“Pariksha pe charcha” – programme of PM Narendra Modi was highlighted by the Union Education Minister on Sunday. It has helped students to become more self-confident, learn how to deal with stress and keep up good health & fitness. Pariksha pe charcha now become a national event. PM launched this program to provide guidance to pupils in order to enhance their self-esteem. During this program, 3000 students present and a vast number of students connect digitally. Around 2 crore 25 lakh parents, students as well as teachers registered for the event.
The 7th edition of this program (Pariksha pe charcha) held at Bharat Mandapam in New Delhi and remarked that the program has grown to become a nationwide stage for students to decrease stress. This program scheduled for today at 11 AM, which has completed (January 29, 2024). Union Minister stated that joining this project would offer the younger generation feel of being confident.
Also Read: Stress from pre-board exams among students: how to minimize exam stress?
In today’s program, PM Narendra Modi talk about treating all children equally, avoiding trust deficit, need of healthy mind for healthy body, goal settings etc.
Exam pressure
It is a term that is used to describe the stress, anxiety, as well as strain that people, and typically students experience both before and during the examination. This pressure might result by various circumstances such as fear of failure, high expectations, and competitiveness as well as the importance put on academic value and achievements. Exam pressure symptoms may involve anxiety, lack of focus, sleep disturbances, changes in eating habit and overall emotional distress. It can be managed by adopting various efficient study strategies, keeping a healthy lifestyle, as well as using coping mechanisms to reduce stress.
Sign and symptoms of exam pressure
Physical signs:
- High rate of heartbeat
- Tense muscles
- Headache
- Sweating
- Nausea and diarrhea
- Upset stomach
- Sleep disturbances
Behavioral:
- Nail biting
- Shaking bodymoking,
- Changing habits
Also Read: How to cope with Exam Stress?
Mental & emotional signs:
- Lack of concentration
- Worry
- Anxiety
- Negative thoughts
- Feeling of fear as well as helplessness
- Suicidal thoughts etc.
Also Read: How to Deal With Family Stress?
Causes of exam pressure
- Physical & emotional pressure: both anxiety and stress are caused by mental stress while physical factors could lead to trauma, illness, injury etc. Stress related to examination can involve headaches, insomnia, appetite loss, problem in focusing, panic attacks, depression as well as self-harming behavior.
- Internal as well as external pressure: pressure put by the parents and instructors on their children to perform well on exams. Exam pressure can be imposed by the high expectations of people whom child have close relationships. This pressure could also be originated from the student’s inner tension and stress of constant focusing on neither getting excellent grades as well as their anxiety of nor scoring well enough in the exams.
- Inadequate preparation: last-minute preparation or insufficient prior study causes exam pressure. Anxiety and pressure may occur from not clearing questions and queries with their lecturers and friends, improper study plan, inadequate time management, and procrastination etc. Furthermore, proper sleep is necessary of at least 6-7 hours as anxiety and pressure could lead to sleep deprivation.
- Other causal factors of exam pressure: fear of failure, competitive environment, lack of support. Poor past performance etc.
Also Read: 6 Ways to Prevent Stress From Taking Over Your Life
Strategies to cope with exam pressure
- Proper time management: by making a reasonable study plan with the involvement of relaxation can reduce exam pressure. Setting work priorities as well as concentrating on the study on regular basis for a proper preparation.
- A well-being lifestyle: make sure to get enough sleep to maintain the proper attention as well as cognitive function. For healthy mind and body maintain a proper balanced diet with nourishing meals. Do regular exercises which might help students to feel and less stressed.
- Mindfulness & relaxation: to relax, practice deep breathing techniques as well as meditation. Mindfulness helps in reducing worry and to stay present.
- Holidays and leisure activities: to avoid burnout while studying take regular breaks. Engage in enjoyable and leisure activities which brought joy as well as relaxation.
- Other techniques which are involved to cope up with exam pressure are:
- Positive visualization
- Self-care
- Study-techniques
- Set goals
- Seek support
- Stay organized
- Practice test papers, etc.
References+
- www.hindustantimes.com
- www.concordia.co
- www.careerguide.com
- www.mind.org.uk
