'exam stress' can be broadly defined as a feeling of anxiety over one's performance in the exams, the results and reaction of parents and friends; all weigh upon students to create exam stress.
The final exams for Class XII and Class X start on February 21 and March 7 respectively. For those of you who are appearing for these exams, here are tips that can help minimize the stress.
i. Revision tips
Develop a timetable to monitor your progress. Make sure you allocate adequate time for fun and relaxation as well.
While revising a subject, practice writing. This would be an actual simulation of the examination itself. Plan your revision and complete it in time. This will give you a sense of achievement and build your confidence.
While revising, vary subjects and their difficulty so you don't get bored or disheartened. Set realistic targets of what you can achieve in the time available.
Spend as much time on recall as on reading. Practice by writing answers as you would do in the exam. This will help you remember the important points when you answer each paper.
Practice writing answers under exam conditions. Take three hour tests, without a break in between, preferably at the same time as that of the exam. This will help your body clock adjust to the examination time and conditions.
ii. Time out
To prevent mental fatigue, take a short break as soon as you notice your mind is losing concentration. Stick to activities that do not break your study continuum during these breaks. Avoid television and loud music. You will then be able to come back to your revision refreshed.
It is important to relax. Your mind and body perform at their best only if you get adequate rest.

iii. Maintain a regular sleep pattern
A regular seven hours of sleep is mandatory for the body to function well. Also, sleep at a regular time; don't alter your sleeping cycle.

It is not important whether you study late or get up early, as long as you get into the habit of being most alert at the same time as that of the exam.
Try and stop working an hour before bedtime. You will find it helpful to do some muscular relaxation, which is particularly effective in relieving stress.
iv. What to eat
Food rich in vitamins and proteins, such as green leafy vegetables and fresh fruits, are a must.
The nutrients will help your brain stay sharp. Avoid food with high fat content.
Don't drink too much coffee, tea or fizzy drinks. Caffeine will keep you up and reduce the clarity of your thinking.

v. NO distractions
Keep all unimportant issues at bay.
Right now, the board examinations should be your only focus. Stay away from distractions that could cause loss of concentration or unwanted anxiety. Stick to activities that do not break your study continuum.
vi. The power of positive thinking
Spend time with people who have a positive effect. It will rub off on you.
Avoid negative thoughts, such as 'Everyone else seems better organized, while I'm struggling.' Challenge such thoughts with positive thinking; for example, 'I have done well in exams before.'

vii. Practice relaxation techniques
Practice deep breathing, meditation and yoga as forms of relaxation. They help your body relax and reduce stress. Alternately, take a brisk walk in fresh air after your day's revision is over.
If you believe in God, pray before you start studying. Prayer will help you increase confidence reduce your stress as well.

And yes, lots of luck with those exams. 

especially for u surbhi...
i thought u were undergoing a lot of stress with ur homework..
so here it is...
Managing Stress During Exams
Plan Your Time Wisely

Throughout the semester, make an effort to keep up with weekly class readings, lectures and assignments. This will spare you from playing 'catch-up' the week before exams begin.
As exams approach, give yourself ample time in which to study - if possible, spread this time over 2-3 days.
Set aside portions of your day as 'study blocks' - 2-3 hours of concentrated study time.
Arrange for study blocks to occur during your peak concentration hours (i.e., if you do your best work in the morning, schedule a study block after breakfast).
Intersperse study blocks with other activities such as errands, coffee breaks with friends, exercise, etcetera.
State-Specific Learning

Current research shows that information is locked into the state of consciousness in which it was learned. What does this mean? It means that the mood, or state we are in when we study is the mood or state we should be in during exam time so as to best remember the information studied.

While studying…

Try to create a study environment that will be similar to the environment in which you will take your test. This usually means a quiet environment with few distractions (no TV, no radio, etc.).
If you plan to be well-rested and mentally alert during the actual exam, make sure that you are well-rested and mentally alert while studying for the exam.
Since exercise has proven to be effective in heightening concentration levels and performance, plan to exercise both before studying and before the exam.
Pitfalls of Perfectionism

Perfectionists tend to have unrealistically high expectations of themselves and often establish personal goals that are virtually impossible to achieve. Fears of failure to achieve these goals and expectations can sometimes lead to mental and emotional paralysis.

During exams, it is not uncommon for students to fall into the pitfall of perfectionism. How many times have you heard yourself or others say, "I have to make an A on this exam!" While at times, this statement seems achievable and motivating, at other times it can be destructive and self-defeating. Fearing that one cannot make that A on an exam might actually lead some students to procrastinate on studying, or suffer from panic-attacks come exam time - events that will probably cause these students' fears to come true.

Rather than stumble into the pitfalls of perfectionism, approach exam time with an attitude of well-prepared optimism: ·

Prior to the exam, schedule your study time wisely and make good use of the time you set aside. ·
As you enter into the exam room, say to yourself, "I am well-prepared for this test and will do the very best that I can on this exam." Saying this to yourself several times will not only help to raise your confidence, but will also help calm your pre-exam nerves. ·
Once you have turned the test in to the professor, forget about it and leave the room feeling relieved that it's over, and proud that you performed at the best of your ability.
Avoid Exam-Time Exhaustion

No matter how much we do to prevent it, exams are almost always going to be accompanied by stress. Therefore, the best thing to do is to manage the stress and make sure that it does not break down your physical, mental or emotional health.

Some healthy tips to get you through exam time:

Eat a nutritious, well-balanced diet - your body will need those extra vitamins and minerals. Eat at least three meals each day; and moderate your intake of fat, sugar, alcohol and caffeine.
Get plenty of sleep and try to make your sleeping patterns as regular as possible.
Exercise! After sitting in the library or at your desk for long periods of time, exercise will give you that extra boost of energy and liveliness.
Practice some relaxation techniques:
Diaphragmatic breathing - close your eyes; breathe in and out slowly and completely; placing your hands on your abdomen, concentrate on it expanding as you breathe in and contracting as you breathe out.
Laughter - proven to have a physiological calming effect; encourage laughter by reading a funny book, watching a comedy on TV or at the movies, joking with friends, etcetera.
Massage therapy - visit the Campus Health Service to make an appointment with the massage therapist.
Make time for personal time. Doing an activity that you enjoy will improve your mood and will help you return to your studies feeling refreshed and relaxed.


Nutrition for the brain: smart snacking during exams
Exams are here. You've been living on Mountain Dew and cheesedoodles. The library has become your permanent address. Stressed out...pressed for time...good nutrition may be the last thing on your mind.

Without a little planning, it's too easy to grab the high fat, high sugar snacks and pack on the pounds. Also, without adequately fueling your brain and your body, you may be harming your ability to stay awake, study and actually remember that the last sentence you read. Here are a few tips to make nutritious eating a little easier.

Try not to depend on caffeine to keep you going. It is one of the world's most widely used drugs but has some nasty aftereffects. It is a stimulant that can increase heart rate and blood pressure, cause headaches, insomnia and stomach irritation.

The American Dietetic Association recommends no more than 200-300mg per day (about 2 cups of coffee). If caffeinated beverages and foods are a staple in your diet, slowly reduce your intake to avoid possible withdrawal headaches.

Take time away from your study schedule to eat. Plan study breaks to include snacks or meals. This will help you focus on your food choices and enjoy what you are eating. Choose small crunchy foods for snacks.

This will help you fill up on foods that are usually low in calories and satisfy your need to munch while beefing up your brain power.

Some ideas: carrots, peppers, apples, plain popcorn, plain pretzels, flavored rice cakes, oyster crackers, mini pretzels; any fruit or vegetable dipped in plain, low fat yogurt or low fat salad dressing. Something new...frozen grapes or freeze your favorite flavor of sugar free Kool Aid in an ice tray and make your own slushy.

Keep high fat, high sugar foods out of the pantry. By keeping a variety of smart, quick and easy foods around, there is less chance you will go for the junk.

Try not to skip meals. You've heard it for years...breakfast is the most important meal of the day. It will keep you going through your busy schedule. Go for complex carbohydrates, moderate protein and low fat.

Stop eating at least two hours before you go to bed.

Remember to exercise. Every bit helps—take the stairs, walk to your study partner's house, ride your bike, park at the far end of the lot, hit the gym. Exercise is a great way to help relieve stress!