Sleep well, keep stress in check during Boards

NEW DELHI: With just a day to go before the Boards, anxiety levels are high among students. Loss of appetite and sleep resulting in nausea and diarrhoea is common among candidates. Maximum care is needed during this time, not to forget a balanced diet, study breaks and exercises, so that this crucial period of 20-30 days are negotiated without adversely affecting performance.

According to Dr M P Sharma, head of gastroenterology and internal medicine at Rockland Hospital, “We are coming across three major problems—loss of appetite, nausea and diarrhoea. These are signs of nervousness. The main reason for them is lack of sleep and not eating on time as well as a lack of exercise. There is also the additional burden of parental pressure.”

In order to get best results, candidates must manage the exam month judiciously. “Take a small break between every hour of study. It has been proved scientifically that one can retain information processed during about 50 minutes of study. After that, one needs a break. Adequate sleep, rest and exercise are a must,” said Sharma.

One must not neglect their diet. “They must eat breakfast and after each meal take rest for 10-20 minutes to improve digestion. Eat homemade food which is easily digestible. A fruit and milk should always be included and if you are a non-vegetarian an egg is a must,” advised Sharma.

Apart from physical health, candidates need to take care of their mental health and keep stress levels under control. According to Neha Verma, clinical psychologist, Presidium, Ashok Vihar, “Stress levels are definitely high right now. Once the first paper gets over, the anxiety level comes down. For the next 20-odd days, we suggest students manage their time very well. The time gap between papers should not be devoted only to study.”

It’s a possibility that one may not perform according to his/her expectation in a paper. Candidates should avoid discussing papers already over and concentrate on pending ones. “Once you have written the paper, do not discuss it for too long. Take a break, a good bath, eat something nice or go for a long nap. Avoid all negative thoughts,” Verma said.

Parents, too, have a crucial role to play. “Parents keep adding to the anxieties of the student. They should step into the shoes of the child and not talk about results at all. They should take care of the student’s diet and minimize all sorts of disturbances. Avoid family excursions and inviting guests,” Verma added.

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