The most challenging season for school students is February and March when they are preparing for their annual exams. Their mental health and wellness are significantly impacted by staying up late studying, balancing more classes with additional study, and dealing with demands from friends and parents. A poll by NCERT in 2022 revealed that over 80% of Indian students in grades 9 through 12 experience academic stress. According to the most recent National Crime Records Bureau data, the percentage of student suicides has increased significantly since 2019 by 21.19 percent. These frightening statistics all indicate that our youngsters need our care.
“Unfortunately, students have tied their sense of worth to their academic accomplishment. Stress levels are quite high when one is afraid of failing. Time management and planning are important for reducing stress, but most importantly, SOS practices for self-care to lessen anxiety and stress right now are essential to deal with exam stress”, according to a mental health expert.
1) Giving time to you is a form of self-love: Put your health first by taking regular breaks, setting out time for yourself, connecting with good people, living a healthy lifestyle, and developing the ability to say no to situations and people with whom you are uncomfortable. The best version of yourself emerges when you accept all of your flaws and love yourself completely. You’ll work harder and enjoy a happier life as a result of this.
2) Get enough rest: The recommended amount of sleep for mental health is between seven and nine hours. Inadequate sleep, both in terms of quantity and quality, has been linked to both physical and mental health issues, including immune system weakening and anxiety and depression. You’ll notice a boost in mood as well as more energy and motivation by practicing better “sleep hygiene,” according to research.
3) Focusing on the breath: Take a moment to concentrate on your breathing to disconnect from stressful or anxious thoughts. Doing this a few times will make you feel better right away. Breathe in for four counts. For four counts, hold your breath. Exhale for four counts. For four counts, hold your breath.
4) Get active: Children’s rising use of technology, particularly social media, has decreased their physical exercise, which harms their mental health. Encourage them to move to improve their physical and emotional health. Encourage your youngster to put on some sneakers and exercise, whether it’s for yoga, running, sports, or just a relaxing stroll, to feel more joy and health.
5) Listen to music: According to research, music helps us feel less stressed. Listen to some calming music to help you relax while you’re feeling anxious about the exam you have tomorrow. Native American, Celtic, and Indian stringed instruments, drums, and flutes have been discovered to be excellent at calming frayed nerves. Also, listen to relaxing music before bed to get a good night’s sleep before your test.
6) Talk to someone: if you start to feel concerned and stressed out about your tests you can talk to someone about it. A mental health professional, family members or friends are always there to help. Assuming that your friends and classmates are also struggling with exam stress, you could try to share advice with them.
To help your children in overcoming the difficulties of exam stress, parents and guardians should make sure that they are emotionally available for them, according to a mental health professional. Remember that this exam season is only one of many obstacles you will encounter as you mature and embrace it with purpose, happiness, and confidence.
