Tackling test tension
Divay Mangla

Test time is a stressful period for both the youngsters and their parents. The anxiety does not end with the test—be it the boards, an interview or competitive exam. Some are able to face the situation. But some fail to meet the expectations set by themselves or others and fall prey to mental agony. To a certain extent, stress is necessary as it enhances mental activity and helps the student in gearing up. But beyond a certain limit, it has a negative effect and produces the following symptoms in the youth:

• Restlessness and anxiety

• Difficulty in sitting at one place for long

• Palpitation and sweating

• Poor attention and concentration

• Memory problems

• Lack of confidence

• Tiredness

• Difficulty in sleeping

• Gastric discomfort

• Altered appetite

• Headache and other bodily complaints

The questions which start plaguing youngsters before a test are many — "Will I pass?", "Will I answer well?", "Do I know enough?", "Will I be able to remember everything?", "What if they ask something I do not know?" and so on. During this period, it is very important to keep the mind positive. Devising practical strategy to cope with exam stress is a must even for those who feel confident, as it will enhance overall performance. The following suggestions can help most of the youngsters and their caretakers deal effectively with stress:

It's great to succeed and reach out for the stars. But keeping things in balance is also very essential. If one thinks that "anything less than A+ means I've failed" then he/she is creating mountains of unnecessary stress. Do your best but recognise that one cannot be perfect all the time. Work for the present hour and do not try to take the future in your owns hands.

Many a times it is the parents who constantly transfer their own unfulfilled ambitions on to their children. Performance of children becomes a prestige issue for some parents. This mindset puts lot of stress on children, which is invisible as such. It is the duty of parents to keep the capabilities and inclination of children in mind. Let the children feel, that parents will always support them.

Students must air their feelings and emotions. They should talk to close ones about their thoughts and fears. Simple questions by parents like — "How are you feeling? How is your mood?" — can help students open up and feel emotionally comfortable.

Devising a proper and practical strategy for study well in advance is the rule for success. Parents can help in making a plan. In case a student is comfortable with his own method of study, parents should not interfere with it. Avoid discussing with others the areas they have studied (or not studied), what they know (or do not know), and so on. Relax for 10-15 minutes after every hour of study. One must sleep for at least 7-8 hours a day. Prepare a timetable, but keep it flexible so that you always have time to unwind.

Simple sayings like "Fight back", "Be somebody", "Know your strength", "Courage in danger is half the battle won " can altogether change the negative mindset of the students to a positive one and fill them with confidence.

It is better not to drink too much coffee, tea and fizzy drinks. The caffeine will make you 'hyper' and cloud your thinking. Eat healthily and regularly. The brain will benefit from proteins and carbohydrates. Avoid using any sort of medication without a physician's advice.

Simple relaxation exercises like abdominal breathing and progressive muscle relaxation techniques can be very helpful for stressed out students. But they must be learned from experts. Moderate aerobic exercises, body massage and light music can also help in relieving stress.Think positive. A test is not the be all and end all of life.