Understanding Stress: Common reactions

Common Physical reactions:

v Muscle tension

v Indigestion

v Sleep difficulties

v Rapid uneven or pounding heartbeat

v Frequent urge to pass urine

v Fast, shallow breathing

v Chest discomfort

v Change in appetite, constipation or diarrhea

v Change in appetite, constipation or diarrhea

v Backache/headache

v Cramps

Common Psychological reactions:

v Feeling under pressure, frustration and aggression

v Feeling tense and unable to relax

v Feeling mentally drained out

v Fussy, gloomy or suspicious, being constantly frightened or irritable

v Inability to concentrate or complete the task.

Stress Management: The Physical approach:

(A) Eating healthy:

v Balancing food choices over time is what counts.

v Breakfast provides the energy needed through an active morning.

v Children who skip breakfast may have trouble concentrating.

v Fast foods supply more fat, salt & calories than good nutrition.

v Fast foods in moderation won’t ruin a healthful diet, especially when consumed with green salads.

v Replace finger chips with an apple.

v Add roughage to your diet – Dalia, Corn etc. will help prevent stomach discomfort and you will feel lighter.

v The golden rule for food safety is to keep hot foods hot & cold foods cold.

v Parents should teach good habits by example.

(B) Good Sleep

v Insomnia (the inability to fall or stay asleep) can be caused by stress & anxiety of Exam.

v Disturbances of sleep wake cycle during exams.

v If sleep struggles continue, talk them over with your doctor.

(C) Physical activity and Yoga

v Exercise: planned & structured subset of leisure time physical activity undertaken for improving or maintaining physical fitness.

v Physical fitness: includes cardio-respiratory fitness, muscle strength, body composition and flexibility.

v Sport: any choice of outdoor game for a brief period. For example badminton, squash, tennis, etc.

The Psychological approach:

Stress can lead to both anxiety & depression. However, some amount of anxiety is imperative for good performance.

  • Increased disinterest in studies.
  • Seeing more TV, sleeping more
  • Irritable/ crying / cranky
  • Nervous and irritable
  • Feelings of frustration and aggression
  • Preoccupied, absent minded
  • Symptoms like headaches, fainting spells, vomiting
  • Wanting to be alone
  • Major changes in eating or sleeping habits
  • Lack of attention and concentration
  • Forgetfulness
  • Inability to complete tasks or make study plans
  • Staying out longer, stop communicating with their parents and have health problems.


  • Make realistic study plans
  • Assess priorities, assets and difficulties
  • Follow a normalized routine atmosphere at home should be recommended.
  • To take frequent breaks.
  • Not to strip off TV or entertainment and outings.
  • Feel comfortable about oneself.
  • That imagining extreme consequences and worst situations is of no use and needs to be discouraged.
  • It is helpful to make the student see what he can accomplish in the remaining time is not negligible.
  • Constant encouragement and reassurance is essential from all significant members in the school and family.
  • It is important that the student is clear about how to take the examination, how to tackle questions and how to manage time.
  • Students tend to magnify failures and try to talk to them out of it. They should not demean themselves, manage time.
  • Advise them to contact the teachers or counselors if they feel low or anxious or disinterested in studies.

Realated Topics :


Understanding Stress: Common reactions


Psychosomatic Symptoms


High risk Behavior: Drug abuse, self harm, aggression


Handling Suicide


Must Dos for students: For improved concentration, motivation, work blocks


Must Dos for parents




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