By Nayaswami Nitai Deranja and Tyagi Shivendra

In India, the arrival of exam season often brings a palpable sense of tension that permeates households across the country. As millions of students prepare for competitive board examinations and entrance tests in 2026, the pressure to perform can become overwhelming. Yet battling exam stress is not merely a matter of working harder or having smarter study hacks. It requires a balanced, holistic approach – one that supports academic effort while also attending to students’ physical, mental, and emotional well-being.

To manage stress in the moment, students must first attend to their physiological needs. A common misconception is that sacrificing sleep or skipping meals to put in extra study hours results in better outcomes. Physical exercise, a balanced diet, and adequate rest form the foundation of sustained concentration and memory. Regular physical activity – even a brief daily walk – improves mood and sharpens focus. Nutritious food fuels the brain, while sufficient sleep allows information to consolidate into long-term memory. Alongside these habits, effective time management and concentration techniques are essential. Breaking large course materials into smaller, achievable goals and using structured methods, such as alternating focused study sessions with planned breaks (as in the Pomodoro method), can help prevent students from feeling overwhelmed.

India’s rich heritage offers ‘time-honoured’ solutions through yog. Simple breathing exercises, pranayam, can instantly lower cortisol levels during high-pressure moments. Learning to tense and relax muscles – a technique known as progressive muscle relaxation – helps release the physical manifestations of anxiety. Furthermore, meditating for even ten minutes a day fosters a sense of inner calm, allowing students to approach their tasks with a clear, steady mind rather than one clouded by panic.

Beyond individual practices, the academic environment itself plays a decisive role in shaping students’ experience of exam pressure. Schools and teachers influence whether examinations are approached with confidence or fear. Classrooms that allow room for mistakes and emphasise conceptual understanding over rote memorisation tend to reduce anxiety and encourage deeper learning. On the other hand, constant ranking and public comparisons can heighten stress, particularly for students who progress at different paces.

When educators communicate balance and perspective – affirming that exams are important but not all-defining – they help place academic effort within a healthier frame.

This broader support system can become even more effective when reinforced at home. Parental attitudes towards success and failure often have the strongest emotional impact on students. When parents shift the focus from marks alone to overall well-being, they create a sense of safety and resilience. Helping students see exam results in the wider context of life – acknowledging effort, growth, and character –can ease pressure and restore perspective. While examinations are significant milestones, they do not define a young person’s future or their inherent worth.

Ultimately, the battle against exam stress is won when students discover sources of self-worth beyond competition and marks on a sheet of paper. Creative expression, service, or physical activity reminds young people that they are multifaceted individuals. By treating examinations as tests of knowledge rather than measures of value, Indian students can navigate this demanding season with confidence, balance, and grace.

The writers are president, Education for Life International, and teacher, Ananda Delhi

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