These days Class X student Nishat Khan’s life begins and ends in his study room. In anticipation of the impending board exams, the Calcutta lad has been studying for more than 14 hours every day. As the eldest of four siblings, his parents are expecting Nishat to get a high score and set an example for the younger ones. And most obviously, Nishat is a worried boy buried under the expectations. “I am very anxious and tense about the exams and am forever thinking about my performance,” he admits.

Sharing his anguish and anxiety is Delhi student Reena Chahar. This Class XII student is equally tensed about her performance at the board exams. “I have nightmares about having to answer a really tough paper with questions on topics that I have not prepared for,” says Chahar.

As the board exams draw closer, performance anxiety among students of classes X and XII is to be expected. Experts say that this is a difficult time for students and stress is normal.

It is natural for them to fret over the difficulty level of the paper or about their retention abilities or to worry about meeting their parents’ expectations. “Every student, regardless of their performance in class, will experience some amount of stress.

Even the top scorers are anxious about living up to their class performance and scoring enough to make it to their desired college,” points out Abdul Mabood, director of non-governmental organisation Snehi which runs a helpline for board students every year. The helpline receives anywhere between 25 and 50 calls every day from anxious students.

According to Maboob, most students complain about their inability to remember. They get anxious if they are not able to concentrate or to recall answers. Unhealthy comparison and competition means that parents put enormous pressure on students. In fact, the CBSE helplines receive frequent calls from worried parents. “They call up to ask if they should take leave during the exams or about the kind of diet their children should follow,” says Etishree Bati, CBSE counsellor. In most cases, experts point out that the real reason for the child’s anxiety are the parents themselves. “The basic problem is that throughout the year parents keep talking to the students about their performance, which in effect, makes the students anxious,” says Praveen Tyagi, director of Quest Tutorials, a Delhi-based exam coaching centre. So, to tackle exam stress, the most important lesson the parents need to learn is that they should not transfer their anxieties to their children.

Here is what experts suggest students should do in the run-up to the exams. With just a week left for the exams to begin they should concentrate on attempting sample papers. “You should stop reading new chapters now. Revise important concepts and go through the short notes you made earlier. Do two sample papers every day and don’t forget to keep a check on time while attempting the tests,” says Tyagi.

Study for six to eight hours daily prior to the exam. Take a 10-minute break after every 50 minutes in a two-hour study block. You must be relaxed at this point of time. “Do some meditation and relaxation therapy with deep breaths every day for 20 minutes,” advises Bhavna Barmi, senior clinical psychologist at Escorts Hospital, Delhi. Get at least six hours of sleep as a tired body precedes a tired mind.

Students make the mistake of eating less and concentrating more on studies. Taking care of your health is very important. If you are not healthy you won’t be able to devote the time required for your studies. Studies have shown that children who drink plenty of water find it easier to concentrate. Green leafy vegetables and sprouted grams are a good source of minerals like manganese, selenium and zinc that help in relieving stress. Drink moderate amounts of tea and coffee and avoid fat-rich food.

Parents have the crucial responsibility of helping their children at this time. “During this time children expect mental, physical and psychological support from their parents,” stresses Tyagi. Encourage your child to sleep properly on the night before the examination.

Students, believe in your abilities and give the board exams your best shot.

What to do on D-day

Begin with a hearty breakfast.

Reach the exam centre well on time.

Don’t do any last minute revisions. Just revise once in the morning and don’t look at the study material again.

Take a few deep breaths and relax. Then look at the question paper and read the instructions carefully.

Write neatly as examiners don’t like reading a messy answer sheet.

Ignore people around you and concentrate on writing in the exam hall.

Keep a check on time.

Always revise in the end.

After the exam don’t start discussing answers with friends or teachers. It will make you more worried. Remember there is life beyond exams.