Yoga, good sleep and healthy diet can help students defeat anxiety: Experts

Patna: As ICSE (Indian Certificate of Secondary Education) and CBSE (Central Board of Secondary Education) examinations are barely a few days away, students are experiencing anxiety. Exam-related stress manifests in various ways, including pressure from parents and peer, disruptions from social media platforms, elevated career goals, and concerns about self-worth linked to marks, say experts. However, they suggested that yoga, a proper diet, good sleep, and simple exercises can help students regulate their mood and perform better in exams.
A city-based psychologist, Dr Binda Singh, said that yoga, counselling, proper sleep, a healthy diet, and memorising tricks would reduce stress among students. She told this newspaper that the number of cases with anxiety symptoms has increased, and almost 50% of the cases are related to exam stress. Not only students, but the parents are also coming for counselling, she added.
"It is not that they haven't studied, but if their parents keep pressuring them by saying things like ‘don't go out, don't do this, just focus on your studies', it creates pressure on the students. This is a time when they should focus on revision. If they take up any new topic, they might get anxious, so it's better not to consult friends about what they studied. This can cause confusion at the last moment. Parents should prepare meals that the children like and minimise distractions like cellphones and TV," Dr Singh said.
Dr Santosh Kumar, head of the psychiatry department, Nalanda Medical College and Hospital, Patna, said that maintaining a healthy lifestyle is very important, which means a proper diet, sleep, and relaxation. "Good sleep is crucial because it helps to retain what students already studied, as their mind processes and consolidates information during sleep. Many students think that sleeping more means wasting time, but it enhances memory and performance. Secondly, it is important to eat more vegetables, fruits, and protein in their diet, and make time for relaxation, such as spending time with family and friends who encourage them and give positive vibes," he said.
Dr Kumar added: "Simple exercises like breathing slowly and drinking water can help regulate students' mood. If they are not feeling good while studying, try changing your study environment. Parents should avoid putting too much pressure on children, as everyone has unique abilities."
To counter the exam stress, psychiatrists and counsellors have started lending a helping hand by sharing their numbers, while CBSE is also giving online counselling for anxious students. Roma Barnwal, a class X student of Baldwin Academy, said that whenever she felt stressed, she went for a walk in the lawn and terrace. "I talk to my parents and close friends to stay calm. Sometimes, I take a break from the studies and recall all the things that I achieved at the academic level, and it gives me positive energy to do well," she said.
A Class XII student (Arts) of St Joseph's Convent High School, Sukriti Verma, said, "There is no fixed time for revision, but I give a minimum of 4-5 hours for revision a day. I listen to music and do 15 minutes of meditation, which helps me to relax, apart from talking to my parents and friends. I eat only healthy meals to remain fit."
Patna: As ICSE (Indian Certificate of Secondary Education) and CBSE (Central Board of Secondary Education) examinations are barely a few days away, students are experiencing anxiety. Exam-related stress manifests in various ways, including pressure from parents and peer, disruptions from social media platforms, elevated career goals, and concerns about self-worth linked to marks, say experts. However, they suggested that yoga, a proper diet, sleep, and simple exercises can help students regulate their mood and perform better exams.
A city-based psychologist, Dr Binda Singh, said that yoga, counselling, proper sleep, a healthy diet, and memorising tricks would reduce stress among students. She told this newspaper that the number of cases with anxiety symptoms has increased, and almost 50% of the cases are related to exam stress. Not only students, but the parents are also coming for counselling, she added.
"It is not that they haven't studied, but if their parents keep pressuring them by saying things like ‘don't go out, don't do this, just focus on your studies', it creates pressure on the students. This is a time when they should focus on revision. If they take up any new topic, they might get anxious, so it's better not to consult friends about what they studied. This can cause confusion at the last moment. Parents should prepare meals that the children like and minimise distractions like cellphones and TV," Dr Singh said.
Dr Santosh Kumar, head of the psychiatry department, Nalanda Medical College and Hospital, Patna, said that maintaining a healthy lifestyle is very important, which means a proper diet, sleep, and relaxation. "Good sleep is crucial because it helps to retain what students already studied, as their mind processes and consolidates information during sleep. Many students think that sleeping more means wasting time, but it enhances memory and performance. Secondly, it is important to eat more vegetables, fruits, and protein in their diet, and make time for relaxation, such as spending time with family and friends who encourage them and give positive vibes," he said.
Dr Kumar added: "Simple exercises like breathing slowly and drinking water can help regulate students' mood. If they are not feeling good while studying, try changing your study environment. Parents should avoid putting too much pressure on children, as everyone has unique abilities."
To counter the exam stress, psychiatrists and counsellors have started lending a helping hand by sharing their numbers, while CBSE is also giving online counselling for anxious students. Roma Barnwal, a class X student of Baldwin Academy, said that whenever she felt stressed, she went for a walk in the lawn and terrace. "I talk to my parents and close friends to stay calm. Sometimes, I take a break from the studies and recall all the things that I achieved at the academic level, and it gives me positive energy to do well," she said.
A Class XII student (Arts) of St Joseph's Convent High School, Sukriti Verma, said, "There is no fixed time for revision, but I give a minimum of 4-5 hours for revision a day. I listen to music and do 15 minutes of meditation, which helps me to relax, apart from talking to my parents and friends. I eat only healthy meals to remain fit."