With examinations underway across city schools and colleges, a psychologist outlines practical routines to stay calm and focused to keep stress under check
Many teenagers face severe anxiety during their examinations. representation pics/istock
As the exam season gathers pace, stress and anxiety levels often rise alongside revision schedules. For many students, it stems not only from attempting difficult question papers but also from the pressure to perform consistently well. Psychologist Chandni Shailesh Akhenia says managing the mind in between exams is as important as preparing for them. “Exams are not only a test of knowledge; they are a test of emotional regulation. If students do not consciously reset after each paper, they carry cognitive and emotional residue into the next one, which directly affects their performance,” emphasises Akhenia.
Box breathing technique
1 Trust yourself: Students often replay answers and compare responses outside the exam hall. “Once you step out, tell yourself the paper is over. Repeated analysis only fuels stress and offers no academic benefit,” she says. A short walk or calming music can help, as mental closure prevents tension from spilling into the next subject.
2 Box breathing before each paper: Pre-exam nerves are very common. Try inhaling for four counts, holding for four, exhaling for four, and pausing again for four. Repeat three to four times. This simple rhythm slows the heart rate and sends a safe signal to your nervous system which reduces physiological anxiety.
Comparing responses post examinations fuel anxiety and low self-esteem
3 Decompress–review–rest routine: After each paper, allow time to unwind. Eat a light snack, and speak to someone you trust for review. Wind down early and limit screens before bed. Akhenia notes, “Rest is not something one needs to earn, it allows the brain to regulate emotions.”
4 Anchor yourself if panic strikes: If the mind goes blank mid paper, hit pause. Put the pen down, unclench your jaw and re-read the question slowly. Begin writing anything you recall. Grounding techniques reactivate clear thinking under pressure.
Chandni Shailesh Akhenia
5 Balance focus with recovery: Use the Pomodoro Technique. End the day by noting what to revise tomorrow and closing your books consciously. “Small, deliberate resets prevent burnout and help reduce anticipatory anxiety,” Akhenia adds.
Quick-fix tips
>> Focus on breathing to stabilise racing thoughts (inhale, hold for four seconds, exhale, and hold for four seconds)
>> Release physical tension by dropping shoulders and hitting reset
>> Place a hand on your chest and breathe slowly until your heartbeat steadies
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