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.
SOME TIPS FOR STUDENTS TO DEAL WITH STRESS:
- 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 :
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| 5. | Must Dos for students: For improved concentration, motivation, work blocks |
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