Ways to help your child de-stress during exams

Exam stress is a mythical monster that is created, nurtured and feared by adults, if left on their own youngsters would not be worried about exams.
Says Swati Popat, an educationist “Your young child thrives on competition. Exam is also like a competition which they will be able to take in their stride only if parents don’t put speed breakers of nervousness, anxiety and false expectation on their way.” Here are a few ways to de-stress your child before and during exams.
Take a walk
Children generally have the tendency to stay indoors during exams. But kids should play a little or go for a run even while preparing for their exams. Says Reema Desai, a school teacher , “It is important to breathe in some fresh air. Any form of exercise is good because it acts as an excellent stress buster. It clears your mind and keeps you happy. Out door activities clears the mind and it helps in concentrating in their studies more.” The release of endorphins after exercising helps to remember your studies better.
Sleep well
Seven to eight hours of sleep is much needed before the exam. If the child is well rested before the exam, he/she is able to function and remember better. If you have to re-read the same line of the lesson ten times even after you are done with your revisions, then it is time to hit the bed.
Avoid junk food
The best way to de-stress is to eat healthy. Green vegetables, fishes and nuts are good brain food. Avoid burgers, chicken lollipops, noodles and deep fried stuff. Says Sheela Tanna, a nutritionist, “Smart ways to add greens in your child’s daily diet is to give spinach cream soups, palak paneer, palk raita and palak parathas. You can also give your child fruit salads with chopped nuts on top. Add powdered nuts in the gravy. Milk with nuts, nut chikkis, lassi, butter milk and cottage cheese are other healthy options. These brain food will also give them the most needed energy.” Ensure that through out the exam day you are not giving your child a high diet of sugar and salt as these may reduce their focus and concentration. They may even end up being irritable and forgetful.
Don't forget the small pleasures of life
Exam time doesn’t mean that you completely cut all connections with the world. While your child prepares for his/her exams give him some free time in the evening which he/she can spend with his friends chatting, laughing or doing some group activity. Listening to some soothing music while she/he is eating or in wash room which will help him/her to calm down. A little dancing will also help release stress and gets their positive energy flowing.
Follow a schedule
Compartmentalising tasks and temptations is the most important and difficult thing. It means switching gears and shutting out things not required. Help your child to follow a schedule by breaking up time appropriately between subjects and relaxation time. Remember break times are as important as study times.
Tips for parents
Educationist Swati Popat says, “Board exams are a shared responsibility between parents and child.”
Eliminate fears from the child’s minds and not contribute to the fears
Be extremely patient with the child and know your child’s potential, only push him that much
Always believe in your child, don’t hurry or worry your child
Make time to be there for his revision but see that you are not constantly asking ‘hyper parenting’ questions
Make a revision format or timetable for children to study so that they feel confident to implement the same
Success is different in different individuals; celebrate whatever success your child achieves