{"id":171063,"date":"2022-05-21T15:00:50","date_gmt":"2022-05-21T09:30:50","guid":{"rendered":"https:\/\/www.aakash.ac.in\/blog\/?p=171063"},"modified":"2023-03-07T13:22:23","modified_gmt":"2023-03-07T07:52:23","slug":"do-these-10-activities-to-beat-the-exam-stress-in-10-minutes","status":"publish","type":"post","link":"https:\/\/www.aakash.ac.in\/blog\/do-these-10-activities-to-beat-the-exam-stress-in-10-minutes\/","title":{"rendered":"Do these 10 activities to beat the exam stress in 10 minutes"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Does exam stress affect your grades? Exam seasons have always been nerve-racking. Every student faces some degree of exam stress that can cause anxiety and hinder preparation and revision. A calm and peaceful mind is a must for all students to maximise their productivity. Scientifically, physical activity has a proven record of combating stress. Several exercises directly reduce stress hormones and stimulate the levels of endorphins that elevate one&#8217;s mood. Here are ten quick research-backed tips to beat the exam stress in 10 minutes. Whether you are preparing for CBSE Class 10 Board Exams, Class 12 Board Exams, NEET 2022, or JEE MAIN 2022. <\/span><\/p>\n<h2>these 10 activities will help you beat the exam stress in 10 minutes.<\/h2>\n<h3>1) Take a stroll or 10-minute yoga<\/h3>\n<p><span style=\"font-weight: 400;\">A short walk for about 10 minutes can benefit you by lowering your stress levels. A light stroll gives you time to think. You can make your mind wander to the things you love and take a break from studying for a short while. You can also take a companion, a friend, or a family member along to talk and lighten your mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Students who do not like the idea of short walks can opt for some high-intensity aerobic exercise. Research suggests that physical exercise such as <\/span><span style=\"font-weight: 400;\">aerobics positively affects psychological well-being<\/span><span style=\"font-weight: 400;\">. Students who stay active while studying during exam seasons feel less anxiety and stress. It is better to incorporate tiny goals and maintain consistency to keep your mood elevated.<\/span><\/p>\n<h4>2) Take deep breaths<\/h4>\n<p><span style=\"font-weight: 400;\">Science has proven the <\/span><span style=\"font-weight: 400;\">efficacy of controlled breathing therapy<\/span><span style=\"font-weight: 400;\">. Taking deep breaths reduces the stress hormone cortisol level in the body. Here is how to carry out deep breathing exercises for your benefit:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight but slightly bend your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to bend forward from the waist, and your arms hang down towards the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale slowly while returning to your original standing position. This way, your head will be the last part that straightens.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, you will have to exhale slowly while returning to the bent position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the steps 5 to 6 times, and you will feel the positivity grow.<\/span><\/li>\n<\/ul>\n<h4>3) Get yourself some vitamin C<\/h4>\n<p><span style=\"font-weight: 400;\">Nothing is more refreshing than some dose of vitamin C. Ascorbic acid or vitamin C helps bring down the blood pressure and cortisol level, both of which are signs of high stress. Students can beat the exam stress with a dash of Vitamin C.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin C is an essential vitamin as the human body doesn\u2019t produce it, and it has to be taken via diet. Students can choose their favourite source from the following list of Vitamin C rich fruits and vegetables:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guava<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lemon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Capsicum<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kiwifruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Papaya\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomato<\/span><\/li>\n<\/ul>\n<h4>4) Declutter your desk<\/h4>\n<p><span style=\"font-weight: 400;\">It is always better to look for the cause of stress than worry about the same. Often students miss out, but their surrounding environment adds to their exam stress. A common cause is heaps of clutter around your workspace. The study table is heavily laden with books, and study materials scattered haphazardly create stress on the mind and reduce your concentration on preparing for the exam. They bombard your brain with too many distractions, impair your thinking ability, and lead to stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, begin by organising your desk and finding time to settle your room. Keep only the most essential items on the desk, including a writing pad, pen\/pencil holder, and the book you are currently studying. Put away as much clutter as you can, including snacks, staplers, and anything that isn\u2019t required. You must develop a practice of putting away items in your drawers after use. Decluttering your desk will declutter your mind.\u00a0<\/span><\/p>\n<h4>5) Try aromatherapy<\/h4>\n<p><span style=\"font-weight: 400;\">Aromatherapy profoundly impacts your nervous system and has the power to stimulate positive emotions and bring back good memories. They bring down high blood pressures, heart rates, and temperatures and have a soothing effect on an individual. Thus, students can use aromatherapy as an instant activity to beat exam stress. The following scents help relieve stress:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jasmine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lavender<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lemon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ylang ylang<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clary sage<\/span><\/li>\n<\/ul>\n<h4>6) Have some dark chocolate<\/h4>\n<p><span style=\"font-weight: 400;\">Research confirms that <\/span><span style=\"font-weight: 400;\">eating dark chocolate is an effective way to reduce perceived stress<\/span><span style=\"font-weight: 400;\">. If you develop a habit of eating a small amount of dark chocolate, you can easily combat stress levels. However, it is a must that chocolate has more cocoa and less sugar because the higher your sugar intake spikes, the more stressed you will feel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, it is not wise to overeat as dark chocolate is a calorie-dense food. Students must not consume more than 40g to 60g a day.\u00a0<\/span><\/p>\n<h4>7) Write down the matters that are causing worry<\/h4>\n<p><span style=\"font-weight: 400;\">Penning down your fears and worries can help reduce your anxiety. Follow this practice before your exam and improve your grades. Students can take a few moments to write about their worries\/fears just before they take an exam, and <\/span><span style=\"font-weight: 400;\">research has proven that it will help them perform better<\/span><span style=\"font-weight: 400;\"> as it reduces exam stress. The results of an experimental study on students affirm that when they complete a brief expressive writing assignment just before taking a test, it improves their exam scores.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you are appearing for the upcoming NEET 2022 or JEE MAIN 2022, where students often feel stressed due to exam pressure, try this quick trick and boost your grades.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.aakash.ac.in\/blog\/how-to-handle-stress-while-preparing-for-entrance-exams\/\"><span style=\"font-weight: 400;\">Click here to learn more about how to handle stress while preparing for entrance exams<\/span><\/a><span style=\"font-weight: 400;\"> such as NEET 2022, JEE MAIN 2022, and others.<\/span><\/p>\n<h4>8) Write down things that you are grateful about<\/h4>\n<p><span style=\"font-weight: 400;\">Brainstorm and write about things that you are thankful for in your life. Positive thinking is an immediate cure to exam stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone has dozens of things that they feel grateful for. It could be your loving family or a true friend, or maybe you are grateful that you successfully passed your previous exam.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Writing down all you are thankful for will improve your health and give you positive energy. Expressing gratitude lowers your high blood pressure due to exam stress and improves your immunity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you feel a sudden pressure, take a break from studying and write down three things you are most grateful about.\u00a0<\/span><\/p>\n<h4>9) Think of a happy memory<\/h4>\n<p><span style=\"font-weight: 400;\">Stress is a game of hormones running in your body. A positive hormone can take over the stress hormones and help develop a sense of well-being. They also allow your brain to function at peak capacity. Serotonin is one such hormone that promotes positivity. The key to stimulating the production of serotonin is to have positive thoughts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, students can think about some happy memories that bring a smile and stimulate positive hormones. This happy memory could be anything \u2014 your happy place, favourite sport, the times you won, your favourite childhood memory, some funny incident, and so on.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Board exam stress? <\/span><a href=\"https:\/\/www.aakash.ac.in\/blog\/board-exam-stress-here-are-10-ways-to-handle-it\/\"><span style=\"font-weight: 400;\">Here are ten ways to handle it<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4>10) Repeat positive affirmations<\/h4>\n<p><span style=\"font-weight: 400;\">Making positive affirmations is one of the most powerful, quick, and simplest ways to beat exam stress and calm yourself down. Research confirms that <\/span><span style=\"font-weight: 400;\">positive affirmations help reduce exam stress by lowering adrenaline levels<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Students can repeat the following positive affirmations whenever they feel exam stress hovering over their minds. If possible, repeat them out loud to yourself:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am focused.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am continuing to work hard.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am enjoying the challenge of taking an exam.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am enjoying the learning process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I love studying this topic.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am motivated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I will perform the best in the exam.\u00a0<\/span><\/li>\n<\/ul>\n<h2>FAQs about 10 activities to beat the exam stress<\/h2>\n\t\t<div class=\"wp-faq-schema-wrap\">\n\t\t\t\t\t\t<div class=\"wp-faq-schema-items\">\n\t\t\t\t\t\t\t\t\t<h3>What is exam stress?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>The feeling of tension and worry that arises from exam-taking situations is termed exam stress. Although it is normal to feel some stress about upcoming exams, tests, or presentations, things get alarming when the stress hinders your preparation and brings down productivity. While a small amount of stress stimulates you to work harder, high stress can lower your performance and keep you from giving your best.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>Does exam stress affect mental health?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>High amounts of exam stress in students is a serious issue as it affects their mental well-being. Exam stress can cause different mental illnesses, such as anxiety, depression, panic attacks, self-harming, low self-esteem, and suicidal thoughts. If a student has some pre-existing mental health condition, exam stress can worsen the case.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>What foods can reduce exam stress in students?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>The following foods can help students combat exam stress. Including them in the diet can boost mental performance:<\/p>\n<p>Pear is a rich source of essential minerals, especially vitamin C content that lowers exam stress.<br \/>\nCherries help manage and regulate your sleep-wake cycle.\u00a0<br \/>\nMilk is rich in vitamin B12, and it is good for the healthy functioning of the brain.\u00a0<br \/>\nBananas help the brain produce serotonin that stabilises your mood.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>How can I relax before an exam?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>The following habits will help you feel relaxed during exams:<\/p>\n<p>Have a thorough preparation of all the subjects as far in advance as possible.<br \/>\nGet a sound sleep ahead of time.<br \/>\nDevelop a habit of eating healthy food and incorporate food items that help combat stress hormones.\u00a0<br \/>\nDo not fret. Stop studying an hour before the exam and relax.\u00a0<br \/>\nImprove your self-talk and make positive affirmations<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>What are the best ways to handle stress in the long run?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Students can completely push aside stress from their lives with the following stress-reduction tips:<\/p>\n<p>Practise yoga for at least 20 minutes each day in the morning.\u00a0<br \/>\nAdopt guided meditation as it helps divert your attention from everyday stress.\u00a0<br \/>\nOpt for a healthy diet and maintain regular physical activity.\u00a0<br \/>\nLimit your screen time, and you will save yourself from stressing out.\u00a0<br \/>\nGet social and have healthy relations with others.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>How can I stay motivated during the exam preparation time?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Staying motivated while studying is the ultimate requirement to ensure good exam preparation. Students must keep the following points in mind to stay motivated:<\/p>\n<p>It is important to break the task down into small manageable chunks.\u00a0<br \/>\nStudents must keep their end goal in mind.\u00a0<br \/>\nDeveloping a routine is a must but stay wise and realistic while framing one.\u00a0<br \/>\nAdopt different study approaches to break the monotony.\u00a0<br \/>\nFollow your interests and do not let your studying take over your life.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3>What are the causes of exam stress?<\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Every individual has a different set of factors that cause exam stress. Here are some of the most common causes of exam stress that students often face:<\/p>\n<p>- Inadequate preparation or procrastinating preparation for the last minute.\u00a0<br \/>\n- High expectations of parents or oneself.\u00a0<br \/>\n- Pressure from family members or teachers.\u00a0<br \/>\n- A feeling of competition with others that isn\u2019t healthy\u00a0<br \/>\n- The fear of failing due to lack of preparation or feeling less prepared.<br \/>\n- Lack of confidence in one\u2019s own abilities.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>Does exam stress affect your grades? Exam seasons have always been nerve-racking. Every student faces some degree of exam stress that can cause anxiety and hinder preparation and revision. A calm and peaceful mind is a must for all students to maximise their productivity. Scientifically, physical activity has a proven record of combating stress. Several [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":161861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-171063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career-guidance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do these 10 activities to beat the exam stress in 10 minutes<\/title>\n<meta name=\"description\" content=\"Whether you are preparing for CBSE Class 10 Board Exams, Class 12 Board Exams, NEET 2022, or JEE MAIN 2022, these sure-shot activities will help you perform better\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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