Soumya Taneja, Head-Junior School, Summer Fields School

Soumya Taneja, Head Junior School at Summer Fields School, Gurugram has an experience of ten years of in the sphere of education. She has been a part of various training programs for teachers on how to make classrooms engaging and innovative. She has coordinated, conceived, and authored graphic novels on various subjects in the middle school as an initiative of the CBSE and NCERT. The launch of one of the novels on gender was done on International Women’s Day 2021. She has also worked on the skill development manuals of CBSE. Recipient of ISA for her contribution to the education community.


A situation — whether something environmental, such as a looming exam or psychological, such as persistent worry about failing in life — can bring on levels of stress and burnout that can hinder one’s studies. Hence, it’s important to stay calm and collected as you can during the exam period.

Yes, we know it’s easier said than done.

Below are some tried and tested ways to relieve exam stress and the awful symptoms. The tips will also improve your productivity and increase the chances of doing your absolute best in your exams. Remember, you’ve got this and there’s more to life!

Plan your timetable

Time management can make all the difference. Plan ahead, allocate times for all daily activities and make a priority list of subjects and topics. Students are advised to take regular mock tests which also assist in identifying the weak areas and focus level. Don’t wait till the night before to prepare. Having a well-structured plan will help you become more organized, productive and motivated, hence keeping stress and anxiety at bay and giving you control over the situation.

Take regular breaks

If a student is spending most of his or her time studying confined to the house, their productivity is going to reduce. This can lead to saturation of information inside the brain and ultimately fatigue. Research shows that taking purposeful breaks from studying to refresh your brain and body increases your energy, productivity, and ability to focus. For eg: listening to music works wonders; it will lighten your mood and help you resume your studies with more intensity. You can go out, take a walk in the park or cycle around. Breathing in the fresh air and spending time amid nature can reduce a considerable amount of exam stress and anxiety.

Exercise, eat healthy and stay fit

Your brain needs to relax to be able to read, interpret and consume information.  Extensive study hours, inappropriate diet, and huge amount of stress can hamper your physical as well as mental health. Therefore, we highly recommend students to exercise and meditate to stay fit and active. Make sure you have a healthy and nutritious breakfast for an energetic start to your day and a lighter dinner so you don’t feel tired and sleepy right after. If you love snacking, keep a box of dry fruits and nuts handy. It can satisfy that mid-afternoon craving while tiding you over with filling fiber and protein. Last but not least, drink enough water and fresh juices to stay hydrated.

Get enough sleep

Inadequate sleep, even just one night, will affect your abilities and stress levels. Make sure you get 7-8 hours of uninterrupted sleep every day. Sleeping well is crucial, especially during exams. Sleep helps your brain absorb more knowledge and remember information for longer periods of time. Moreover, a good night’s sleep can help you concentrate better and reduce stress.

Stop the comparison and believe in yourself

If you’re experiencing a negative thought, try to replace it with a positive one. Everyone has his/her own time zone in which they achieve success. Comparing yourself with others will take you nowhere. Instead, try to find the purpose of your life and start working on it with complete dedication.  It is important to be kind to yourself.

Seek help from experts

If you’ve tried to manage your stress yourself but nothing is working, reach out for help. There is no shame in seeking advices from experts as it will help you to take your career in the right way.  You can talk about what you’re feeling with your parents, sibling, friend, or even a teacher you trust. Alternatively, don’t be afraid to seek professional help and support, if the need arises.

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