Examination – Stress

No more stressed exam fevers

            Exam times are often tough times both for those appearing and their parents. With a slight shift in approach to an exam, these times can be harnessed most productively. The exams help concentrate our efforts and keep distractions at bay. Don’t put your physical limits to test, use daytime for studies and have sound sleeps, so that the body revitalizes itself for next study session. The following tips should take the stress off your exams.

Symptoms / Effects of Examination Fever:
* Stomachache / headache
*  Anxiety / Panic Attacks
*  Fatigue due to mental exertion
*  Lack of concentration
* Memory weakness / difficulty in retention
*  Nausea / Vomiting
*  Dizziness
* Sleep Disturbances
*  Frequent Mistakes
*  Poor Performance

Yogic cure:

          [1]Shatkarma                                       {Purificatory techniques}

{a} jala neti                                {Nose wash water}

{b} Kapal bhati                        {Lungs and brain wash by breathing}


                       [2]Yogasanas:-                                                       {Posture}

{a} Paschimottanasana                           {Posteriar  stretch }

{b} Shavasana                                            {Corpse }

{c} Halasana                                               {Plough}

{d} Supta-vajrasana                                 {Lying adamantine}

{e} Shalbhasana                                        {Locust}

{f} Matsyendrasana                                 {Spinal twist}

{g} Bhujangasana                                     {Cobra}

{h} Shirsasana                                          {Head stand}

{i}  Dhanurasana                                      {Bow}

{k} Padmasana                                         {Lotus}

{l}  Akarna dhanurasana                       {Strung bow}

{m} Sarvangasana                                  {Shoulder stand}

{n} Matsyasana                                      {Fish}


                     [3] Pranayama                          {Body-mind energizing breathing practice}

{a} Kapalbhati                          {Lungs & brain wash by breathing}

{b} Anulome vilome               {Alternate nostrilar pranayama }

{c} Bhastrika                             {Bellows pranayama }

{d} Ujjayi                                    {Hissing pranayama


     [4] Bandhas:-                                   {Bands}

{a} Uddiyana  bandh                     {Abdominal lock}

{b} Moola  bandh                           {Anal lock}


[5]Mudra:-                                                       {Finger –posture}

{a}Gyan Mudra


[6] Dhayan                                                                {Meditation}

     Om Chanting

[7] Fasting:-


 [7] Yogic diet:-

Your diet should also be Satvic (light and predominantly vegetarian), easily digestible, containing plenty of fruit and salads. You must also drink plenty of fluids in the form of drinking water, fruit rich in water content and vegetable juices, all of which have a soothing effect on the brain and nerves. I would also suggest generous amount of curd intake and buttermilk, but avoid milk and milk products such as butter and cheeses. Similarly, stay away from spicy foods, fast / junk foods, confectionery products, cigarettes and alcohol; any and every sort of intoxication, including wines. Above all, you should keep a cool head at all times and stop worrying about what might not be.

Scientific Appraisal:-

Stress relief through Yoga Asana-

Stretching muscles and ligaments
Stretching has beneficial effects on the body. Stretching muscles and ligaments increase blood supply to the muscles, ligaments and relax them by alleviating tension and stress, pressure in the nerves of that area. Prolonged study hours induce stiffness in muscles and result in severe headaches.

Stress relief through Deep breathing (pranayama)
While holding  the yoga posture breaths are slow and deep. This increases the oxygen and prana supply to the target organ or gland. It reduces stress and anxiety.

Stress relief through Concentration and meditation
The extended study hours reduce the retention of what we study and exhaust the brain. During slow and deep breathing the attention is focused on the target organ or gland. This brings the mind into play, and greatly increases the circulation and prana supply to the organ or gland.
Regular Yoga practice daily helps to regulate the breath and relax the body by gently releasing tension from the large muscle groups, flushing all parts of the body and brain with fresh blood, oxygen, and other nutrients, and increasing feelings of well-being.

Overall asana, pranayama and meditation clear all depression and rejuvenate the life.

Home remedies:-

  • Add 1/3 cup ginger and 1/3 cup baking soda to a hot bath for relaxation.
  • Rub little brahmi oil or castor oil on the soles of your feet at bedtime.
  • Drink a tea made from sage leaves sweetened with honey.
  • Chew 10-12 leaves of basil (tulsi) leaves twice a day.

Further suggestion:

5 tips for students for dealing with Exam Fever:
* Sleep well for at least 6-7 hours.
* Eat a well-balanced diet comprising cereals, vegetables, fruits, dal, and milk products. Include Vitamins B & C. Drink at least 8 glasses of water. Avoid junk food.
* Exercises (walking, jogging) help release endorphins in the body thus relieving stress. Also, relaxation,yoga posture, pranayama,band, mudra & meditation diet substantially reduce stress.
* Before studying, write a mock exam. This will tell you how much you already know and will save your study-time, thus giving you confidence to face exams.
* Research has linked spirituality with better emotional well-being. Hence, focus on giving your best and leave the results to God.

Tips for parents:
* Stop nagging, criticizing and comparing your child with his/her peers. Remember that s/he is more important to you than exams.
* Spend at least half-an-hour everyday with your child and talk to him/her about his/her feelings and problems.
* Don’t impose your ambitions upon your child. Let him/her decide what he/she wants to become. Exams are for learning, not for boasting about your child’s achievements.
* After the exam, do not discuss the question paper with your child. Let him/her start studying for the next exam.
* For problems beyond your control, seek professional help.

By- Yogi Yoganand