HALF a million futures will be decided beginning tomorrow, when the CBSE Class X exams begin. One set of examinees will be in their teens, the other in their 30s and 40s, anxious parents who will have been as much on edge as the kids over the past few months. What explains the universal anxiety?According to experts, everything that is result-oriented is bound to cause anxiety. Social pressures and expectations make matters worse for both the kids and their parents. ‘‘Today’s student is concerned about not only clearing the exams, but also with getting the highest possible marks. This intense competition and focus on results pressure the teenager. During exams, the pressure is manifested as acute anxiety and associated problems. It peaks during the publication of results,’’ says Dr Samir Parikh, consultant psychiatrist, Max Health Care. How do I deal with it?The best way is to acknowledge the anxiety as something normal that will go away with time. ‘‘Remind yourself of earlier anxieties and positive outcomes. Remind yourself, also, of the efforts you have put in through the year, and you’ll get over it,’’ advises Dr Parikh. Any tips, now that prep time is out?These will see you through the tough days ahead, says Dr Parikh. Examinees.• Don’t prolong study hours at the cost of sleep. • Don’t hit the books for very long sessions. Avoid last-minute revisions.• Take outdoor breaks, whether for a walk or an abbreviated game of cricket.• Converse with family and friends, preferably not about exams or studies.• Use relaxation techniques.• Eat healthy, avoid caffeine.Do not take anti-anxiety medications without a psychiatrist’s okay.• The night before each exam, go to bed on time.• On exam day, take along a bottle of water. Don’t cram in your notes. Whatever you can absorb is already in your memory. CHILL FACTORS Take a break, but make sure it’s not longer than 30 to 60 minutes • Soak in a warm bath. Relax and read a book, listen to music, strum along with your favourite guitarist, watch your favourite comedy—in other words, think about anything other than exams • Eat a banana. Its B6 vitamin is a natural stress-buster • Exercise. It releases chemicals which can lift the mood • Call a friend. Bond over study anxieties • Cuddle a pet. It has certified calming effects • Laugh. It lowers blood pressure and releases stress-relieving chemicals Parents.• Be careful about getting hyper. Nothing communicates itself quicker than tension and anxiety.• Show confidence in your child’s abilities without lecturing him/her.• Minimise dos and don’ts.• Make sure they have some outdoor activity every day. As a parent, are there any signs I should watch out for?A tense child will be showing plenty of signs of anxiety. This is normal. But watch out for the following: • Withdrawal, non-interaction with friends and family.• Studying without breaks.• Changes in appetite and sleep patterns.• Complaints of body aches, headaches, palpitations. • Sadness, crying spells.• Negligence about appearance, hygiene.• Frequent expressions of low self-esteem.
