Focus on effort, not results, says medical superintendent

Amid ongoing board exams, R Anitha, medical superintendent, Institute of Mental Health, Hyderabad, tells students to remain calm to excel in exams. She asks them not to focus on marks, but on their bright futureQ. What specific "memory offloading" techniques do you recommend to students 10 minutes before an exam or during the reading time to prevent the "blank mind" phenomenon? -- Yogesh Ingole
Tension is the main reason why the mind goes blank in an exam. Students must stop worrying that they might not remember answers. To build confidence, they should use mnemonics or simple rules that help them remember answers in a systematic manner while preparing. Right before beginning the exam, they should practise deep breathing even before glancing at the question paper by inhaling and exhaling deeply. It is important not to start answering immediately after reading the first question. Answering easy questions first and then moving to tougher ones will prevent the mind from blocking. The trick is to remain calm and train the brain to accept that there may be some questions for which they do not know the answers, and to answer whatever they can.Q. As a tutor of Class 10 students appearing for boards, how should I take care of my students' mental health during the exam period? What can be done to ensure both students and their parents remain calm during the exam season? -- Parimala G Tadas As parents and tutors, it is important to understand that stress is normal. There are two types of stress, good and bad. Good stress pushes students to prepare better. Without it, a student may not feel motivated to study. Bad stress is when a student feels burdened. When that happens, it is important to take breaks. Many students study for one or two hours at a stretch, get exhausted, and then avoid studying for the rest of the day. Instead, it is better to study for 45 minutes and take a break for 10 to 15 minutes. Always remind them that effort is more important than results. Do not compare them with others. Leave time for physical activity and ensure they get the required sleep.Q. How can parents ensure that students do not use mobile phones during the exam season while also safeguarding their wellbeing, so that children do not feel angry or upset about the restrictions? -- Mrudula Reddy It is better not to enforce one-sided rules. Adopt a collaborative approach. Talk to your child and reach a compromise so that they do not feel rules are being imposed. Set a fixed time for mobile usage so that he or she can relax, and restrict usage to that period. Ensure that phones are kept away at all other times. It would also help to provide alternatives such as music or games instead of phones. Explain why phone use during preparation affects their studies.Q. My teenage son struggles to retain what he studies. He finds it difficult to recall answers even within an hour of learning them. Interestingly, he is able to remember movie plots and TV content quite well. What can be done to help him? -- Vinay Chandra When we watch a movie or TV content, we are relaxed and engaged, as scenes keep changing and information is presented in a story format. This is not the case when students have to remember rules and formulae without visual cues. To make studies interesting, ask him to explain what he has studied to an elder or present it to a friend. Use visual cues and encourage demonstration. Avoid making studies monotonous. Let him study different subjects in a day instead of focusing on just one. Ensure there are no distractions and avoid giving continuous instructions.Q. I am preparing for board exams and want to know if there are any tricks to learn new things quickly. Can you also share tips on time management and dealing with distractions? -- Valli At this stage, it is better not to try learning new concepts. Instead, revise what you have already learned. There is no shortcut to learning. During the first reading, we remember very little. In the second reading, underline keywords and understand the context. Revise the same content the next day, the next week, and the next month, reducing the time spent on each revision. Using mnemonics, associative learning techniques by combining new information with known information, and mind mapping can help. Do not leave difficult topics for the last minute. Have a daily and monthly plan in place.Q. I am a BTech graduate with limited experience in a non-IT job and am now preparing for IT and government jobs. I have failed several interviews. I am depressed despite my parents' support. What can I do to remain motivated? -- Venkateswarlu Koppula One way to remain motivated is to focus on effort rather than outcomes. The outcome of an interview is not in your control, so do not concentrate on it. After every interview, review your performance. Note your strengths and weaknesses and prepare accordingly. Along with theory, prepare how to present yourself and work on body language. Seeking psychiatric help can also be beneficial if you constantly feel depressed.Q. Even during the exams, my child refuses to study and gets angry if we remind him. What should parents do if a child refuses to study or shows anger and irritability during exam preparation? -- Suhasini M The first step is to identify why he is getting angry. Is he unable to cope with studies, not getting enough breaks, disinterested in education, or facing a learning difficulty? Diagnosing the reason is important. If there is no learning difficulty, give him a structured timetable. Start by asking him to study for 15 minutes and gradually increase it to 40 minutes. Instead of forcing him to study, use positive reinforcement and avoid criticism.Q. My child studies for long hours but still feels anxious before every exam. Is there something we can do to help her? -- Gopala Krishna Spending long hours with books does not necessarily mean effective preparation. Some students focus on quantity rather than quality and try to read everything. The best approach is smart learning. Ask your child to identify important chapters based on weightage and spend time wisely. Encourage her to write as many mock tests as possible to gradually reduce anxiety through systematic exposure.Q. What are the early warning signs of burnout in students during board exams, and how can parents intervene at the right time? -- Madhu Mohan Headache, irritability, sleep problems, tantrums, frustration, and difficulty coping with studies are early signs of burnout. When a child shows these symptoms, allow them to take a break. Do not push them to study when they are unwell.Q. Many students compare their preparation with friends and feel inferior. How can they handle peer pressure and comparison during exams? Is it better to cut off friends completely during the exam season? -- N Pravalika If peer comparison motivates your child to improve, it can be helpful. If it makes them feel worse, identify those friends who negatively affect them and reduce contact. Some students portray themselves as studying a lot even when they are not. It is better to stay away from such influences. Encourage your child to stay connected with friends who motivate them positively. Remind them that it is best to compete with oneself and avoid discussions about marks or consequences.Q. What should I do if I have a panic attack just before or during an exam? Are there quick calming techniques that can help? -- Avani P Simple grounding techniques can help manage anxiety and panic attacks. This is a sensory-focused exercise where you list five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. Deep breathing and progressive muscle relaxation, which involves systematically tensing and relaxing muscles, can also help. We feel stressed when we perceive something as dangerous. It is not about the situation but our perception of it. If you have a panic attack before the exam, splash cold water on your face. During the exam, focus on easy questions first. If it is a panic disorder, seek psychiatric help.Q. After writing an exam, my child keeps replaying mistakes and feels extremely low. How can students avoid overthinking and move on to the next paper? -- Sainath KV For children who feel disheartened after reviewing their paper, it is better to avoid discussing the exam for at least 24 hours. Focus instead on preparing for the next paper. After preparation, review mistakes from the previous exam and avoid repeating them. For example, if a student spends 30 minutes on one question and cannot answer others at the end, remind them that each question has weightage and should be answered within the stipulated time.Q. How can students improve focus in a home environment where there are distractions? -- C Aparna Have a fixed timetable, declutter the study area, and avoid studying in rooms where there are distractions such as television or conversations. Keep only a pen, pencil, and the book you are studying instead of multiple books that may cause panic. Family support is important to ensure minimal noise at home. Avoid gatherings and parties and control television time so that the child does not feel deprived while studying.Q. My child has performed poorly in pre-finals and is worried that she might not be able to score well in boards. How can students like her build confidence if they have performed poorly in previous exams? -- Sai Kumar Pre-finals are diagnostic. Explain to the child that they are meant to understand the exam pattern, assess time management, and identify weak areas. They do not define performance in board exams. Encourage them to use this feedback to improve, focus on weaker subjects, mark important questions, and practise previous years' papers to build confidence. Get the latest lifestyle updates on Times of India, along with Holi wishes, messages and quotes !