Exam season is here, whether it’s Class 10, Class 12 board exams or any other competitive test, and with revision schedules tightening, stress levels are rising too. In these crucial months, students often find themselves caught in a cycle of anxiety, sleepless nights, and constant pressure to perform. While we often tend to ignore it, excessive stress can quietly affect focus, overall health, and self-confidence.
Here are practical tips from experts that can help your child and even parents manage exam stress in a healthy and balanced way.
Sleep is non-negotiable
Dr Amit Gupta, Senior Neonatologist and Paediatrician at Motherhood Hospitals, Noida, emphasised that adequate rest is the foundation of exam performance. “First and foremost, 7–8 hours of sleep is non-negotiable. Proper sleep improves memory retention, concentration, and overall mood,” he said.
He also advised students to avoid long, uninterrupted study hours. Instead, he recommends structured breaks to prevent burnout. “If you study for 45–50 minutes, take a 5–10 minute break. Step out of the room, talk to your parents, and stretch a little. These short breaks help improve retention and reduce mental fatigue,” he explained.
Dr Gupta further cautioned against the culture of comparison, which often increases anxiety among students. “Do not compare yourself with others. Comparison fuels stress. Parents should also avoid saying things like ‘this child studies more’ or ‘that child scored better’. Every child has a different pace and capacity,” he noted.
Physical movement, he added, is equally important during exam preparation. Even light activity can help regulate stress levels. “A brief daily walk, skipping, yoga, or meditation can help calm the mind. Even simple breathing exercises make a difference,” he said.
For moments of acute anxiety, he suggests controlled breathing techniques. “Try deep breathing - inhale slowly, hold for a few seconds, and exhale gradually. Techniques like the 4-4-6 breathing pattern help relax the nervous system and bring the body back to a calm state.”
Be the safe space, not the pressure point
Damini Sharma, a counselling psychologist based in Delhi, believes that parents play a decisive role in shaping how children experience exam stress. According to her, children are already navigating an intensely competitive environment; they do not need additional pressure at home.
“We are living in an extremely competitive world. Children are already absorbing this competitive spirit and rat-race mindset from outside. They don’t need more of it from their parents,” she said.
Sharma pointed out that one of the most common concerns she hears in therapy is how hobbies are abruptly discontinued once board exams approach.
For your daily dose of medical news and updates, visit: HEALTH
“Very often, clients tell us, ‘I used to play a sport, but when I entered Class 10, my parents made me quit,’ or ‘I loved dancing, but I never picked it up again after boards.’ Instead of abandoning hobbies completely, parents should help children create a better schedule. Hobbies are not distractions; they are coping mechanisms,” she explained.
While acknowledging that academics are important, she emphasised perspective. “Education matters. Marks matter in today’s system. But at the end of the day, it is still just an exam,” she added.
A major concern, Sharma noted, is the mixed messaging children receive. Parents may verbally reassure them that “it’s okay,” yet simultaneously compare them to cousins or classmates.
“When you say ‘it’s fine’ but also compare your child to someone who scored better, you are sending a very mixed message. Every child has their own struggles. If comparison also starts at home, then the child has no safe space left,” she said.
Addressing the broader pressure around board results and competitive exams, she stressed that a one-size-fits-all approach does not work.
“If your child says they are not able to manage boards and competitive exam preparation together, listen to them. Just because something works for a hundred children does not mean it will work for yours. What works for your child is the most effective strategy,” Sharma said.
“Don’t try to fit the child into your mould. Understand their capabilities and help them achieve their goals in a way that works for them,” she concluded.
Fuel the brain right during exams
Ms Priya Palan, Dietitian at Zen Multispecialty Hospital, Mumbai, said nutrition plays a key role in managing exam stress and maintaining focus.
“Students tend to get stressed during examinations, so it’s important to include complex carbohydrates like millets, oats, and makhana for sustained energy,” she said. She also recommended nuts and seeds such as almonds and walnuts to boost memory, along with antioxidant-rich fruits like berries and oranges to support brain health.
Protein sources, including eggs, dal, yogurt, and lean meats, help maintain alertness, she added. Staying hydrated is equally important, as even mild dehydration can cause fatigue.
Palan advised eating small, balanced meals every three to four hours to maintain stable blood sugar levels and avoid energy crashes. “Avoid skipping breakfast and limit excess caffeine, sugary snacks, and junk or processed foods,” she cautioned.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS
