How to manage stress during board exams

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If you’re reading this, your heart might be beating a little faster than usual. There’s a stack of books on your desk, a calendar circled with red markers, and a constant, low hum of anxiety in the back of your mind. You are in the board exam season.

First, let’s be clear: It is completely normal to feel stressed. These exams feel like a monumental, life-defining event. But what if we told you that the key to conquering them isn’t just about studying more, but about managing that stress effectively? Stress, when channeled correctly, can be the fuel that drives you. Unmanaged, it becomes the barrier that holds you back.

This isn’t just another “study tips” guide. This is a holistic survival manual. We will equip you with practical, actionable strategies—from what to eat and how to sleep, to how to rewire your brain—to not just survive, but to thrive during your board exams.

Part 1: Understanding the Enemy – What is Exam Stress, Really?

Before we can manage stress, we need to understand it. That knot in your stomach, the sleepless nights, the irritability—it’s not just “in your head.” It’s a biological response.

  • The Science Bit: When faced with a perceived threat (like a tough syllabus or a parent’s expectation), your body releases hormones like adrenaline and cortisol. This is the “fight-or-flight” response. It’s why your heart pounds and your focus narrows. In small doses, this is helpful—it keeps you alert. But when the stress is constant, it becomes chronic, leading to burnout, brain fog, and illness.
  • The Pressure Cooker: You’re not just battling the syllabus. You’re battling:
    • Internal Pressure: The desire to do well, to live up to your own expectations.
    • External Pressure: Expectations from parents, teachers, and peers; the fear of comparison; the perceived weight of your entire future resting on these few papers.

Recognizing these sources is the first step to disarming them. Your future is not a single event; it’s a series of choices and opportunities. These exams are one important chapter, not the whole book.

Part 2: The Foundation – Building a Stress-Proof Body

Your mind and body are not separate entities. A tired, malnourished body will host an anxious, inefficient mind.

1. Sleep: The Ultimate Secret Weapon

Pulling all-nighters is not a badge of honor; it’s a strategic error. During sleep, your brain consolidates memories, moving information from short-term to long-term storage. Without sleep, you’re trying to fill a leaky bucket.

  • Action Plan:
    • Aim for 7-8 hours: This is non-negotiable. It’s more productive than 2 extra hours of groggy studying.
    • Create a Ritual: Power down all screens (phone, laptop, TV) at least an hour before bed. The blue light disrupts melatonin, the sleep hormone. Read a (non-academic) book, listen to calm music, or do some gentle stretches.
    • Keep it Consistent: Try to go to bed and wake up at roughly the same time, even on weekends.

2. Nutrition: Fuel, Not Just Food

You wouldn’t put low-grade fuel in a high-performance car. Don’t do it to your brain.

  • Action Plan:
    • Hydrate, Hydrate, Hydrate: Dehydration causes fatigue and headaches. Keep a water bottle on your desk.
    • Brain-Boosting Foods:
      • Complex Carbs: Oats, whole wheat, bananas. They release energy slowly, avoiding sugar crashes.
      • Proteins: Eggs, nuts, yogurt. They keep you full and focused.
      • Omega-3s: Walnuts, flaxseeds. Great for brain health.
    • Foods to Avoid:
      • Sugary Snacks & Drinks: They cause a quick energy spike followed by a crippling crash.
      • Heavy, Greasy Meals: They make you sluggish and sleepy.
      • Excessive Caffeine: One cup of coffee is fine, but don’t live on it. It increases anxiety and disrupts sleep.

3. Movement: The Instant Stress-Buster

When you feel stress building, the worst thing you can do is sit still. Physical activity is a direct release valve.

  • Action Plan:
    • The 10-Minute Rule: For every 50 minutes of studying, take a 10-minute break to move. Don’t pick up your phone. Instead:
      • Walk around your room or house.
      • Do some simple stretches.
      • Put on a song and just dance.
    • Incorporate Exercise: A 30-minute brisk walk, a short yoga session (YouTube is full of great 15-minute yoga for stress videos), or a quick bike ride can work wonders to clear your mind and boost endorphins.

Part 3: The Architecture – Designing a Stress-Proof Mind

Now that the body is taken care of, let’s train the mind.

1. The Power of a Plan: Taming the Overwhelm

The sheer volume of the syllabus is a primary stressor. A plan breaks this mountain into manageable molehills.

  • Action Plan:
    • Create a Realistic Timetable: Don’t create a military-style schedule that’s impossible to follow. Block out time for subjects, but also for breaks, meals, and leisure.
    • Use the “Chunking” Method: Break down a chapter into smaller parts. Instead of “Study Physics Chapter 4,” write “Understand Newton’s Laws + Solve 5 numericals.” The satisfaction of ticking off small tasks is a powerful motivator.
    • Prioritize: Identify your strong and weak areas. Spend more time on weak topics, but don’t completely ignore the strong ones—revision is key.

2. Mindfulness & Breathing: The Pause Button

When panic strikes during the exam or while studying, you need a tool to reset. Your breath is that tool.

  • Action Plan:
    • The 4-7-8 Technique: A simple, powerful breathing exercise.
      • Inhale quietly through your nose for 4 seconds.
      • Hold your breath for 7 seconds.
      • Exhale completely through your mouth, making a whoosh sound, for 8 seconds.
      • Repeat 3-4 times. It forces your body to calm down.
    • The 5-4-3-2-1 Grounding Technique: If you’re having a full-blown anxiety moment, this brings you back to the present. Acknowledge:
      • 5 things you can see.
      • 4 things you can feel (the desk under your fingers, your feet on the floor).
      • 3 things you can hear.
      • 2 things you can smell.
      • 1 thing you can taste.

3. Reframe Your Thoughts: Combatting the Inner Critic

Your thoughts are not facts. When you think, “I’m going to fail,” that’s not a prediction; it’s a fear.

  • Action Plan:
    • Challenge Negative Thoughts: When a negative thought arises, challenge it. “Is this 100% true?” “What evidence do I have for this?” “What would I say to my best friend if they had this thought?”
    • Use Positive Affirmations: They might feel silly at first, but they work. Stand in front of the mirror and say, “I am prepared. I am capable. I can handle this.” Your brain believes what you tell it repeatedly.

Part 4: The Ecosystem – Managing Your Environment and Relationships

You don’t exist in a vacuum. Your environment and the people around you play a huge role.

1. Create Your Sanctuary

Your study space should induce calm and focus.

  • Action Plan:
    • Declutter: A cluttered desk is a cluttered mind. Keep only what you need for that session.
    • Minimize Distractions: Put your phone on silent mode and in another room. Use website blockers if you need to. Inform your family not to disturb you during study blocks.
    • Good Lighting & Ventilation: A well-lit, airy room prevents drowsiness and headaches.

2. Communicate with Family and Friends

Your parents are stressed too. They often don’t know how to help.

  • Action Plan:
    • Have an Open Conversation: Tell them, “I am feeling stressed. I have a plan, and what would help me most is your support and quiet during my study hours.”
    • Ask for Specific Help: “Could you help quiz me?” or “Can we make sure we have healthy snacks in the house?”
    • Limit Social Media: It’s a highlight reel of everyone else’s (seemingly) perfect preparation. It’s not real. Limit your time on it. You won’t miss anything important.

Part 5: The Final Countdown – Managing Stress on Exam Day

The big day has arrived. The plan is in motion. Here’s how to execute the final play.

  • The Night Before:
    • No New Topics: This is for revision only. Glance over formulas and key points.
    • Pack Your Bag: Have your admit card, pens, pencils, and other essentials ready. This prevents morning chaos.
    • Eat a Light Dinner: and get to bed on time.
  • The Morning Of:
    • Wake Up Early: Don’t rush. Give yourself time to get ready.
    • Eat a Good Breakfast: Something with protein and complex carbs.
    • Avoid Panic Discussions: Do not huddle with friends outside the exam hall to discuss the syllabus. It will only make you doubt yourself.
  • In the Exam Hall:
    • The 3-Minute Start: When you get the paper, take three deep breaths. Read the instructions carefully. This feels productive but gives your heart rate a chance to settle.
    • Start with Confidence: Begin with a question you are sure about. It builds positive momentum.
    • If Panic Strikes: Put your pen down. Close your eyes. Take three deep 4-7-8 breaths. Remind yourself that you know this. You have prepared. Then, take a sip of water and re-read the question.

Conclusion: You Are More Than a Percentage

As you navigate this intense period, please hold on to this one, non-negotiable truth: Your worth as a human being is not defined by your board exam percentage.

These exams are a test of your discipline and your current academic understanding. They are not a test of your intelligence, your creativity, your kindness, or your future potential. There are countless stories of people who “failed” according to conventional standards but went on to live extraordinary, successful, and fulfilling lives.

You have prepared. You have a plan. You have the tools. Trust yourself. Breathe. You’ve got this.

Now, close this tab, take a deep breath, and go conquer your day, one chapter, one breath, one moment at a time. You are capable of far more than you know.