Introduction
Exams can bring a mix of emotions for students, pressure to perform, fear of forgetting and the constant rush to revise everything in time. While it’s natural to feel a little nervous, too much stress can affect focus, sleep and even health. The good news is that with a few mindful habits and a balanced routine, students can handle exam stress more calmly and confidently.
First step is to make sure your child is eating well. A calm mind begins with a well-fed body. Breakfasts like upma, poha or a banana with a glass of milk gives steady energy. Avoid heavy, oily snacks and instead offer light meals like khichdi, curd rice or roti with simple sabzi. Mid study breaks with a bowl of boiled peanuts, a handful of raisins or a cup of warm haldi doodh can help them relax and recharge.
Equally important is proper rest, short breaks between study sessions and deep breathing or simple stretching exercises. Parents can also support by keeping the environment peaceful, encouraging conversations and celebrating small wins.
Simple and Effective Tips to Control Stress for Students During Exams
Start Your Day with a Simple Routine
Begin each day with a routine that’s light and stress-free. Wake up at a fixed time, freshen up, and sit down for a healthy breakfast. A bowl of poha, upma, or a banana with milk gives your body the fuel it needs. Avoid starting your day with panic or rushing through things. When your day begins smoothly, your mind feels more organised and ready to take on your study goals calmly.
Set Small, Manageable Goals
According to unicef, instead of trying to complete an entire syllabus in one go, break your topics into smaller parts. Set realistic goals for each session — like reading one chapter or solving ten maths problems. Tick them off as you complete them. This gives you a sense of achievement and keeps you motivated without feeling overwhelmed.
Take Short Breaks Between Study Sessions
After every 40–45 minutes of study, take a short break. Get up, stretch, walk around, or simply close your eyes and relax. Avoid using phones or screens during this time. As per a study published in, JNMA J Nepal Med Assoc 2022, a short pause helps your mind reset and keeps your concentration strong when you return to your books.
Stay Connected with Positive People
During exams, it's normal to feel anxious or unsure. As per, Mizoram State Commission for Protection of Child Rights, talk to your parents, teachers, or a friend if something feels too much. A small pep talk, a few kind words, or just sharing your feelings can reduce stress. You don’t have to go through exam pressure alone — your support system is there for you.
Eat Light, Regular Meals
Avoid skipping meals during exams. Eat home-cooked, light food like khichdi, roti-sabzi, curd rice, or dal-chawal. As per, Mizoram State Commission for Protection of Child Rights, these meals are easy on the stomach and give you steady energy. Have small snacks in between — like roasted peanuts, chikki, or a few almonds. Stay hydrated with water, buttermilk, or nimbu pani. A well-fed body keeps your brain alert and less anxious.
Practice Simple Breathing Exercises
Sit quietly for five minutes and try slow, deep breathing. Inhale through your nose, hold for a few seconds, and exhale slowly. According to unicef, do this a few times, especially when you feel nervous before a test or while revising. Breathing exercises help calm your mind and bring back focus gently.
Get Enough Sleep Every Night
Late-night studying might feel useful, but lack of sleep affects your memory and attention. According to unicef, aim for at least 7–8 hours of sleep each night. Avoid studying right before bed — instead, wind down with quiet reading or simple revision. Good sleep helps you wake up fresh and focused for the next day.
Revise with a Plan, Not Panic
Use your last few days before exams to revise important points, formulas, and summaries. Avoid trying to learn new topics at the last minute — focus instead on what you already know. As per, Mizoram State Commission for Protection of Child Rights, make short notes, use colourful charts, or explain things out loud to yourself. Smart revision is less stressful and more effective.
Celebrate Small Achievements
Finished a difficult chapter? Solved a tough paper? Take a moment to appreciate yourself. Celebrate with a short break, your favourite snack, or a quick chat with family. As per, Mizoram State Commission for Protection of Child Rights, these small rewards boost confidence and make studying feel more enjoyable.
Remind Yourself: It’s Just a Phase
It’s okay to feel nervous but remind yourself that exams are only one part of life. As per a study published in, JNMA J Nepal Med Assoc 2022, stay focused, give your best, and trust your preparation. Don’t compare yourself with others. You are doing your best, and that’s what truly matters.
Conclusion
Exams can feel heavy, but with a calm routine, good food, short breaks, and the right support, you can manage stress and stay in control. These small habits not only help during exams but also make you stronger in everyday life. Remember, your health and happiness matter just as much as your marks.
Tarishi Shrivastava is a young writer who has covered a range of topics on children's health, including nutrition, fitness, sleep, and parent-child bonding. With a keen interest in simplifying wellness for parents, she brings a practical and engaging approach to her writing. Beyond work, she enjoys exploring new ideas, staying curious, and creating meaningful content.
The views expressed are that of the expert alone.
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