Effective exam stress reduction technique...


26 April 2011  


Exam cause stress not only to you but also your family. Your parents also have stress and they always think whether my son/ daughter will pass out this time. This is the last few days before exam. My discussion here is some good relaxation and stress reduction technique.





  • Drink water throughout the day - keeping the brainhydrated helps it to work best.



  • Take regular short breaks whilst studying and do some gentle stretching or, better still, go outside for a few minutes and get some fresh air.
  • Snack on fruit and healthy options rather than loads of chocolate bars which will play havoc with blood sugar levels and cause energy lows.
  • Break work tasks up into manageable chunks, prioritise the most important bits and set realistic goals for each day. A written revision plan can be helpful if you feel overwhelmed.
  • Plan some regular relaxation and ‘fun’ time, ideally in a different place to where you are studying.
  • Spend some time talking to positive and encouraging people - avoid the ‘doom mongers’ and anyone who makes you feel agitated.
  • Make sure you get as much sleep as you feel you need to be alert and motivated during the revision period (see tips below).
  • Remember that this is not forever. Make the effort now to do your best and tell yourself how good you will feel when it is all over.






Getting a good night’s sleep before an exam is excellent preparation for the day ahead, so we have compiled some tried and trusted “Do’s and Don’ts”.  The relaxation exercise works for adults too!


  • Have a warm milky drink or herbal tea before bed.
  • Have a warm, fragrant bath before bed (not a hot one, see below)
  • Browse through a magazine or read a chapter of a (non school) book before putting out the light.
  • Listen to some relaxing music
  • Practise a simple relaxation exercise (see below)


  • AVOID the temptation to stay up late studying so that you are over-tired, as your memory cannot retain things when your brain is exhausted.
  • AVOID stimulants such as tea, coffee or cola drinks for at least four hours before going to bed.
  • AVOID having a hot bath before you go to bed, as it is very stimulating.
  • AVOID watching anything too exciting on TV before you go to bed, as it is difficult to then unwind.

How to Relax

a)   When you are anxious or stressed you tend to worry a lot and things go round and round in your head, which is a waste of energy. Worrying about a problem solves nothing!

b)  The opposite of being stressed and anxious is to be relaxed and calm.

c)    Practising a simple relaxation exercise before you go to sleep can help you to wind down and to get things into perspective.



All the best

CA vivek M