Anxiety is a common experience during board exams, which is often considered one of the most stressful phases in a student’s academic journey. The intense pressure to perform well can stem from multiple sources, including the expectations of family members, teachers, peers, and the students themselves. This burden, combined with the fear of failure, can lead to significant emotional distress. A study by the National Institute of Mental Health and Neurosciences (NIMHANS) found that 20-30% of Indian students experience exam-related anxiety to a level that impairs daily functioning. Other studies indicate that approximately 80% of students experience some level of exam-related anxiety.
A critical distinction exists between two types of stress: eustress and distress. Eustress is a positive form of stress that motivates students to stay focused and perform better. However, many students experience distress, which affects their concentration, memory, and overall well-being. When distress becomes overwhelming, it leads to test anxiety, which is characterized by physical, emotional, and cognitive symptoms such as sweating, rapid heartbeat, feelings of dread, difficulty concentrating, and negative self-talk. The pervasive nature of test anxiety is not only detrimental to academic achievement but also to the mental health of students. The pressure to meet high expectations can hurt a student’s confidence, making them feel inadequate. This stress creates a cycle where anxiety affects performance, leading to even more anxiety and lower self-confidence. In some cases, the fear of failure becomes so overwhelming that students start avoiding studies or even skip exams.
A moderate level of anxiety is a natural response to challenging situations, enhancing alertness, focus, and motivation. However, when anxiety becomes overwhelming, it can negatively impact cognition, memory retention, and performance. Parents must be aware of both dangerous anxiety and typical stress symptoms:
Physical Symptoms such as headaches, stomach aches, muscle tension, frequent fatigue, disrupted sleep patterns (insomnia or excessive sleep), changes in appetite (overeating or loss of appetite).
Emotional Symptoms such as persistent irritability or mood swings; unexplained sadness or crying spells, low self-esteem, increased sensitivity to feedback or criticism.
Psychological Symptoms such as excessive worry about performance or results; negative self-talk, overthinking.
Behavioural Symptoms such as social withdrawal, avoidance of studies, procrastination and excessive distractions, frustration.
How parents can help:
A well-balanced routine plays an important role in managing stress and improving performance. Regular exercise helps lower stress hormones. Ensuring that your child gets 7-9 hours of sleep each night is essential. Short breaks between study sessions can improve retention and focus. Activities such as listening to music, sketching, or engaging in light physical exercises help refresh mind. Food rich in omega-3 fatty acids, proteins, and antioxidants support brain function while excessive caffeine and junk food should be avoided.
Creating a positive study environment can make a significant difference. A well-lit, organized, and quite study area minimizes distractions. Use the Pomodoro technique (25 minutes of focused study, 5-minute break) to enhance concentration. Avoid last-minute cramming; spaced revision helps with better retention.
Emotional well-being is just as important as academic preparation. Emotional state of parents influences children. Manage your own stress to create a stable environment. Encourage open communication and let them express their worries without judgment. Validate their feelings and assure them that an exam does not define their worth.
Teaching simple relaxation techniques like deep breathing and mindfulness can also help them stay calm under pressure.
Reducing pressure and normalizing anxiety can prevent students from feeling overwhelmed. Avoid comparison with peers or setting unrealistic expectations. Shift the focus from marks to effort and learning. Help them understand that setbacks are part of growth and resilience-building.
Boosting memory and focus requires the right techniques. Use mnemonics, visualization, and mind maps to improve recall. Active learning methods like self-quizzing and summarizing enhance retention. Hydration and exercise support cognitive function and emotional stability.
Parental support plays a crucial role in helping children manage exam stress. Maintaining a balance between academics and personal life is essential to avoid burnout. This includes engaging in hobbies, sports or creative activities, prioritizing rest and self-care, and spending quality time with friends and family. If a child shows persistent signs of extreme distress, such as panic attacks, suicidal thoughts, severe withdrawal, or drastic behavioral changes, it is crucial to consult a mental health professional.
Dr. Taranjeet, Professor & Dean, School of Behavioral & Social Sciences, Manav Rachna International Institute of Research and Studies
