Effective Stress Management Strategies For Teenagers During Exams – News18
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Exams are a part of academic life, but they do not have to be a source of overwhelming stress
Parents and teachers should also encourage a supportive environment, ensuring that teenagers feel motivated to do their best in the moment rather than be burdened by the pressure of expectations or fear of the future.
Its exam time – a daunting phase for teenagers as they experience stress, anxiety, pressure and self-doubt. This stress is not just limited to students—it extends to parents who worry about their child’s ability to study and perform well. The fear of failure, especially in competitive exams, can be overwhelming, leading to less-than-optimal performance, incomplete papers, blanking out during exams, falling ill, or even experiencing severe mental distress. In extreme cases, it can push students towards self-harm.
However, stress is manageable, and with the right strategies, students can navigate exam season with confidence and a healthy mindset. Dr Shorouq Motwani Consultant Child & Adolescent Psychiatry, Narayana Health SRCC Children’s Hospital, Mumbai shares some effective stress management techniques to help teenagers cope with exam pressure and maintain their mental well-being.
Self Care and Positive Mindset
Spending time in nature can significantly reduce stress levels. A short walk in the park, sitting under a tree, or simply breathing fresh air can help clear the mind and enhance concentration. Beginning the day with positive affirmations and gratitude, journaling, or listening to uplifting music can set the tone for a stress-free and productive day.
Eat, Sleep and Exercise Well
A healthy diet rich in brain-boosting foods, adequate sleep and regular exercise can contribute to overall mental and physical well-being. Slow, deep breaths through guided meditation can instantly calm the nervous system, reducing stress and enhancing focus.
A well-rested mind performs better. Ensure you get at least 7-9 hours of sleep each night to improve memory retention and cognitive function. Try relaxation techniques like progressive muscle relaxation or stretching exercises to relieve built-up tension in the body.
Get Organised
Create a daily study schedule to break down subjects into manageable portions. Avoid last-minute cramming, which only increases stress and hinders retention.
Motivate Yourself
Instead of focusing on fear and self-doubt, shift your mindset towards growth. Believe in your abilities, celebrate small achievements and practice self-compassion. Set small rewards for reaching study goals. Rewarding yourself with breaks, favourite snacks, or short leisure activities can keep you motivated.
Set Realistic Targets
Avoid multiple subjects or activities at the same time as they can lead to confusion and inefficiency. Instead, focus on one task at a time to maximise productivity. Do not burden yourself with unrealistic expectations. Set achievable study targets and pace yourself to avoid burnout.
Talk to Someone If You Feel Stressed
Whether it’s a parent, teacher, friend, or counsellor, discuss your stress to lighten the emotional load and provide reassurance and guidance. Support friends who are also stressed and create a sense of empathy. This can help reduce feelings of isolation. Sharing study tips or revising together can make studying more enjoyable.
Exams are a part of academic life, but they do not have to be a source of overwhelming stress. With the right mindset and coping strategies, students can manage stress effectively and perform at their optimum level. Remember, exams test your knowledge, not your worth. Take care of your mental health and approach exams with confidence.
Parents and teachers should also encourage a supportive environment, ensuring that teenagers feel motivated to do their best in the moment rather than be burdened by the pressure of expectations or fear of the future.
