Adequate sleep and rest is must during the exams : Dr KK Aggarwal

“It is imperative to avoid undue stress by not setting unrealistic expectations and following a healthy routine”

Healthy Soch

New Delhi, February 19, 2019: 

As per statistics, during examinations, the prescriptions for anti-depressant drugs (or the so-called happy drugs) witness an increase. This is especially among teenagers in the age group of 16 to 19 years, in full-time education. The figure crosses 20% in schools in the West. The fear of failure and that of letting down parents are two of the most common factors leading to suicide and depression in this age group.

With boards and other exams around the corner, both students and parents are under immense stress. The expectation to excel in various subjects is a deterrent in preparation and puts undue pressure on students. Over time, increased exam-related anxiety can harm the body and lead to health issues. Unrealistic expectations can cause restlessness, irritability, sadness, anxiety, and even forgetfulness.

Speaking about this, Padma Shri Awardee, Dr KK Aggarwal, President, HCFI, said, “At the outset, let me wish all those taking the board examinations all the best. Although exams play a part in determining your future career choices, they are not the only gateway to do so. Success in life does not depend on your performance in an exam but on how you cope with the challenges and come out of them. It is natural to feel nervous, but you should be able to talk about it with someone you feel comfortable. Speak to your parents, friends or teachers and get their advice. If you feel overwhelmed by studying for a long duration, it is a good idea to take a small break. This will help you feel refreshed and approach subjects better.”

Avoid any last-minute revisions. Also, once an examination is over, remember to not discuss the question paper at length. Worrying about what has already been done may hamper preparation for the next subject.

Adding further, Dr Aggarwal, who is also the Group Editor-in-Chief of IJCP, said, “The brain is not a machine and needs to unwind and refuel to function better. To do so, you must get adequate sleep and rest during the exams. Sleep deprivation can bring in several health repercussions, especially when coupled with stress. The brain needs time to assimilate the information you have gathered during the day, and it is important to give it that much time.”

Some other tips from HCFI.

• Avoid junk food as it can slow you down, apart from making it difficult for you to concentrate.
• Eat plenty of green vegetables, fresh fruits, and whole grains.
• Snack on dry fruits and nuts.
• Keep yourself hydrated by drinking plenty of water.
• Avoid caffeine as it can leave you feeling dehydrated.
• You could try drinking coconut water, lassi or green tea instead.
• Meditate and try some relaxing Yoga to avoid stress.
• Doing some deep breathing exercises can induce relaxation.
• De-clutter your study space. An organized table can motivate you to study better.
• Make connections between concepts and use mnemonics to remember things.