Hear it from the experts!
By Jyoti Kathju – Educator, Former PGT English & History, Additional Examiner CBSE English Core, Faculty for Verbal Ability, Indian Culture & Communication (NIFT Jodhpur, Delhi, Kangra)

As the examination season approaches, classrooms begin to hum with a familiar energy. Pages turn faster, library chairs fill earlier, and even the ordinarily cheerful chatter among students becomes quieter. Whether you are a Class 10 or 12 student preparing for Board examinations, or a university learner gearing up for semester tests or competitive exams, this period often brings a rising tide of anxiety.

Having taught Classes 11 and 12 as a PGT English and History teacher, evaluated answer sheets as an Additional Examiner for CBSE English Core, coached hundreds of CAT aspirants in Verbal Ability, and taught Communication and Indian Culture to cosmopolitan students of NIFT across Jodhpur, Delhi and Kangra—one truth has always stood out to me:

Exams test not just what you know; they test how well you manage your mind.
The real battle is often inside the student, not on the question paper.

In today’s fast-paced academic environments, the conversation around student mental-health has become not just relevant, but essential. So, here is a comprehensive, compassionate and practical guide to help students prepare effectively while staying emotionally balanced.

1. Understand That Anxiety Is Normal — And Manageable

The first step is acknowledging that a certain amount of nervousness is natural. It is your mind’s way of signalling that something matters.

However, unmanaged anxiety can lead to:

• Difficulty concentrating
• Overthinking
• Sleep disturbances
• Irritability
• Avoidance or procrastination

Students often come to me saying, “Ma’am, I’ve studied, but I feel scared.”

And I always reply: Fear does not mean you are unprepared. It means you want to do well.
The goal is not to eliminate anxiety, but to prevent it from overwhelming you.

Try This:
Place your hand on your chest and take five slow breaths. Tell yourself:
“I am capable. I am learning. I am getting ready.”
This simple affirmation grounds you quickly.

2. Build a Realistic, Not Idealistic, Study Plan

Many students create unrealistic timetables—16 hours of study, no breaks, no fun, no flexibility.
This does more harm than good.

From years of marking CBSE Board papers, I can confidently say:
Consistency beats intensity.

A student who studies sincerely for 3–4 hours daily, with attention and understanding, performs better than the one who binge-studies for 10 hours under pressure.

A Realistic Study Plan Should Include:

• 45–50 minutes study + 10-minute break
• Mix of subjects (one tough, one easy)
• Weekly revision slots
• Daily practice of previous-year papers
• Time for meals, movement, and sleep
• Time to simply breathe

Remember, your brain is not a machine. It learns best in cycles.

3. Break Your Syllabus Into ‘Doable’ Chunks

Whether you’re preparing for CBSE Boards, college semester exams, or entrance tests like CAT or CUET, the mind can panic when it sees the entire syllabus as one mountain.

Instead, break it down into small hills.

Use the “Divide–Master–Revise” Method

1. Divide
Break the syllabus into weekly goals.

2. Master
Study one unit or concept deeply rather than skimming five.

3. Revise
Spend at least 20–25 minutes revisiting what you’ve learnt.

This method works brilliantly for Verbal Ability prep as well as for theory-heavy subjects like History or Sociology.

4. Practise Writing — It’s the Most Ignored Habit

As a CBSE Additional Examiner, I must emphasise this:

Students lose marks not because they don’t know the answers, but because they don’t express them well.

For Class 10 and 12 students especially, writing practice is non-negotiable.

What You Should Write:

• Two long answers daily
• One reading comprehension weekly
• One grammar exercise every alternate day
• One sample paper weekly (timed)

For higher-education students, especially in humanities or management, write:

• Short notes
• Concept summaries
• Past-year questions
• Essay-type answers

Handwriting speed, clarity, structuring of ideas, and sequencing of paragraphs—these determine how well your knowledge translates onto paper.

5. Prioritise Mental Well-Being — Not as a Luxury, But as a Strategy

Students often believe mental health is something to think about after exams.
But exam success is directly linked to mental clarity.

Here are scientifically backed practices I teach my own learners:

A. The 20–2–20 Rule

• Every 20 minutes, look away from your page/screen
• For 20 seconds
• At an object 20 feet away

This relaxes your eyes and reduces mental fatigue.

B. 2-Minute Journal

Write answers to:

• What did I learn today?
• What am I grateful for?
• What can I improve tomorrow?

C. 10-Minute Digital Sunset

Switch off devices 10 minutes before sleep.
This improves memory retention and sleep quality.

Mental well-being is not just emotional; it is cognitive fuel.

6. Use Proven Memory Techniques

As an educator who has taught both literature and culture, I’ve seen that students remember stories, examples, and images much better than plain text.

Try These:

• Mind Maps
  Draw branches for concepts.
• Flashcards
  Excellent for formulas, dates, definitions.
• Mnemonics
  Eg: For History timelines, create fun phrases.
• Teach Someone
  When you teach, you actually learn twice.

7. Avoid the Trap of Comparison

Many students compare:

• Notes
• Coaching
• Marks
• Mock test scores
• Speed of completion
• Even stress levels!

Comparison steals clarity.

I often tell my NIFT students:
“In a class of cosmopolitan learners, no two journeys look alike. Celebrate your uniqueness.”

CBSE students, university students, and competitive exam aspirants—all must remember:

Your competition is with your yesterday, not someone else’s today.

8. Eat Right, Sleep Right, Move Right

Your brain is an organ. It needs fuel.

Eat Right

Choose:

• Fruits
• Nuts
• Hydrating foods
• Protein-rich meals

Avoid heavy, oily foods before studying.
Your brain cannot function when your stomach is struggling.

Sleep Right

7–8 hours of sleep improves:

• Concentration
• Memory
• Decision-making
• Emotional balance
• Writing speed

Sleep deprivation reduces exam performance more than lack of revision.

Move Right

Walk for 10 minutes every 2 hours.
Stretch your spine.
Do 10 deep belly breaths.

A healthy body creates a healthy mind—and a healthy mind creates brilliant results.

9. Create a Supportive Environment at Home

Parents often unknowingly add stress:

“Are you done?”
“How much is left?”
“Your cousin has already revised twice.”
“This is your future.”
“Don’t waste a minute.”

Instead, what students need is reassurance:
“We believe in you.”
“Take a break.”
“Try again, I know you will get it.”

Students must also communicate honestly:

• What they are feeling
• What they need
• What overwhelms them
• What helps them calm down

Exam season becomes easier when the home becomes a haven.

10. Keep Social Media on a Tight Leash

Social media can be a friend or a thief.

During exam season:

• Limit scrolling
• Use airplane mode during study time
• Avoid comparison-based content
• Use apps like Forest, Pomodoro timers, or website blockers

Digital discipline builds mental discipline.

11. Prepare for the Exam, Not the Drama Around It

When I taught Verbal Ability to CAT aspirants, the biggest challenge was not comprehension—it was overthinking.

Similarly, for Boards or college exams:

• Ignore rumours about paper leaks
• Don’t get scared by toppers’ schedules
• Avoid last-minute peer pressure
• Don’t panic over syllabus sharing on WhatsApp groups

Study your plan.
Follow your pace.
Trust your preparation.

12. Exam Day Strategy: Calmness Is Power

Before entering the exam hall:

• Take five deep breaths
• Drink water
• Stop revising 10 minutes before
• Remind yourself you’ve prepared

During the exam:

• Read instructions carefully
• Solve easy questions first
• Keep an eye on the clock
• Leave no question blank
• Review your paper in the last five minutes

After the exam:

• Don’t discuss answers
• Don’t carry the stress forward
• Start fresh for the next paper

One paper does not define your life.

13. The Bigger Perspective: Exams Are Milestones, Not Destinations

Having taught thousands of students across schools, coaching institutes, and professional campuses, here is my heartfelt message:

Exams matter—but they are not everything.

A single score cannot measure:

• Your creativity
• Your resilience
• Your empathy
• Your leadership
• Your talent
• Your dreams

Marks are just numbers.
Your potential is infinite.

Success comes from:

• Consistency
• Curiosity
• Confidence
• A calm mind
• And a strong sense of self-worth

Final Message to Students

As exams approach, remember that you are more capable than you think and stronger than you realise.
Your teachers, parents, and mentors believe in you—and you must believe in yourself too.

Study with focus.
Rest with intention.
Prepare with clarity.
Perform with confidence.

But above all, protect your mental well-being.
A peaceful mind is your greatest tool in this journey.

You’ve got this.
And I’m cheering for you—today, tomorrow, and always.