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Stress - Points to Ponder

February 22, 2017 / Air Force School Jorhat

Stress comes in all forms and is an unavoidable consequence of life. Transient feeling of anxiety and Stress is part of life for every individual.

In the course of normal development transient feeling of anxiety is experienced and usually mastered by every child and adolescent.

Anxiety may be focused around certain issues or situation.

A mild degree of anxiety and stress may be stimulating and motivating, and may help to overcome stress; but high degree of stress may be disrupting.

The idea is to function with a level of stress that is life enhancing, not life threatening.

Examinations and interviews are undoubtedly situation, which call for stress.

Every child goes through such situations and learns to cope up with stress arising out of them. They are also learnt by imitation of the parents or parent figures.


Few days before the examinations



  • Prepare a revision time table.
  • Make your books, notes and essays more user friendly with summary notes, headings, subheadings, highlighting and revision cards.
  • Find out what way of revising suits you- alone or with a friend, morning or late at night, short, sharp bursts or longer revision sessions.
  • Take notes of important points when revising as an aid for future revision. Look at past examination paper and try answering some of  the questions.
  • If you feel stressed out, talk to someone you feel comfortable to.
  • Collect new notes and materials from friends, read and learn them till the last minute without time for revision.
  • Sit for long hours continuously to read by not taking breaks for bath, food, relaxation and sleep. It makes you feel more tired, reduces concentration and makes studying boring and anxiety producing. Or keep awake whole night and reading for few days before the examinations.
  • Excessive use of Coffee or Tea or Cigarettes to keep awake the whole night.
  • Give up studying totally.

One day before the examinations

  • Don’t look for some new notes before one day. Don’t try to learn anything new, rather focus on already prepared ones..
  • Talk with your family members to come out with your stress
  • Try to have light dinner.
  • Don’t cram all night before an examination.
  • Have a relaxing night before the examinations.

On the day of the examination



  • Have a light but adequate breakfast
  • Check whether one has taken all the necessary things – pens, pencils, geometry box, and hall- ticket – a checklist of all items is essential
  • Leave for the examination hall well in advance
  • Avoid people who panic, wait in  a place where people are calm
  • Go to the toilet before entering the examination hall
  • Take deep breaths, making a suggestion or a prayer to do well and keep yourself relaxed.
  • Don’t skip your breakfast,  getting hungry during the middle of the examination can be distracting.
  • Avoid negative thoughts, for example ‘I have not prepared well’, ‘I may fail in this examination’ or ‘I have not covered all the portions’.
  • Avoid revising things just before entering your examination hall.

In the examination hall

  • Do not hurry into reading the question paper.
  • Read the directions slowly and carefully. If there are any doubts clarify with the instructor, teacher or invigilator.
  • Feel comfortable before you start your answers.
  • Do the simple questions first to help you build up your confidence for the harder questions.
  • If you do not know a question, move on to the next after leaving some space; try it later. If not sure of an answer, do not spend long time thinking and recalling answers. Go to the next question. Handle the less known questions later.
  • Do not worry about supplementary sheets that others are taking.
  • Try and revise your answers finally. Try to finish a little earlier. Then go through the paper to correct mistakes/ underline important points etc.
  • Highlight important points – underline, write in capital etc.
  • If you are feeling stressed during a test, try relaxation techniques, such as :
    • Take in a deep breath, and then take it out. Try to release the tension with each breath you exhale.
    • Tighten up your hand or feet muscles for 5 seconds and then release the tension to keep you relaxed. Repeat this couple of times.
    • Visualize a peaceful and relaxing setting to feel light and relaxed.
    • If you experience extreme test anxiety even after following these tips, seek help from your school counselor.

Appearing for examination:

Appearing for examination: is one of very common situation, which an adolescent finds difficult of cope up with.

Right approach and right coping strategies may stimulate an adolescent to overcome anxiety and maximize own performance in the examination.

Stress is the body's response to any unpleasant situation.

Anything can cause stress as long as it is perceived as unpleasant.

However, some stressful event, such as a close contest in sport, can bring out the best in people.

Common Physical reaction during exam preparations:

  • Muscle tension
  • Indigestion
  • Sleep difficulties
  • Repaid uneven or pounding heartbeat
  • Frequent urge to pass urine
  • Fast, shallow breathing
  • Chest discomfort
  • Change in appetite,
  • Constipation or diarrhea
  • Backache

Psychological Reaction to Stress

  • Feeling under pressure frustration and aggression
  • Feeling tense and unable to relax
  • Feeling mentally drained out
  • Fussy, gloomy or suspicious being constantly frightened or irritable
  • Inability to concentrate or complete the task.

Eating Healthy

  • Balancing food choices over time is what counts.
  • Breakfast provides the energy needed through an active morning
  • Children who skip breakfast may have trouble concentrating
  • Fast food supply more fat, salt & calories that good nutrition
  • Fast food is moderation won 't ruin a healthful diet, especially when consumed with green salads.
  • Replace finger chips with an apple
  • Add roughage to your diet - Dalia, Corn etc. will help prevent stomach discomfort and you will feel lighter.
  • The golden rule for food safety is to keep hot foods hot& cold foods cold.
  • Parents should teach good habits by example.

Good Sleep - Good Exam.

  • Insomnia ( The inability to fall or stay asleep) Can be caused by Stress & anxiety of Exam.
  • Disturbances of 'sleep- wake' cycle during exams.
  • If sleep struggles continue, talk them over with your doctor .

Exercise and Physical Activity

  • Walk or cycle 15 minutes a day at least thrice a week.
  • Avoid sitting cross - legged on the ground because this is bad for your knees.
  • Avoid being a couch potato.
  • Cut out junk food and control your weight.
  • Swim or play a sport at least twice a week.

MIND GAMES TO PLAY and think about

  • Develop systematic problem - solving skills. How do you do that ?
  • Identify the stressful situation
  • Define it as an objective, a problem that can be solved.
  • Brainstorm solutions - think of all the possible options but don't evaluate them.
  • Anticipate the possible outcomes of each solution.
  • Choose a solution and act on it.


  1. Know your concentration span, Study with breaks.
  2. Work out best time for concentration
  3. Group study for difficult subjects.
  4. Do Not let pervious results discourage you-identify your weak areas from previous exams and work on them.
  5. Time Management plan must be made for all subjects.
  6. Choose a study place with minimum distractions and auto suggest to your self about your resolution.
  7. Try to coincide study time with the time, you would be giving an exam.
  8. In case of average achievers, master what you know and are comfortable with.
  9. For low achievers, master the essential information first .
  10. Prioritize the workload. Give your best concentration time to the toughest subject.
  11. Repeat your learnt work so the recall in exam is easy. Work not repeated or revised is easily forgotten.
  12. Try to plan your revision time by drawing up a timetable. Build in time for the things you enjoy - like watching your favourite TV programme, going out with your friends, or going to play football in the park.
  13. Give yourself a few treats - pamper yourself with a long hot bath, or listen to your favourite CD for an hour after you have finished your revision.
  14. Relax with what you know before entering the exam hall.
  15. Do not get anxious about the result - cross that bridge when you come to it --- options await.

"Active" Study Strategies

when studying you can Recite You could

  • Describe or explain aloud any topic in your own words.
  • Teach or explain the information to someone else ( or record into a tape recorder ) or,
  • Engage in simulation or role play.

when studying you can WRITE You could

  • Make a chapter study Review Card ( Use an index card: include special vocabulary, main ideas, examples, key events and people, causes, result and so on )
  • Make and use a set of flashcards ( vocabulary and definition, math problems and solutions, questions and answers and so on),
  • Make list of related information by categories ( causes results, important event or concepts, main ideas examples, key people and so on and recite them,
  • Draw a diagram, map a sketch, or a chart; do this from memory and check your notes or books for accuracy,
  • Write questions you think will be on the test and recite the answers, Create a mnemonic to remember, information ( such as please Excuse My Dear Aunt Sally, used for order of operations in solving an equation - Parenthesis - Exponent - Multiply - Divide - Add - Subract )
  • Graphic Organizers: Graphic organizers and semantic maps ( word maps ) which offer a visual representation of ideas. When students organize and design these maps, they apply important analytical skills as they think about how ideas are interrelated. Abstract information is put into concrete and visual form which can be pictured in one's mind and more readily retrieved later.

when studying you can VISUALIZE You could

  • Your eyes and " picture in your mind" any chart, diagram, word, map event, time period, scene, experiment or character (from a Story) that you are trying to remember.


  1. Student can fail to do well if they fail to cope with stress. Parents should guide their children in planning, organizing and setting a time-table.
  2. To Avoid a Stress situation for the child the parents must provide right kind of motivation and a conducive environment.
  3. Helpt the child to develop self - discipline, self-direction, self - confidence and a sense of achievement.
  4. Just good schooling and tuition are not substitutes for emotional cushioning.
  5. Help the child in maintaining his confidence especially when he seems discouraged by his dropping marks or grades. Do not displace your anxiety on the child.
  6. The achievement goals should be realistically set according to the child's capability.
  7. Do not mix academic issues with family conflicts.
  8. Praise your child when he does well. Encourage child's performance with positive statements like, "well done" " you can do better" rather than saying "that was not enough"
  9. Work out our child's schedule with him instead of nagging him. There could be learning problems.
  10. Do Not harp on pervious failures or results
  11. Under achievement may be due to some children believing it is safer not to try than to try and fail.
  12. If achievement expectations are too then some children would prefer to be criticized for being lazy than being considered not good enough.
  13. Humour relieves tension. Be light and humorous with the child.
  14. Try to gain your child's confidence and discuss his problems with him, help him to find a solution
  15. Exams are not the end of the world
  16. Accept that expectation for everyone to do well is unrealistic as many won't pursue this for long.

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© 2016-2017 Air Force School Jorhat. All rights reserved | Powered by XTM Technologies