Exams! Today, perhaps, this is the biggest stressor for students. In fact the word itself evokes anxiety not just among students but even among parents. 'Examination fever' has become like an epidemic that needs urgent vaccination. The symptoms are usually worse for students appearing for board/university/entrance exams. However, one needs to remember that exams are important but not the end of the world. They may seem like the most crucial thing right now, but in the larger perspective of our whole life, they are only a small part. How can we make exams a more valuable, worthwhile and less threatening experience of life?

DR ANJALI CHHABRIA

Every student wants to perform well in exams, especially the board exams, as the marks will be the criteria for which college or stream he/she will get into. As such there is a heightened anxiety about performance among all children and even more so among parents, as though it is their exam and they will be tested!

A certain amount of anxiety is good for our performance. It helps us perform better, but too much of it can deter us from performing well. The following ways can help to cope better.

Don't be afraid. Our fears are self-made. Much of exam anxiety comes from a fear of poor performance. If you can test yourself adequately prior to an exam and go in with the knowledge that you do know your stuff, you might find your anxiety diminishing.

Sleep well, eat healthy. Symptoms of stress or anxiety can be worsened by drastic changes in sleeping and eating routines, but they can be eliminated with some physical activity like walking or swimming. It is important that students eat and sleep well.

Relax. Anxiety creates negative consequences such as forgetting, skipping questions or making silly mistakes. Try and maintain calm.

Focus on the present, not consequences. Focus on the activities of studying for and responding to questions on the exam rather than on potential negative consequences.

Banish negative thoughts. Try to eliminate negative self-statements such as "I'm going to fail this exam for sure because I'm such a big dummy". Whether negative statements are accurate or not, they work to convince us that they are accurate and this has an impact on our behaviour and self-concept.

Beware of the frantic student. It is hard sometimes to establish a controlled attitude for an exam, but it is easy to lose this attitude when you come into contact with somebody who is very highly anxious. The natural habitat of this kind of highly stressed individual is the main entrance to the exam room, just before an exam begins, trying to learn those last bits of information before the exam.

7 Habits of Highly Effective Exam Toppers Habit 1. Forget the word 'EXAM'. Try not to think about the concept of the exam and the results too much. Relax. Thinking about future result is only needless added pressure. And this holds for during the exam as well. Habit 2. Time-management. Since this is not instinctive to most students, it's ok to write a note and stick it right in front of your desk. And of course, stick to the schedule stuck, so to speak. Habit 3. Concentrate. When you're on a subject, concentrate your all on that, and nothing else. It's just so much easier for the brain to register one thing at a time. You have promised yourself that bit of time for your studying, all else is immaterial at that time. Habit 4, Habit 5, Habit 6. Repeat habit 3! Habit 7: Know yourself. It's not just a habit. It's more of a philosophy. It's your decision to give it the amount of effort you do. After that, you know how much you gave it, be willing to accept the appropriate reward. Anand Natarajan IIT Madras, National Rank holder in CBSE Class 12 Exams, 2004 (Rank 3)

Simple Stress Busters Listen to music or play an instrument. Music is a sure tension-reliever. Water plants or just walk around in the garden. It generates a lot of positive energy within you. Spending at least half-an-hour on outdoor activities will surely energise you. Avoid discussing with friends about the portions you have completed or yet to complete. Watch your favourite TV programme for about half-an-hour. Ali Yawar Std. XI, St Paul's School, Udaipur My favourite de-stressers When bored of study switch to a different subject or interact with the family members. Read a good novel or just be in the garden. Take a good, but short nap. Listen to some good music and eat fresh fruits. Waseem Ali Std XI, St Paul's School, Udaipur