Regular breaks, meditation can help beat exam stress

Counselling helps overcome anxiety

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Exams are an important part of a student’s academic career, but these can often cause stress, anxiety and overwhelming pressure. The emotional and psychological toll of exams can be significant, making it essential for the students to receive counselling, support and guidance. These resources not only help them cope with stress, but also give them the confidence to perform to best of their abilities. Counselling during exams provides a safe environment for students to express their concerns and fears. The Ludhiana administration has launched ASMAAH helpline for students in need of counselling. Schools should also implement stress-relief programmes such as relaxation sessions or exercise breaks to help students stay calm during exams. Promoting conversation about mental health can help normalise anxiety and encourage students to seek help when necessary. Furthermore, a holistic enlightenment that includes emotional, academic, and physical well-being can significantly improve a student’s overall performance and mental health during exams.

Novin Christopher

Organise stress management sessions

The launch of ‘ASMAAH’ helpline for students is a commendable step. However, additional measures can further support students during exams. Schools and colleges should organise stress management workshops, guided meditation and relaxation sessions to help students stay calm. Teachers and parents must encourage open communication, reassuring the students that exams are not the only measure of success. Providing structured study plans, peer mentoring and counselling sessions can help students prepare better for exams. Schools can also create “calm zones” where students can take short breaks from study to refresh their minds. Physical activities, proper sleep and a balanced diet are essential to maintaining a sound mental health. Social media campaigns promoting positive exam experiences and motivational messages from educators and psychologists can also help reduce stress. Reducing unnecessary pressure by focusing on effort, rather than result, can help the students approach exams with confidence and a calm mindset. These efforts combined with the ASMAAH helpline can help students feel supported, confident and mentally strong during exams. A stress-free mind leads to better performance and with the right guidance, every student can overcome stress and succeed in exams.

Parmeet Kaur

Question for next week

Under the state government's war on drugs, 'Yudh Nashian Virudh', the Commissionerate Police have launched an offensive against drug lords by demolishing their illegal properties. What else should be done to free Punjab of drug menace?

Suggestions in not more than 150 words with passport size photograph can be mailed to

ludhianadesk@tribunemail.com by Thursday (March 6)

Multi-pronged approach needed

To help students stay calm and manage stress effectively during exams, following steps can be taken:

n School and colleges initiatives: Schools should conduct regular meditation sessions, deep breathing and relaxation techniques. Teachers should guide students on planning their study schedule efficiently.

n Parental support: Parents should avoid pressuring students and instead motivate them with positive reinforcement. They should insure that students get enough sleep, eat nutritious meals and take breaks.

n Positive self-talk: Students should encourage themselves with positive talk and by focusing on their abilities. They must believe in themselves. It will help reduce anxiety and boost confidence.

n Relaxation techniques: Listen to calming music, create a playlist that can alleviate your mood. Spend time in nature, take walks or practice outdoor activities like gardening or hiking.

n Overcome self-doubt: Identifying your unique strength help to gain deeper understanding of inner abilities.

Prabhnoor Kaur

Exams not end of world: DC

Today, the students are under immense pressure to perform well and achieve high grades. Therefore, it is important for parents, teachers and community to convey to the students that exams are not the end of the world and there is no need to fear these. 'ASMAAH' is there to help and guide the students in overcoming their fear of exams, providing them with trained listeners, who can support them through tough times of stress and anxiety.

Jitendra Jorwal, Deputy Commissioner

Support from parents, teachers crucial

Today, students are under a lot of pressure to perform well and achieve high grades. As a result, they feel anxiety, mental stress or fear during the exams. It’s like a bucket of water. If we keep adding water (stress) to it, it will overflow. ‘ASMAAH’ helpline is designed to empower students with essential stress management skills and create tailored strategies to enhance their academic journey.

The parents, teachers and community should assure the students that the exams are not the sole defining factor in their lives. The best way to handle exam stress is to stay calm and tackle one paper at a time without worrying about the result. The trained listeners under the ‘ASMAAH’ helpline will guide the students on overcoming the fear of exams and support them through tough times of stress by offering free and confidential counselling.

RS Sembhi

Teach them relaxation techniques

The launch of the 24x7 ‘ASMAAH’ helpline is a welcome step, but more efforts are needed to support students during exams. Schools should conduct regular stress management workshops and teach relaxation techniques like meditation and deep breathing. Teachers and parents must create a positive environment, encouraging students to focus on learning rather than marks. Timely breaks, proper sleep and a balanced diet are for better concentration in exam time. Additionally, motivational sessions by experts and successful individuals can boost students’ confidence. Schools can also organise peer support groups where students can share their concerns and find encouragement. Instead of last-minute cramming, students should be taught time management and effective study techniques earlier during the academic session. Most importantly, students should be reminded that exams are just a part of life. A supportive approach from society can help reduce unnecessary pressure and help keep students calm.

Prabhjot Singh

‘ASMAAH’ Helpline laudable initiative

The students must take advantage of the ‘ASMAAH’ helpline to seek solutions to health problems they face during the exam days. The move of the local administration needs appreciation. Hopefully, such steps will help reduce cases of suicide by students. More such initiative should be launched so that students get proper advice about health issues being face by them during the examination days. It is equally important that such facilities are manned by experts who can give proper advice to the students. More such free helpline should be launched for students who wish to seek consultation. Also, awareness campaigns should be started in schools and colleges so that the students do not take the extreme step due to exam-related stress. The parents must help students in managing anxiety during the examination.

Gautam Dev

Take short breaks while studying

Students should focus on topics they are good at and consider how much syllabus they need to cover. They should divide their syllabus into small parts to make it easy for them to learn and revise. They should ensure proper division of time for different subjects and take short breaks in between. During the break, they should engage in stress-reducing activities like yoga, meditation, exercise or talking to people who make them feel happy. Through self-talk, they stay calm and reflect on their progress, realising how much of the syllabus they’ve already covered. This realisation will boost their confidence to complete the remaining syllabus. Students must understand that fear and stress about exams can prevent them from giving their best. By using effective strategies, they can overcome anxiety and achieve their full potential.

Prabhjot Kaur

Focus on positive affirmations

Ludhiana Deputy Commissioner has taken a very good initiative taken by launching ‘ASMAAH’ app to help students share problems of anxiety and mental stress during exams. More steps can be taken to help students stay calm and reduce anxiety during exams. Students should be encouraged to prepare thoroughly for exams and break down study material into manageable portions. Parents and teachers must guide students to focus on positive affirmations, replacing negative thoughts with encouraging ones. We must guide students through relaxation techniques, such as deep breathing, progressive muscle relaxation or visualisation. Students should be helped in developing a schedule to manage exam-day logistics, reducing last-minute stress. Encourage students to engage in light physical activity, like yoga or a short walk, to release tension. Introduce mindfulness practices, such as meditation or guided imagery, to help students stay focused. Remind students that it’s normal to feel some level of anxiety and that they’ve prepared well for the exam. The students should get to get enough sleep, eat nutritious food and stay hydrated to maintain their physical and mental well-being. By implementing these strategies, we may help students feel calm and confident during exams.

Dr Mohammad Saleem Farooqui

Don't get overwhelmed

'ASMAAH' is a wonderful app through which students can share their problems, helping them reduce anxiety and mental stress during exams. Students should be encouraged to take deep, slow breaths to calm the nervous system. Introduce mindfulness exercises or guided meditation to help students stay present and focussed. Teach them to tense and relax different muscle groups to release physical tension. Tell them the importance of a good night's sleep before exams. Encourage balanced meals and hydration to maintain energy levels. Suggest light physical activity, like walking or stretching, to reduce stress. Assist in creating a realistic study schedule to avoid last-minute cramming. Attempt practice papers to get familiar with the exam format and reduce uncertainty. Help them focus on one topic at a time to avoid feeling overwhelmed. Remind the students that it's okay to make mistakes and that perfection isn't the goal. Acknowledge their hard work, regardless of the outcome. Let students know they can share their problems on 'ASMAAH'.

Encourage group study sessions to reduce isolation and build confidence. If anxiety is severe, recommend speaking with a school counsellor or mental health professional. Let students know that some level of anxiety is normal and can even enhance performance. Share stories of others who have overcome exam stress to inspire confidence. By combining these strategies, we may help students approach exams with greater confidence and resilience, reducing their anxiety and mental stress.

Farzana Khan