We’ve all faced the pressure of exam season. Late-night study sessions, last-minute cramming, and hoping for an easy question paper often become part of the routine. While this stress is common, exams aren’t just about testing knowledge. They also help build resilience and unlock personal potential—skills that extend far beyond school.
Thankfully, several science-backed strategies can help students turn anxiety into confidence. Here’s how parents and students can make the most of exam time with practical stress-management techniques.
Shift From Memorizing to Conceptual Learning
According to Prakriti Poddar, Global Head of Mental Health and Wellbeing at Roundglass Living, students experience more stress when they rely only on memorization.
“Stress increases when children can’t recall what they’ve learned. The solution isn’t better memorizing—it’s understanding concepts,” she says.
Memorizing only uses short-term memory. But through regular practice and by grasping core ideas, students shift information to long-term memory. This shift improves retention and reduces stress.
Encourage your child to ask “why” and “how” instead of just repeating answers. This deep learning builds confidence and reduces last-minute panic.
Teach by Example: Parents and Stress
Children mirror how adults deal with stress. If parents handle pressure calmly—whether it’s traffic or deadlines—kids learn that stress isn’t scary.
Think of it like teaching swimming: Start in shallow water, not the deep end. Show children how to stay composed in small stressful moments, and they’ll apply that skill during exams.
Encourage Mindfulness and Movement
Well-being practices such as yoga, meditation, deep breathing, and outdoor walks can ease stress. There are many online and offline tools to teach these habits.
Simple breathing exercises or listening to calming music before a study session can reset the brain. Meanwhile, even 10 minutes outdoors boosts mood and reduces anxiety.
Remind children that stress lives in both the mind and body. Physical movement helps release it.
Promote Holistic Well-Being
Academic performance doesn’t come from studying alone. As Prakriti Poddar points out, “Success in exams also depends on how well you sleep, what you eat, and how you manage your emotions.”
Encourage habits such as:
- Nutritious meals instead of processed snacks
- Early bedtime for proper rest
- Regular exercise and short breaks between study sessions
- Limited screen time in the evenings
- Supportive social connections for emotional health
Instead of treating these as separate tasks, connect them to your child’s success. For example, explain how sleep affects memory or how exercise sharpens focus.
Use Breathing to Calm Anxiety
When stress escalates to panic, the body reacts with symptoms like sweating or rapid heartbeat. Simple breathwork techniques can help.
Prakriti recommends long, deep breaths to trigger the body’s calming response. One useful method is the 3-2-1 technique:
- Look around and name three things you can see.
- Touch and feel two objects near you.
- Identify one scent you can smell.
This grounding technique shifts attention from anxiety to the present moment. With regular practice, it becomes easier to manage emotional surges.
Feed the Brain Right
The brain uses about 25% of the body’s energy, especially during intense study periods. That’s why clean, energy-rich food is crucial.
Recommended brain foods include:
- Berries (antioxidants that boost memory)
- Nuts and seeds (healthy fats for focus)
- Greek yogurt or boiled eggs (protein for stable energy)
- Chickpea hummus (great alternative to junk food)
Don’t forget to stay hydrated. Even mild dehydration affects focus. Keep water, herbal teas, or coconut water close by during study hours.
Final Thought: Exams Build Life Skills
Exams don’t need to be stressful. With the right support and tools, children can learn to face challenges with calm and confidence.
By encouraging conceptual learning, emotional regulation, good nutrition, and healthy routines, parents play a crucial role in guiding children through exam season.
Ultimately, the resilience built during exams doesn’t just help in school—it prepares kids to face future challenges with strength and clarity.
So, study smart, stay calm, and give your best. Good luck!
