Mind and Body - Beat exam stress

Namita Jain * 

Exam stress? Marks not as expected? Don't worry. You cannot be perfect all the time. The good news is that there are many options and possibilities ahead. Prioritise areas that are important to you and try to focus on them

Positive self-talk

In panic or disappointment, avoid giving yourself negative messages — ‘I can't do this', ‘I'm going to fail' or ‘I'm useless'. Try to consciously replace these with positive thoughts — ‘This is anxiety, and there are so many possibilities', ‘I will do better next time, it's okay', or ‘I'm strong, I will be very good in whatever I do.'

Simplify life wherever possible. If you are taking on too much, learn to slow down. Share your problems with people close to you — one of the best ways to de-stress is to talk things through and ask for help when required.

Did you know, research indicates that emotional tension and muscular tension are linked. If you are tense, your muscles become tense too. This leads to headaches, joint and muscle strain. Here are some great de-stressing options!

When stress builds up in the body, the muscles grow tense, breathing becomes fast, and you may even experience forms of physical discomfort such as headaches or extreme fatigue.

Take charge now

Establish healthy eating habits. When you consume adequate fruits, vegetables, nuts, sprouts and wholegrain products, your immunity improves.

Plan to take a break from studies. Learn to switch off from exam pressure regularly even if for 10 to 15 minutes. Make a mental list of what you'd like to do such as shut your eyes, walk in the garden, deep breathe or even listen to music.

Ensure regular sound sleep. It will improve your productivity and reduce stress. Maybe you can soak your feet in warm water to relax the mind; this will also help you sleep soundly.

Plan your studies properly. Start the day by making a list of what needs to be accomplished. When you rush into activity without any direction or plan, you actually end up wasting time.

* Get organised. List everything that you need to do.

* Mark ‘urgent' for work that cannot be postponed.

* Set a time limit to work and stick with it.

* Make it a rule to finish one task before you start the next.

* Do whatever you do with complete focus and concentration.

* Have clarity of thought and work with a relaxed state of mind.

* Do not complicate your life. Simplify it wherever possible.

Breathe deeply and relax!

Deep breathing relaxes the body and mind. And, for a very good reason.

Oxygen is provided for efficient functioning of every body cell. The mind is calm and able to concentrate better. Deep, slow breathing results in a stronger and more efficient working of the heart and lungs.

Deep breathing techniques

Simple deep breathing

Shut your eyes. Breathe in slowly and breathe out slowly. Repeat 10 times.

Benefits

* Increases lung capacity and slows respiration rate.

* Calms the mind.

2. Sheetkari (cooling breath)

Sheetkari means cooling. This technique is unusual because the inhalation is through the mouth and exhalation though the nostrils.

The tip of the tongue is placed on the palate. Inhale through the mouth and exhale through the nose. Repeat 10 times.

Benefits

* Cools the system.

* Relaxes the mind.

 * The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.