Board Exam Stress: Experts Recommend Mental Health, Sleep

As students prepare for the upcoming Class 10 and Class 12 board examinations, education experts are emphasising that academic preparation alone is not enough this year. A balanced routine, stable mental health, and adequate rest have become essential components of effective exam readiness. Schools and counsellors across the country are encouraging students to integrate smart breaks, digital detox, and structured revision habits into their daily schedules to maintain focus and reduce anxiety.

Mental Health: The Cornerstone of Exam Readiness

Specialists note that stress has a direct impact on concentration and memory. For this reason, small changes in routine can significantly boost performance during long study hours.

• Small, Achievable Goals: Setting short targets spread across two-hour slots helps students stay motivated and avoid feeling overwhelmed.
• Positive Reinforcement: Simple habits such as replacing self-doubt with reassuring thoughts can strengthen confidence before major exams.
• Parent–Student Communication: Experts advise parents to maintain a supportive environment at home. Emotional reassurance often helps students express concerns more freely, resulting in better stress management.

Sleep and Nutrition: Fundamental Support Systems

A large number of students tend to reduce sleep before examinations in an attempt to increase study hours. Psychologists consider this counterproductive.

• Seven to Eight Hours of Sleep: Adequate rest is essential for memory consolidation. The brain stores and organises information during sleep, making uninterrupted rest a priority during the exam phase.
• Balanced Meals: Frequent consumption of junk food and caffeine affects concentration. Fresh fruits, vegetables, and foods rich in omega-three fatty acids such as walnuts and seeds help maintain energy levels and support cognitive function.

Digital Detox and Smart Breaks

With increased dependence on smartphones, social media remains one of the biggest distractions during exam preparation.

• Scheduled Device-Free Time: Many educators recommend switching off all non-academic apps during study sessions. Focus-oriented tools and timers can help control screen usage.
• Purposeful Breaks: Instead of aimlessly browsing through screens, students are encouraged to take short, refreshing breaks.
  • Five minutes of stretching to release physical tension.
  • Ten minutes outdoors to regulate breathing and reduce mental fatigue.
  • Light snacks and hydration to sustain alertness.

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