Board exams, CUET, NEET and JEE bring enormous pressure — long coaching hours, constant comparison and fear about the future. Some stress helps you focus. Too much makes you forget what you know.
Signs exam stress is becoming a problem
- Blanking out in exams despite studying
- Constant worry, fear of failure or panic before tests
- Poor sleep, headaches or stomach aches on study days
- Procrastination and difficulty concentrating
- Low mood, crying or withdrawing from friends
Study smarter, not longer
- Study in 40–50 minute blocks with short breaks.
- Test yourself instead of re-reading — practice questions build memory.
- Plan the week ahead so tasks feel manageable.
- Sleep at least 7 hours before exams — sleep consolidates memory.
Calm your body on exam day
Slow breathing (in 4, out 6) for two minutes before the paper starts lowers the stress response. If your mind goes blank, move to a question you know and come back later.
For parents
- Ask “How are you feeling?” before “How much did you score?”
- Keep the home calm, with regular meals and sleep.
- If studying harder isn’t working, get the student assessed — attention or learning difficulties may be the real reason.
If a student talks of hopelessness or self-harm, seek help immediately — call Tele-MANAS 14416 (free, 24×7).
Frequently asked questions
How much exam stress is normal?
Some nervousness helps focus. It becomes a problem when it causes panic, sleeplessness, loss of appetite, or makes you avoid studying altogether.
How can parents help during exams?
Keep routines steady, avoid comparisons, focus on effort rather than marks, and make sure your child eats and sleeps well.
Do you offer counselling for students online?
Yes. Student counselling for exam stress, focus, motivation and career confusion is available online and at our Delhi clinics.
Talk to a professional
If this article sounds familiar, you don’t have to work it out alone. Book a confidential session with Dr. Rabya Umman at Vasant Kunj, New Friends Colony or online.
Related services
This article is for general information and is not a substitute for a professional assessment. If you are in crisis, call Tele-MANAS 14416 (free, 24×7).
