7 mantras to beat exam stress

7 mantras to beat exam stress

Exams are a stressful period for kids and parents alike. Every year, the months of September and March are dedicated to exam prep. Many children feel stressed out during this period.
 However, a healthy diet and lifestyle can help your kids enhance their productivity and score better with less stress.
Beating exam stress through diet and lifestyle involves making positive choices to manage anxiety and improve overall well-being. 

Here are seven essential tips:

1. Balanced Diet:

Give your children a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats. Overnight soaked almonds, walnuts , eggs, seasonal fruits and vegetables keep them healthy and focussed.
Avoid excessive caffeine and sugar, as they can lead to energy crashes and increased anxiety. No tea or coffee for children . However, teens can take one cup of tea or coffee in a day.
Fried food causes excessive sleepiness. Hence, roasted nuts, makhanas and grilled paneer or sandwich are a great choice for snacking.

2. Hydration:

Help them stay well-hydrated by drinking enough water throughout the day. Coconut water, buttermilk and lemon water help maintain hydration as dehydration can negatively affect concentration and cognitive function.

3. Regular Exercise:

Exam time doesn't mean sticking to books all day long. Let your kiddos engage in regular physical activity to reduce stress and increase endorphins.
Even a short walk or some stretching exercises can help relieve tension and improve focus.

4. Adequate Sleep:

Prioritize sleep and aim for 6-8 hours of quality sleep per night.
Create a relaxing bedtime routine and avoid stimulating activities, like screen time, before sleep.

5. Stress Management Techniques:

Practice stress-reduction techniques such as deep breathing exercises, meditation, or yoga.
Help them set aside time each day for relaxation to recharge their mind.

6. Time Management:

Create a study schedule that allows for breaks and balanced study sessions.
Avoid last-minute cramming by helping them plan   ahead and studying consistently.

You can make sample worksheets before the start of exams. This makes last minute revision easier. This strategy has been very  helpful  for my boys in exam prep .

7. Support System:

Be the shoulder your child seeks to lean on! Listen to their worries and concerns patiently. Offer solutions or choices if you feel like. Sometimes a listening ear is all they need to de- stress and feel confident. 

Remember that everyone experiences stress differently, so it's essential to find strategies that work best for your child. Combine these lifestyle tips with effective study habits and time management to create a comprehensive approach to managing exam stress. If stress becomes overwhelming or persistent, consider seeking professional help from a therapist or counselor.
Good luck!!

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