தேர்வு குறிப்புகள்: நீங்களும் குழந்தையும் மன அழுத்தத்தை குறையுங்கள்!

Board exams are one of the most stressful times for students, but did you know parents also experience anxiety during this period? The pressure to perform well, long study hours, and high expectations can make this time overwhelming for both students and their families.

Dr. Achal Bhagat, a senior psychiatrist at Indraprastha Apollo Hospitals, explains that parental stress directly affects children’s emotional well-being. When parents are anxious, children absorb that stress, which can impact their concentration, memory, and confidence.

Similarly, Dr. Madhur Rathi from Yatharth Super Speciality Hospital notes that board exam stress can cause irritability, sleep disturbances, headaches, and even loss of appetite in students. That’s why parents need to manage their stress while providing the right support to their children.

Why Parental Support Matters

Pooja Khanna, co-founder of Mindhouse, emphasizes that parents play a huge role in shaping their child’s mindset. A positive and encouraging home environment helps students handle stress better, while constant pressure and comparisons can worsen anxiety.

During board exams, students often experience:

• Self-doubt: “Am I studying enough?”
• Fear of failure: “What if I don’t score well?”
• Physical exhaustion: “I’m too tired to study more.”

As a parent, your support can make a huge difference in how your child navigates these emotions.

How Parents Can Help Without Overextending Themselves

Dr. Bhagat suggests that a structured yet flexible approach works best in helping children cope with exam stress. Here are some practical ways parents can support their children:

1. Create a Positive Study Environment

• Ensure a quiet and distraction-free study space.
• Encourage a consistent study routine without last-minute cramming.
• Offer words of encouragement instead of just focusing on scores.

2. Encourage Breaks and Relaxation

• Short study breaks can improve focus and retention.
• Activities like walking, deep breathing, or listening to music can help refresh the mind.
• Ensure your child gets enough sleep—lack of rest leads to burnout.

3. Avoid Comparing Your Child to Others

• Every child learns at a different pace. Focus on progress, not just perfection.
• Instead of saying, “Your friend scored higher last time,” try, “I see you’re working hard, and I’m proud of you!”

4. Balance Motivation with Realistic Expectations

• Set achievable goals based on your child’s strengths.
• Teach them that exams are just one part of their journey, not the end-all.
• Remind them that effort matters more than results.

5. Help with Study Planning

If needed, offer help in organizing notes or practicing questions. Assist your child in creating a study schedule that includes revision and relaxation. Teach them time management techniques so they don’t feel overwhelmed.

Additional Tips to Reduce Exam Stress

Here are some additional tips to reduce your exam stress:

1. Promote Healthy Eating Habits

• A nutritious diet can improve concentration and energy levels. Include fruits, nuts, and proteins in their meals.
• Avoid too much caffeine or junk food, as they can cause energy crashes.

2. Encourage Physical Activity

• Even 15-30 minutes of exercise can boost mood and improve focus.
• Simple activities like stretching, yoga, or walking can help relieve stress.

3. Teach Deep Breathing & Meditation

• Breathing exercises can help calm anxiety before an exam.
• Even 5 minutes of mindfulness or meditation can improve mental clarity.

4. Be Available for Emotional Support

• Sometimes, just listening to your child can make a huge difference.
• Let them share their worries without judgment or criticism.

5. Help Them Develop a Positive Mindset

• Encourage self-affirmations like “I am prepared,” “I can do this.”
• Remind them that mistakes are part of learning.

Don’t Fear Stress; Manage It Well

Board exams are important, but they shouldn’t come at the cost of mental well-being. Pooja Khanna advises parents to focus on self-care alongside supporting their children. She suggests:

• Meditation or light exercise (even 15 minutes a day helps).
• Getting enough sleep—tired parents can’t provide the best support.
• Talking to other parents to share concerns and experiences.

When parents manage their stress, they create a calmer environment at home, which directly benefits their children.

Recognizing When to Seek Help

If your child exhibits excessive anxiety, mood swings, trouble sleeping, or emotional withdrawal, it may be time to consult a professional. Early intervention can prevent long-term stress and anxiety issues.

Final Thoughts: A Supportive Parent = A Confident Student

Board exam stress is natural, but how parents handle it can either reduce or increase the burden on children. By fostering a positive environment, avoiding excessive pressure, and taking care of their own well-being, parents can ensure their child approaches exams with confidence.

Remember: Your child needs encouragement, not fear. With your support, they can not only succeed in exams but also learn valuable life skills for handling challenges in the future.