Exam result..Support you child

Students, parent and teachers...

Getting exam results can be a worrying time. It may seem like the whole future depends on what one gets. It's important to remember that exam results are just the start of future career and there are lots of options if one didn't get the grades he/she wanted. Remember that exam results are just that – marks given to one thing student wrote down, once. They're not a number that reflects the worth of a child, and they won't stop a student from doing what he/she wants in the long-term.

TIPS TO STAY FOCUSSED IN STUDIES.

While reading a lesson, a student’s mind tends to wander here and there. This can be easily traced when students devote one or two hours to read a lesson without actually grasping anything. The following tips may prove useful:

• Develop interest:  You cannot concentrate on studies if you are not interested in what you are reading or what you are being taught by your teacher. If you are stressed with something share it with someone.
• Be at peace with yourself
• Don’t become nervousness. It happens when we get ourselves fixed up in set time frame.
• Plan your study schedule:

1.   A plan with a specific target to finish a particular topic/lesson but never fix up target which is impractical or highly overambitious.
2. Try to study three different subjects per day, changing tasks produce a new energy surge.
3.  Do not engage in sport or tire yourself before you sit either for a test or a study period. You should be relaxed before you engage in the task which requires thinking, concentration etc.
4. Ensure that you are not hungry, sleepy, tired, thirsty and don’t need to go to the toilet before you sit to study or give a test. This will make sure that there are no unnecessary interruptions.

•  Eat brain foods before you study or when you take a break during your study. Bananas, dry fruits, chocolates (in moderation) helps the brain to stay awake.
• Create a congenial study environment in which you are comfortable. Anything that distracts you should disappear from your study area. To concentrate conducive physical environment is needed, e.g. library, home, table chair setting etc.
• Make some rules for self: It should be clear to your friends, relatives, family members that you are not to be disturbed during study hours.
• If you experience that while studying your mind is occupied by various thoughts, you can write whatever comes to your mind before you actually sit for study. This will help you to clear your mind of the thoughts and thus increase concentration. You may tear off the page after you have released the thoughts.
• Make words or sentences: For making a word, take the first letter of each word and make it into a word.

Importance of Physical Activity during exams.

It has been proved over and over again in Research that children  who play sports or who are physically active do better in school. It is advantageous to do regular exercise since it makes  the various organs of the body stronger. It also help improve general circulation, facilitate increased blood flow to the brain, and are instrumental in raising the levels of norepinephrine and endorphins - all of which may reduce stress, improve mood, induce a calming effect,

and perhaps as a result improve achievement.

One should always take a break amidst long hours study and should go for physical activities or exercise in form of sports. However, these breaks should not be too long as they may then affect the tempo of studies. Taking a break and going for physical activities like sports for around 10-30 minutes after every 45-50 minutes of continuous study rejuvenates your body, mind and soul. Studying regularly for more than 50 minutes leads to lower concentration level.

• Regular exercise makes heart muscles become stronger, digestion becomes efficient and skin also gets a glow since the pores open up.
• Consider the exercises that enable you to build skill related and health related fitness.
• Choose exercises that you enjoy so that you can have fun. If exercising is fun, you’ll be more likely to stick with the program for life.
• If you face any kind of problem in carrying out these activities, consult your health care provider. You can start with :
•  Walking or cycling 15 minutes a day at least thrice a week.
•  Swimming or playing any sport once a week.
•  Going for a jog in the evening for 15 minutes thrice a week.

What stops us from Doing Physical Activity?

•  Self-efficacy – ‘I don’t need it’.
• Preference for indoor activities: TV electronic games & computer.
• Low energy level: ‘Junk food’ slows down desire for physical activity.
• Low level of Motivation.
• Time constraints.
• Emphasis on academics - force to decrease in physical activity                                                                

 Source: Exam Stress from Expression India...

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

Did you know that what you eat and drink can affect your exam performance?

The emphasis of healthy eating habits has been emphasized often by Nutritionist during stressful time. Right  food and drink can energize your system, improve your alertness and sustain you through the long exam hours. The wrong dietary choices can make you feel sluggish, jittery, or burned out.

There exists a strong relationship between nutrient intake and the mental state of a person.

Stress and anxiety leads to inadequate and wrong eating habits which disturbs delicate biochemical balances in the body thus causing micronutrient deficiency. The right foods can help in your levels of concentration, ensure that you sleep more soundly and lower your anxiety level.

WHAT TO EAT AND DRINK?

Ensure you eat: It is important to eat on time breakfast, lunch and dinner:- You need to keep your mental focus on your exam and not on your hunger. Breakfast provides the energy needed through an active morning, skipping breakfast may cause trouble concentrating. · The golden rule for food safety is to keep hot foods hot & cold foods cold.

Eat Light Meals

Snack lightly and have enough sleep

Eat brain friendly/boosting food: One should have a Well balanced diet.

Protein-rich foods which can lead to greater mental alertness.

Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet.

Ideally, whole grain cereals such as oatmeal containing soluble fibre and beta-glucan, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and fortified health drink like Horlicks should be included in a day’s diet as it helps to improve concentration.

Health beverages may aid you to beat the examination blues. It boosts memory and improves concentration – all of which are associated with good academic performance.

Add roughage to your diet – Dalia, Corn etc will help prevent stomach discomfort and you will feel lighter.

Drink plenty of water, it keeps the brain hydrated. A hydrated brain can remember more than a dehydrated brain.

Avoid unfriendly/brain blocking food:

Students should avoid drinks like tea and coffee which contain caffeine, which according to studies, lessens the process of grasping.

Avoid Fast foods do not supply good nutrition but if taken in moderation won’t ruin a healthful diet, especially when consumed with green salads. Replace French fries with an apple.

 Eating the wrong kind of food can make you sluggish or lead to infections all of which have a direct impact on their performance.

Foods that are high in refined sugar, such as chocolates, desserts, and candies.

Personal Tips for Students

Analyze the situation realistically

• Take a piece of paper and write down what is exactly causing you stress
• and anxiety, next to each problem write possible solutions.
• Take a break and discuss with your parents, or your teachers (if possible) your fears and doubts.
• Visualize and beat your fears: Attempt a mental representation of the actual conditions that cause you stress
• (i.e.imagine in detail the actual conditions that make you feel stressed.).
•  When you do that you will notice that the more often you imagine and visualize the exams the more familiar you will become with them...!
• When you can deal with your fears in your imagination, you can also deal with them in reality as well!
• Organize your study environment appropriately:
• Create a pleasant study environment, without strong lighting and sounds.
• Make sure that the room has enough fresh air
• Turn off TV, radio, and telephone.
• Find a comfortable position and lie down or sit in such a way that the head, the neck and your shoulders   are in a convenient alignment, creating a channel for proper breathing. Empty your mind from any other thoughts

Try relaxation exercises

• For 15 minutes per day, focus on diaphragmatic breathing and try to relax
• Replace your thoughts: "I won't be afraid", or "I will definitely succeed", With more realistic thoughts: "Even if I am afraid, I will do everything I can to overcome any obstacles in order to achieve my goals".
• Spend a little time for physical exercise on a daily basis
• Make sure to rest and sleep well
• Take a daily morning bath with lukewarm water

Tips for Parents of students writing exams.

Parents also have stress when they see their children coping with exam stress. Dealing exam stress calmly will help.

• Parents relax first: Parents should not talk about the past, instead they should be cheerful and create a peaceful environment at home. Don’t bring your childhood or past experiences here. Concentrate on present. Parents should talk less and smile more. Don’t push your desires into the child. It's just another exam.
• Be available for your child: First of all make sure that you are available to hear the concerns and fears of your children, before you give any advice to them As parent start thinking positive and eliminate the negative thoughts. Be focused on your children and stop concentrating  on problems and potential negative consequences.
• Work on the child’s self confidence- Remember the power comes from within and when you encourage your child to think that you are capable of passing the exam reduction of stress will occur. Anxiety of failure is normal.We had similar circumstances similar anxiety...I know "You will give your best shot.”
• Stop Comparisons: Parents, as a thumb rule stop comparing your child with that of others. Remember every child is unique and special; identify his strengths and weakness and work on them to avoid feeling of inadequacy in your child. The message you are portraying is going to build negative self-esteem that he/she is not good.

• Provide Balanced Diet: Often parents tend to give whatever their child would like to eat during exams. Junk food makes the body feel lethargic and creates negatives hormones. Give balanced diet add lots of fresh fruits, juices.
• Do not Yell at Your Child:  Support your child as much as you can so that the exam stress does not affect the performance in other papers.
• Try to Keep Family Problems Away: Do not fight in front of your child at least during exams. Such things can increase stress level of your child and make it difficult for him to cope with exam stress.
• Avoid Questioning and Putting Pressure: Avoid bombarding with questions as soon as your child arrives after writing the exam. Give time for relaxation.  However, do not stop motivating your child to study hard. Do not forget that there is huge difference between motivating and pressurizing the child.
• Celebrate After the Exams:  Go out for a vacation or arrange a small get together for your child with his or her friends. If you do not have time you can just take your child out for dinner or movie. Such things will help to release exam stress and your child will get motivated to work harder for next exams.
• Reward  your child when he or she performs well and scores good marks. Remember, nothing is as important as your love, care and support for your child.

Exam Stress Busters.

You fear going absolutely blank during an exam?----Well that's all in the mind..No need to fear coz exam is here…: Some of the following tips will help reduction of stress related to exams…

1. Take care for your good preparation.

2. Create a schedule-organize your time.

3. Do your exam revisions .

4. Test your skills and knowledge

5. Set realistic goals.

6. Meet with other friends and try to ask each other question

7. Try to explain what you have understood from studying, if you can explain to others, then you have

   understood otherwise, you need further iterations.

8. Take time for your mind and body to relax.

9. Chatting with friends, meditation, yoga or just watching a bit of television can take the edge off.

10.Take time to exercise. Regular and frequent exercise is a good stress reducer.

11. Eat well - skipping meals will deplete your energy and leave you drained.

12. Talk to your family and friends. Make time to see your mates will help you unwind and let you unburden any  problems.

 13. Keep telling yourself -'I will do well'

14. Start the day well with prayers and some exercises Sleep and eat well during exams Laugh, scream, and joke to release tension Avoid anxious people Wish your friends, that boosts your confidence too.

15. A week before the exam don't talk to people who are negative and also don't talk to people who are too  positive.

Factors and Symptoms of Exam Stress

Let us see the factors that contribute to exam stress
1. Unreasonably high expectations from parents, teachers, institution and society in general. Higher level of competitiveness among the youth, brought on by pushy parents teaching kids to outperform their contemporaries, are the causes for stress and hypertension in today's youth.

2.  The need to get high grades to get on track for the career one really wants.

3.  Institutions these days indulge in high physical pressure on students to do well for the sake of reputation of their institutions and this terrible stress becomes unbearable.

4.  Uncertainty about what to do next - "There are so many options, what if I make the wrong choice? "The feeling of everything changing in your life - you might be moving away to different going to college for example.

5. Negative Thinking: Negative thoughts that occur during exams are important factor that causes exam stress.

6. Lack of Self Confidence: Student doesn’t perceive his skills and capabilities good enough to be able to pass the exam. Low Self Confidence comes from the subjective belief of person about who they are, this belief is usually result of fear that student has about the inability of doing well in  the exam because the lack of knowledge.

Symptoms students suffer when they are stressed due to exams

·         Difficulty getting to sleep or difficulty waking up in the morning

·         Constant fatigue.

·         Forgetfulness

·         Aches and pains for no apparent reason

·         Poor appetite

·         Social withdrawal

·         Loss of interest in activities

·         Increased anxiety and irritability

·         "Flying off the handle"

·         Migraines/headaches

·         Blurred vision

·         Dizziness

Everyone has bad days, but if students you notice that three or more of the above symptoms you’ve

experienced them for some weeks you may need to do something about your stress levels.  If the stress and

depression, the student is going through is met and taken care of at the right time, the symptoms suffered from

can definitely be avoided.