Healthy Soch
“Healthy diet, good sleep, and exercise are the three pillars to avoid examination stress”
New Delhi, February 17, 2018:
A recent multi-city survey has indicated that about 70% students do not get the required seven hours of sleep in the weeks leading up to final examinations. Of the 6,500 children surveyed, about 18% sleep for only three to five hours a day. Two in three students indicated that there was more homework and assignments than what they could handle.
Stress levels are also on the peak in children during exams as children spend a lot of time in their room. The free time students have is spent on social media interactions. About 34% students reported spending between one and three hours on computers and smartphones, including for schoolwork, with 11% spending between five and seven hours online.
Speaking about this, Padma Shri Awardee Dr K K Aggarwal, President Heart Care Foundation of India (HCFI) and Immediate Past National President Indian Medical Association (IMA), said, “Anticipatory anxiety peaks before exams resulting in adverse effects on the body and mind and therefore, a sub optimal performance. Stress can cause palpitations and tense muscles and reduce the ability to make decisions, act or express oneself including organization of thoughts. Stress during exams can make it difficult to read and understand questions and even to recall terms and concepts. A study has shown that 45 minutes of afternoon nap improves the declarative memory. Declarative memory is the memory of events learnt and understood earlier during the year.”
A healthy diet, good night’s sleep, and relaxation techniques enhance performance. At times, making flow charts and mnemonics can help in memorizing things better.
Adding further, Dr Aggarwal, who is also the Group Editor of IJCP, said, “Free writing can help cleat mental stress. By spending 30 minutes each day for four days to write out your innermost thoughts and feelings, one can significantly boost mental and physical health. In expressive writing therapy, students are encouraged to express whatever is on their mind, letting their hopes and fears flow out in a natural, unrestrained way. Apart from this, parents should focus on giving children a healthy diet including frequent breaks.”
Some tips from HCFI.
- Kids should not be compared: it can lead to anger or depression in the child.
- One should unconditionally appreciate whatever the child has achieved.
- One should avoid giving false promises for example if you come first, you will get a bike”. When that happens, “You are not yet 18 – so you can’t get a license. This time, settle for a bicycle and later we’ll get that bike”. Broken promises hurt the child.
- Avoid anger chain, for example, the father unleashes his anger on the mother (because she does not answer back), and she takes it out on the child (because of the same reason). And the child takes it out on books or studies or younger sibling or hired help at home.
- Do not force your expectations on the child, for example, you should only become a doctor.
- Avoid giving the child two conflicting messages like mother asks child to study and father says – “do not force him”.
- Make your child exercise daily and learn pranayama and meditation.
- Provide your child with balanced and nutritious diet. Avoid overeating or long hunger periods. Restrict caffeine, give more water.
- Ensure adequate sleep with a consistent schedule to improve concentration, memory and mood, it also reduces irritability.
