How To Reduce Stress During Exams Period

[10:49 am, 27/04/2022] Shahzaib Marwat: It's ‘Exam Time’ of the year again. Everyone gets stressed during this time with the pressure to do well. So is there a way to combat the anxiety? To increase your concentration? To increase interest in studies? To deal with the weight of expectations of your parents, teachers and yourself? Luckily, yes. Here are some tips to help you calm your nerves, increase concentration and help you achieve your goal. Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help young people share their worries and keep things in perspective. Encourage your child to talk to a member of school staff who they feel is supportive. If you think your child is not coping, it may also be helpful for you to talk to their teachers. Try to involve your child as much as possible.

Physical activity is one of the best, scientifically proven methods to combat stress. Exercise directly reduces stress hormones, such as adrenaline and cortisol. At the same time, exercise stimulates the production of endorphins, which elevate your mood and are natural painkillers. In addition, when your physical health improves, you’ll be in a better position to handle stress effectively. A way to increase your serotonin levels is to increase your exposure to sunlight. Anywhere from 5 to 15 minutes of sunlight per day will help to keep your serotonin levels in the healthy range.

Science has proven that deep breathing reduces your cortisol levels. When you get out of bed, stand up straight, bend your knees slightly, and bend forward from the waist. Let your arms hang limply towards the floor. Breathe in slowly, returning to your original standing position as you do. Your head should be the last part of your body to straighten. Exhale slowly, returning to the bent position by the end of your breath. Repeat 5 to 6 times. Use Meditation as a study tool. Practice any simple meditation for a few minutes just before you start your studies. It helps you relax, learn fast, and retain longer, without getting distracted.

A balanced diet is vital for your child's health, and can help them feel well during exam periods. Some parents find high-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, make their children hyperactive, irritable and moody. Research shows that when you’re stressed, your adrenal glands release cortisol – a stress hormone – to manage it. But cortisol also affects your blood sugar level. So, the more your sugar intake spikes, the more stressed you’ll feel. Keep a good blood sugar level to avoid highs and lows of energy, by eating slow-release foods like sourdough or multi-grain bread, oat porridge, nuts (and nut butters) and vegetables. Find out more here. Drink lots of water. People often underestimate how much hydration helps. Studies indicate that vitamin C (ascorbic acid) helps to reduce blood pressure and cortisol, which are both signs of stress.

In an age of social media, it can be extremely difficult to focus on one thing for any length of time. But one major problem with social media is that it’s a significant time drain. You don’t need a scientific study to prove that you lose track of time when scrolling through your newsfeed. You probably experience this daily. Social media is one of the major distractions that tempt us all. But what you may not realize is that this particular distraction may be adding to your stress level instead of detracting from it.

A study involving students revealed that those who had been taught time management techniques showed lower levels of exam-related anxiety than those who had not. Effective time…