Exam stress? Best it with friends

Abhishek Mishra, 24, remembers gearing up for the civil services examination in 2015. This was his third attempt.

“I began to feel anxious and nervous as I prepared for the examination, and the stress started to affect my regular activities,” says Mishra, who now works as an engineer in Pune. He began to analyse the possible reasons for his stress,  and the main contributor turned out to be loneliness.

“I began interacting with friends and also others who were preparing for the exam. That undoubtedly made me feel better,” he says.

Exam stress, a common experience of many students, can have a significant effect on the body, activating the body’s stress response and releasing stress hormones cortisol and adrenaline.

Value of human interactions

“It triggers the release of neurotoxic substances, and oxidative stress causes neurodegeneration and affects cognitive growth,” says Dr K K Mishra, treasurer, Indian Psychiatric Society. And a simple and effective way to tackle it is to increase one’s social interaction.

Even if stress is a natural response to overwhelming situations, extreme stress can affect one’s performance in examinations. Understanding the reasons and finding ways to cope with the anxiety can be beneficial. Interacting with others is the most natural way to cope.

Socialising and personality

The pressure to outperform peers and completing the course is common among youth facing any exam. “Socialising with peers helps to create an empathetic environment where similar struggles are shared and reasonable solutions to common problems can be found,” says Dr Alok Tyagi, senior professor of psychiatry and superintendent, Psychiatric Centre, Jaipur.

“While competitive exams inculcate the need to be the best, social activities can build teamwork. Both are equally essential in the holistic development of the student’s personality,” adds Dr Tyagi.

There is abundant data to suggest that poor interpersonal skills and social isolation can significantly contribute to major psychiatric illnesses like depression, anxiety, addictions and sleep disturbances, he added.

For teenagers, a significant component of college life is their interactions with other youngsters like them. “In terms of their education, it aids them in understanding, practising and honing the ideas they pick up from their teachers. Additionally, it improves their networking abilities, their capacity to communicate well, and sometimes even their ability to listen to opposing viewpoints,” Dr Chhabra adds.

“Reduce exam stress and enhance cognitive capacities by getting enough sleep, eating a balanced diet that is not too heavy, and engaging in some mild exercise,” advises Dr Chhabra.

Interactions in post-COVID times

“`All work and no play makes Jack a dull boy.’ This old English saying is even more relevant than ever in the post-COVID environment, where kids have lost their social skills,” says Dr Vishal Chhabra, senior consultant at  Fortis Hospital, Delhi.

Benefits of group discussions

A study group will inspire one to think critically, hear new ideas and develop effective communication skills. Learning in a group will also help students to get along with one another, which will show them to be team players in a job environment.

“Humans are social animals who need a support network. It breaks the monotony of preparing for the exam. This aids the cognitive process and improves learning comprehension,” says Dr Vijay Pathak, psychiatrist at Dr Ram Manohar Lohia Hospital.

How can one escape sleepless nights before the exams? One way is to have group studies sometimes and review and discuss notes with friends. Another is by sharing study tasks, debating abstract ideas and testing each other.

However, it is important to have a clear plan and time limit to ensure that a group study session stays on track without digressions or distractions.

The part that parents play

A parent’s role is to be a support system and ensure that the student lives up to assignments. “Parents need to remember that while their children’s education and career are important, nothing can substitute the youngsters’  mental health,” says Dr Tyagi.

Parents need to engage their children constructively and motivate them to succeed – while also preparing them for any likely failure. The repercussions of poorly developed coping skills can be long-term and detrimental to the well-being of their children.

Gains of interactions before exams

• They improve understanding of concepts and study subjects
• Prevent procrastination
• Reduce anxiety before exam
• Enhance personal and professional skills
• Give a team experience
• Drive away loneliness
• Give motivation