This is a fairly common event that takes place every year during exam season. An adolescent girl sets a very high standard securing highest ranks in all the exams. She is egged on by her parents and continues to push herself harder. During her pre-board exams she suddenly suffers a serious breakdown and has to be admitted to the hospital and given medicines. “This girl was lucky as there was early intervention with both medical and psychological help, but this may not be the case for everyone. There are those, who, unable to cope, may take the extreme step of taking their life, while others may risk the early onset of heart diseases and hypertension,” says Dr Bhupendra Chaudhry, consultant psychiatrist, Manipal Hospital.
With exams round the corner, health experts advise parents not to exert pressure on their children to score the highest marks, no matter what the cost. They should advise students not to take additional stress as it can lead to serious complications and in some case, even lead to suicide.
Doctors advise parents to look out for any signs that might indicate examination stress.Signs of excess stress are largely those of anxiety. Early signs are headache, change in sleeping pattern, change in appetite, irritability, ennui, loss of concentration, restlessness and feeling edgy and nervous. This problem may also lead to faster breathing and heart rate, palpitation and sweating,” says Dr Chaudhry.
How can parents ensure their children do not become victims of stress?
Examination stress is better prevented than treated. Preparations for the exam should ideally start at the beginning of the academic year from both the student and their parent’s side. Students are advised to plan their studies in advance, be organised and make sure there is enough time to study and revise.
Parents have to be supportive, tolerant and encourage their kids to do their best, as it is not the result, but the efforts and knowledge that they gain which will make all the difference. Reassure your children that you are with them irrespective of the results. Do not emphasise on grades, marks, ranks etc, say mental health experts.
The support of parents
Parents should remember that they need to help their kids out during such stressful times and regularly spend time with them, extend the feeling of love, support, warmth and care; do not overreact to their mistakes and failures and appreciate their efforts. Under no circumstances must they compare their children with others. They should also avoid situations which disrupt studies, for example, conflicts in the family, guests at home or parties. The child should not be forced to study continuously and should be allowed to relax in between.
Regular sleep habits
Dr Vijay Sagar points out that on an average, children require 5½ - 6 hours of sleep at night and parents need to ensure that children get this required amount of sleep and don’t stress themselves out by sleep deprivation. Sleep deprivation is known to affect concentration , memory etc. It also results in “sleep rebound” where the child starts feeling sleepy in the morning.
Yoga to beat exam stress
Manage stress with breathing techniques, says Yogi Ashwini, Founder of Dhyan Foundation. The pressure of performance and the fear of the unknown grips students often resulting in perpetual fatigue, sleeplessness and negative thinking. Simply put, there is an imbalance in the body, which may not only affect performance but also manifest disease, says Yogi Ashwini. Stress, anxiety, fear etc are all grosser feelings, resulting from an aggravated air element (vata) in the body. He said few simple techniques from Sanatan Kriya normalise one’s system and also enhance performance.
Ujjai Pranayam
This is a simple breathing technique, often called the natural way of breathing, since that is how we breathed when we were babies. It can be practised any time of the day or even throughout the day. An extremely potent purification technique, the ujjai breathing instantly induces a state of balance in the body, eliminating the negative emotions of fear, anxiety, insecurity etc and inducing peace and calm while simultaneously rejuvenating the body.
For this asana, sit in vajrasana. Keep your spine straight, and eyes closed. Become aware of your breath at the tip of the nostrils and watch the rhythmic pattern of breath. As you inhale, inflate your stomach and as you exhale, contract it. With every breath, make your breath deeper and longer. As you get comfortable with this breathing pattern, introduce a slight hissing sound from the pit of the throat while exhaling. This is ujjai. Continue for as long as comfortable. When you open your eyes, look first at the center of palms, then your physical body and then anywhere else you may choose to look at.
In case of severe headache or extreme tension or inability to sleep, dip your feet in warm water. Add two or three drops of eucalyptus oil to the bath. In case of anxiety and nervousness in the examination hall, touch your index finger to the base of the thumb and the little and ring fingers to the tip of the thumb to no rmalise the aggravated vata.
With exams round the corner, health experts advise parents not to exert pressure on their children to score the highest marks, no matter what the cost. They should advise students not to take additional stress as it can lead to serious complications and in some case, even lead to suicide.
Doctors advise parents to look out for any signs that might indicate examination stress.Signs of excess stress are largely those of anxiety. Early signs are headache, change in sleeping pattern, change in appetite, irritability, ennui, loss of concentration, restlessness and feeling edgy and nervous. This problem may also lead to faster breathing and heart rate, palpitation and sweating,” says Dr Chaudhry.
How can parents ensure their children do not become victims of stress?
Examination stress is better prevented than treated. Preparations for the exam should ideally start at the beginning of the academic year from both the student and their parent’s side. Students are advised to plan their studies in advance, be organised and make sure there is enough time to study and revise.
Parents have to be supportive, tolerant and encourage their kids to do their best, as it is not the result, but the efforts and knowledge that they gain which will make all the difference. Reassure your children that you are with them irrespective of the results. Do not emphasise on grades, marks, ranks etc, say mental health experts.
The support of parents
Parents should remember that they need to help their kids out during such stressful times and regularly spend time with them, extend the feeling of love, support, warmth and care; do not overreact to their mistakes and failures and appreciate their efforts. Under no circumstances must they compare their children with others. They should also avoid situations which disrupt studies, for example, conflicts in the family, guests at home or parties. The child should not be forced to study continuously and should be allowed to relax in between.
Regular sleep habits
Dr Vijay Sagar points out that on an average, children require 5½ - 6 hours of sleep at night and parents need to ensure that children get this required amount of sleep and don’t stress themselves out by sleep deprivation. Sleep deprivation is known to affect concentration , memory etc. It also results in “sleep rebound” where the child starts feeling sleepy in the morning.
Yoga to beat exam stress
Manage stress with breathing techniques, says Yogi Ashwini, Founder of Dhyan Foundation. The pressure of performance and the fear of the unknown grips students often resulting in perpetual fatigue, sleeplessness and negative thinking. Simply put, there is an imbalance in the body, which may not only affect performance but also manifest disease, says Yogi Ashwini. Stress, anxiety, fear etc are all grosser feelings, resulting from an aggravated air element (vata) in the body. He said few simple techniques from Sanatan Kriya normalise one’s system and also enhance performance.
Ujjai Pranayam
This is a simple breathing technique, often called the natural way of breathing, since that is how we breathed when we were babies. It can be practised any time of the day or even throughout the day. An extremely potent purification technique, the ujjai breathing instantly induces a state of balance in the body, eliminating the negative emotions of fear, anxiety, insecurity etc and inducing peace and calm while simultaneously rejuvenating the body.
For this asana, sit in vajrasana. Keep your spine straight, and eyes closed. Become aware of your breath at the tip of the nostrils and watch the rhythmic pattern of breath. As you inhale, inflate your stomach and as you exhale, contract it. With every breath, make your breath deeper and longer. As you get comfortable with this breathing pattern, introduce a slight hissing sound from the pit of the throat while exhaling. This is ujjai. Continue for as long as comfortable. When you open your eyes, look first at the center of palms, then your physical body and then anywhere else you may choose to look at.
In case of severe headache or extreme tension or inability to sleep, dip your feet in warm water. Add two or three drops of eucalyptus oil to the bath. In case of anxiety and nervousness in the examination hall, touch your index finger to the base of the thumb and the little and ring fingers to the tip of the thumb to no rmalise the aggravated vata.
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