5 tips to ward off exam stress and anxiety in kids for a healthy mind

5 tips to ward off exam stress and anxiety in kids for a healthy mind

Exam stress can be incredibly mentally debilitating for children, and it’s important for them to learn how to deal with anxiety in a healthy way to become mentally strong.

Exam stress can be tough on kids mentally, and they need to learn how to cope with anxiety in a healthy way to become mentally strong.

An upcoming exam can put a lot of pressure on kids. They not only have to worry about studying for it, but also the stress of how they will perform and what their results will be. The effects of exam stress on children’s mental and physical health can be devastating at such a young age.

According to a recent nationwide mental health survey, 81 percent of school students surveyed perceive “studies, examinations, and results” to be a major source of anxiety. These problems get worse as students move up to more difficult subjects. The pressure to excel in life can be incredibly stressful. This is why it’s so important for students to take some time for themselves every day to relax and de-stress. Whether it’s reading, listening to music, or going for a walk, taking just a few minutes out of your day to do something you enjoy can make a world of difference when it comes to managing stress levels.

As parents, it’s only natural to want the best for our children and to expect them to meet or exceed our expectations. However, this stress can often lead to anxiety and other mental health problems among kids, who are already struggling to return to school after the Covid-19 pandemic.

It’s important that we try to ease our children’s anxieties by creating a supportive and understanding environment at home. We should also be open to talking about any worries or concerns they have so that we can help them cope in the best way possible.

Health Shots spoke to Dr. KamnaChibber, a senior clinical psychologist and the head of the department of mental and behavioral sciences at Fortis Healthcare, to find out ways to prevent exam stress in children. Dr. Chibber noted that “exam stress can be caused by a variety of factors, but the most common one is fear of failure. Children often put unnecessary pressure on themselves to perform well and meet the expectations of others, which can lead to exam anxiety.” She went on to recommend several ways in which parents can help their children cope with exam stress, including:

  • -Encouraging them to take breaks
  • -Helping them to develop a positive attitude towards exams
  • -Teaching them healthy coping mechanisms
  • -Allowing them time to relax and de-stress
  • -Keeping communication lines open

Tips to deal with exam stress

Dr. Chhibber shared some tips on how kids can manage exam stress and anxiety. He said that it’s important for kids to stay calm and to focus on their breathing. They should also try to get enough sleep and to eat healthy foods.

1. Focus on the bigger picture

Broadly looking at the overall approach instead of just the results can help reduce stress in any situation.

Having a broad perspective can help you to emphasize what is important, and then refocus your attention on the things that you have decided are your genuine priorities. For example, if you didn’t do well in your examinations, don’t get upset or disappointed. Instead, use the experience to understand the areas you need to improve. Focus on the wider picture by taking the time to learn from your mistakes. Strengthen your foundation and make your base stronger. Remember that knowledge is what you are studying for, not grades.

2. Assess your mistakes

Dr Chhibber suggests that “attempting to build an understanding of what changes are required in the manner of your preparation and responses to the question paper” is more important than just simply knowing and correcting your mistakes. We couldn’t agree more! It’s not just enough to identify areas of improvement – taking corrective measures to implement those changes is key in order to avoid making the same mistakes in the future. Instead of just working hard, try working smart by being efficient and goal-oriented in your studying. Learning anything and everything is not always the most effective use of your time – this time, be clever about it. Plan everything out. Understand your question paper, go through it and start working accordingly. It will help you do smart work and be more successful in the long run.

3. Recognize your strengths

It’s important to identify your strengths so that you can effectively use them to your advantage. For example, if you know you’re good at algebra, then make sure to focus on that and perfect your skills instead of avoiding it because you think you’re already good enough. This will not only help build your confidence but also remind you of your capabilities.

4. Exams aren’t everything

Dr. Chhibber reminds us that “this is just one aspect of life and there is much more that you need to manage and work through.” It’s crucial to keep in mind that getting poor grades doesn’t mean the end of the world. There will be plenty more opportunities in the future to show your skills and what you’re capable of. So don’t build an idea of your sense of self solely on the basis of the results you have obtained.

5. Communicate

It’s normal to feel stressed about exams, but a healthy way to deal with the stress is to communicate with someone about it. “Try speaking with adults and teachers to get an understanding of where you need to focus your efforts for improvement,” says the expert.

You could speak to your teacher and parents. Teachers can be a great resource when it comes to trying to learn how to improve your grades. Ask them for help and advice, and you’ll likely find a solution to your problem.


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