How to Reduce Stress and Anxiety During Exams? 10 Key Points

Every year, millions of Indian students face the mounting pressure of board examinations. Between parental expectations, the “Sharma ji ka beta” comparisons, coaching centre deadlines, and society’s “boards decide your future” narrative, the stress can be overwhelming.

So, how to reduce stress and anxiety during exams? Let me tell you a secret: exam anxiety is manageable, and you can perform well while taking care of your mental health. This guide offers practical, evidence-based tips to help Indian board exam students appearing for CBSE, ICSE, or state board exams.

How to reduce stress and anxiety during exams?

Why Indian Students Face Unique Pressure?

The board examinations in India hold greater significance due to the following cultural reasons:

• The “Life-Defining” Myth: Students are made to believe that board marks decide college admissions, careers, and even marriage prospects. While marks are important for some competitive exams, this narrative is mostly exaggerated.
• Family Honour: Indian culture views academic success as a reflection of the whole family. Parents’ sacrifices for education create added pressure, which can be crushing.
• Comparison Culture: The dreaded “Sharma ji ka beta” syndrome creates toxic competition, where self-worth is linked to percentages and ranks.
• Gender-Specific Pressures: Girls often face an added burden, as education is seen to improve marriage prospects, while boys bear the responsibility of being future breadwinners for their families.
• Financial Guilt: The middle-class student is pressured by the financial sacrifices their parents make for coaching, tuition, and resources.
• Regional Disparities: Students in vernacular-medium schools or from smaller towns often face different challenges compared to those attending urban, English-medium schools, which typically have more resources.

Recognising Signs and Symptoms of Anxiety

Physical Symptoms:

• Headaches
• Stomach problems
• Sleep disturbances
• Appetite changes
• Body ache due to prolonged sitting

Mental Symptoms:

• Constant apprehension
• Fear of disappointing parents
• Difficulty focusing during study sessions
• Mental blocks during revision
• Fear of judgment from relatives

Behavioural Symptoms:

• Social withdrawal
• Procrastination, even when aware of consequences
• Last-minute studying
• Avoidance of mock tests

Recognising these symptoms is the first step in managing them effectively.

Some concerning stats about Indian Students

9. Recovery & Improvement Data

• CBSE improvement exam pass rates are 78%, indicating success on second attempts
• Over 3 lakh students opt for improvement/compartment exams annually, with most improving scores by 10-15%

10. Physical Health Impact

• 45% of board exam students develop stress-related gastric issues during exam season (medical studies)
• 30% increase in teenage eye strain cases during board exam months (ophthalmologists)
• 67% of students experience stress-induced headaches at least 3 times weekly during exam preparation

Smart Strategies of Preparation that Reduce Stress

Make a Realistic Study Timetable

Most Indian students create overambitious schedules without any buffer time. Here’s a better way:

3-Month Planning Framework:

• Months 3-2 before exams: Complete the syllabus and make notes.
• 6-4 weeks before exams: Focus on revision and practice papers.
• 3-2 weeks before exams: Practice previous years’ papers under timed conditions.
• Final week: Focus on light revision and formula sheets only.

Daily Routine Template:

• 6:00 a.m. – Wake up, light yoga (20 minutes)
• 6:30 a.m. – Tough topic, fresh mind (90 minutes)
• 9:00 a.m. – School or self-study
• 2:00 p.m. – Lunch and rest (1 hour)
• 3:00 p.m. – Second priority subject (90 minutes)
• 5:00 p.m. – Break
• 6:00 p.m. – Practice papers/numericals (90 minutes)
• 8:00 p.m. – Family dinner
• 9:00 p.m. – Light revision (1 hour)
• 10:00 p.m. – Wind down; sleep by 11:00 p.m.

Critical Rule: If 6-7 hours of study is your honest capacity, stick to it. Overplanning (e.g., studying for 12 hours) often leads to burnout.

Subject-Specific Quick Strategies

Mathematics:

• Start with NCERT/textbook problems, followed by sample papers.
• Focus on the last 10 years’ board papers (patterns repeat).
• Use formula sheets for quick revision.
• Understand the step-marking scheme for partial credit.

Sciences (Physics, Chemistry, Biology):

• Practice diagrams daily for easy marks.
• Use flashcards for definitions, reactions, and processes.
• For numericals, follow the marking scheme format.

Social Studies:

• Use mind maps for each chapter.
• Use mnemonics for dates and events.
• Practice map work (15 minutes daily).
• Practice answering 3-mark and 5-mark questions.

Languages:

• Practice grammar rules.
• Master letter/application format.
• Read sample answers for writing style.
• Regular newspaper reading for comprehension.

Active Recall Over Re-reading

The Science: Close the book and try to write or speak about what you’ve just studied. This strengthens memory 300% more than passive re-reading.

Spaced Repetition Schedule:

• Same day → Next day → After 3 days → After a week → After 2 weeks

This moves information from short-term to long-term memory, which is perfect for boards.

Managing Family and Social Pressure

Communicating with Indian Parents

This can often be the toughest part. Your parents love you, but they may not fully understand how their pressure affects your mental health.

Effective Strategies of Communication

• Choose the Right Moment: Discuss concerns when things are calm, not during an argument or stressful moment.
• Be Specific: For example, “When you compare me to Riya, I feel my efforts aren’t valued, and it affects my confidence,” works better than “You pressure me too much.”
• Demonstrate Commitment: Share your schedule or improvements. This instils confidence.
• Set Boundaries Respectfully: “Mummy, hourly updates make me anxious. Can we catch up once a week?”
• Involve a Mediator: If direct conversations don’t work, involve a trusted teacher or relative.

Dealing with Comparison Culture

• Shift Your Perspective: You see other people’s highlights, not their struggles.
• Focus on Personal Growth: Compete against yourself. Did you improve from 65% to 72% in Maths? That’s a victory.
• Prepare Your Response: When relatives ask intrusive questions, say, “I’m working hard and hopeful. Let’s see how it goes!”
• Limit Social Media: During exams, reduce exposure to Instagram and WhatsApp groups where marks are discussed constantly.

Physical Stress-Relief Techniques

Yoga and Exercise (15-20 Minutes Daily)

Morning Routine:

• Warm-up: Surya Namaskar (5-10 rounds)
• Balasana: Soothes the mind
• Bhujangasana (Cobra Pose): Prevents fatigue
• Shavasana: Relaxation

Activities to do during study breaks:

• Brisk walk (10 minutes)
• Rope skipping
• Dancing to favourite songs
• Desk stretches

Benefits You’ll Notice: Improved concentration, better sleep, reduced headache episodes, enhanced memory, and natural mood boost.

Pranayama for Instant Calm

• Anulom Vilom (5-10 minutes before sleep): Close the right nostril, inhale through the left, then close the left nostril and exhale through the right. Repeat alternately.
• Bhramari (Before exams): Close eyes and ears, inhale deeply, then exhale with a humming sound (5-7 times).
• 4-7-8 Breathing (Quick Relief from Anxiety): Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 4 times.

Sleep: The Non-Negotiable

Why 7-8 hours matter:

• Memory consolidation happens during sleep.
• Rest bolsters problem-solving.
• Sleep deprivation significantly increases anxiety.

Sleep Hygiene Rules:

• Go to bed at the same time every day (even weekends).
• No screens 30 minutes before bed.
• Avoid chai/coffee after 6 p.m.
• Drink warm milk before sleeping.
• Light revision only before sleep.
• Exam Eve: Absolutely no new topics. Only light revision, then rest.

Mental and Emotional Coping Strategies

How to reduce stress and anxiety during exams when your thoughts are going haywire with fear and uncertainty, or lack confidence in your preparation?

Reframe Thoughts of Catastrophe

• Negative Thought: “My whole life is ruined if I don’t score 90%.”
  Reframe: Board marks are just one factor. Many successful people didn’t score exceptionally. I’ll do my best, and multiple paths exist.
• Negative Thought: “Everyone will judge me if I fail.”
  Reframe: People are busy with their own lives. Those who judge aren’t living my challenges.
• Negative Thought: “I’ve blown it. It’s too late.”
  Reframe: “I cannot change the past, but I can maximise the remaining time. Small efforts count, and consistency pays off.”

Simple Meditation (5-10 Minutes)

• Morning Gratitude (5 minutes):
  • Sit comfortably as soon as you wake up.
  • Think of three things you’re grateful for.
  • Focus on any physical sensations of gratitude.
  • Set a positive intention for the day.
• Study Break Mindfulness (3 minutes):
  • 5 things you can see.
  • 4 things you can feel.
  • 3 things you can hear.
  • 2 things you can smell.
  • 1 thing you can taste.
  • Visualisation for Success
• Weekly Exercise (10 minutes, 2-3 times):
  • Close your eyes and imagine:
    • Walking into the exam hall with composure.
    • Reading the paper and recognising the studied topics.
    • Writing confidently, with good time management.
    • Leaving the exam hall feeling satisfied with your effort.
    • Receiving results that you’re proud of.

Your brain doesn’t completely differentiate between vivid imagination and reality, so visualising success makes the real experience less intimidating.

Nutrition for Peak Performance

Brain-Boosting Indian Foods

Breakfast Choices:

• Vegetables and groundnut poha
• Idli-sambar (a combination of complex carbohydrates and proteins)
• Whole wheat parathas with curd
• Oats upma with nuts

Smart Snacks:

• Roasted chana or makhana
• Fruits like bananas and apples
• Almonds and walnuts (soaked)
• Sprouts chaat
• A bit of dark chocolate

Main Meals:

• Dal (provides sustained energy)
• Brown rice or roti
• A variety of vegetables
• Curd for gut-brain health

Hydration:

• Drink 8-10 glasses of water daily.
• Coconut water for electrolytes.

The Chai/Coffee Truth

Moderation Helps:

• 1-2 cups a day is fine.
• Best timing: Morning or early afternoon.

Too Much Causes:

• Increased anxiety and jitters
• Sleep problems (even afternoon consumption)
• Dependency headaches

Avoid Energy Drinks:

• Excess caffeine and sugar can lead to crashes and increased anxiety.

Success Strategy: Day of the Exam

Night Before Exam

5:00-7:00 p.m.: Light revision, only topics you’re confident about.
7:00-8:00 p.m.: Prepare materials:

• Admit card
• 2-3 blue pens
• Pencil, eraser, geometry box
• Glass of water, transparent water bottle, watch
• Check the exam centre location
• Set multiple alarms

8:00-9:00 p.m.: Light dinner, avoid heavy or spicy foods.
9:00-10:00 p.m.: Relaxation. Light TV, family time, and avoid stressed friends.
10:00 p.m. onwards: Wind down; no studying.

Can’t Sleep?

Don’t panic. Lying with closed eyes still allows your body to rest. Meditate on your breathing rather than stressing.

Morning Routine

Wake up 2-3 hours in advance to avoid a last-minute rush.

Quick routine:

• Drink a glass of water immediately.
• Quick shower (refreshes the mind).
• 5-10 minutes of yoga/stretching.
• Have a substantial yet light breakfast, with a balance of protein and complex carbohydrates.
• One cup of tea/coffee (if it’s part of your routine).
• Quick glance at formula sheets (if desired).
• Use the washroom before leaving.

Arrive 30 minutes early at the exam centre. This will help you calm your nerves and use the facilities without feeling rushed.

Managing In-Exam Anxiety

When You Receive the Paper:

1. Take three deep breaths before reading the paper.
2. Read instructions carefully.
3. Scan the paper for 5 minutes.
4. Mark confident questions first.

If You Encounter Difficulty:

• Move on to the next question without further discussion.
• Return later; your subconscious will work in the meantime.
• Write what you know to secure partial marks.
• Don’t spend too much time on one question (maximum 2-3 minutes).

If Anxiety Strikes Mid-Exam:

5-5-5 Technique:

• Put the pen down.
• Close your eyes for 5 seconds.
• Take five deep breaths.
• Think about 5 good things.
• Take a chill moment and breathe again.

Physical Grounding:

• Press your feet firmly on the floor.
• Roll your shoulders backwards.
• Stretch your fingers.

After the Exam: Avoid the Discussion Trap

Don’t Compare Answers: Leave the exam centre quickly. Comparing answers only creates unnecessary panic about things you cannot change.

Healthy Post-Exam Rituals:

• Treat yourself to something pleasant to eat.
• Take complete rest.
• Offer short, positive feedback to your family: “It was fine, I did my best.”

If You Realise a Mistake:

• Accept it. You can’t change it now.
• There’s no need to spiral into anxiety.
• Remember that step marking gives partial credit.
• Learn from your mistakes for the next exam.

When to Seek Professional Help

Serious Warning Signs

Immediate help is needed if you experience:

• Racing heart, difficulty breathing, dizziness.
• Thoughts of self-harm or hopelessness.
• Complete inability to concentrate, despite efforts.
• Severe depression lasting more than two weeks.
• Feeling that life is not worth living.
• Significant weight gain or loss.
• Chronic insomnia, despite good habits.

Resources for Indian Students

National Helplines (Free & Confidential):

• iCall: 9152987821 (Mon-Sat, 8 AM-10 PM)
• Vandrevala Foundation: 1860-2662-345 (24×7)
• NIMHANS: 080-46110007 (Weekdays, 9 AM-5 PM)

School Resources:

• School counsellors (most CBSE schools have them)
• Trusted teachers
• Student wellness programs

Talking to Parents About Therapy

Frame it positively: “I’ve been feeling really stressed about boards. I sleep less and study less because of it. Speaking to a counsellor will help me do better. Lots of students seek counselling; it’s like going to a coach for mental fitness. Can we try this?”

The Real Truth About Board Marks

What Board Marks Actually Matter For

They DO Matter For:

• Entrance into some colleges (though many have separate entrance exams now).
• Certain scholarships.
• Occasionally, first job applications.
• Personal accomplishment.

They DON’T Determine:

• Your entire career path.
• Your value as a person.
• Your potential for success.
• Your long-term happiness.

Reality Check: After 10 years, very few people will remember your exact board percentage. What will be more important is your work ethic, your capacity for continuous learning, your ability to adapt, and your emotional intelligence.

Many successful Indians didn’t achieve extraordinary board results but found their path through persistence, skill development, and discovering their true interests later on.

If Results Disappoint

Choices Available:

• Improvement exams/Compartment exams
• Diploma courses (with lateral entry to degree programmes)
• Gap year with focused preparation
• Vocational training and skill certifications
• Online learning by pursuing your interests

A setback is not the end. Confidence is built more through how you handle setbacks than through easy success.

Quick-Win Strategies (1-2 Weeks Before Exams)

If you’re reading this close to exams, don’t panic—strategise:

1. Focus more on high-weightage topics for each subject.
2. Practice previous years’ papers (patterns repeat).
3. Master answer formats (know exactly how to structure 3-mark and 5-mark answers).
4. Prepare short notes/formula sheets for last-minute revision.
5. Prioritise strong subjects (secure those marks first).
6. Sleep well (don’t sacrifice sleep to cram—you’ll perform worse).
7. Practise time management under exam conditions.

Accept Reality: You can’t cover everything at this stage. Strategic preparation is always better than panicked cramming.

A Message for Parents Reading This

What your child needs right now is support, not pressure. Here’s how you can help:

Do:

• Create a calm, supportive home environment.
• Encourage healthy eating and sleep habits.
• Acknowledge effort, not just outcomes.
• Be available to listen without judgment.
• Trust their preparation process.

Don’t:

• Compare them to other children, every child is different.
• Threaten them with consequences for non-performance.
• Discuss marks constantly.
• Share their stress with relatives or neighbours.
• Be constantly on their case about studying every minute.

Remember: Your child’s mental health is far more valuable than any marksheet. A healthy, confident child will go much farther in life than an anxious, pressured one.

Conclusion: You Are More Than Your Marks

Board exams matter, so prepare with dedication and honest effort. Keep them in perspective: they are a milestone, not the destination. The discipline, resilience and ability to manage stress you develop now will serve you long after the exams.

Your Action Plan:

1. Choose three strategies from this guide and start implementing them today.
2. Be open with your parents about pressure.
3. Look after your health: no mark is worth sacrificing well-being.
4. Know that you are prepared.
5. Keep perspective: exams do not define you.

On bad days, remind yourself: you are doing your best in a tough situation; your parents’ pressure comes from love, even if imperfectly expressed; your worth is not measured by a marksheet; breathe; prepare systematically; be kind to yourself. You’ve got this.