Bengaluru: Once again, the exam season is upon us. Starting Thursday, with the ISC Psychology paper, almost two months of exams await students of classes 10 and 12 under various boards. As city schools prepared their students for the exams, most focused on helping them handle last-minute stress and anxiety.Schools developed various strategies to help kids sail through this time of year. For instance, Delhi Public School East introduced a structured mentor-teacher programme, with each mentor mapped to just two students. “The initiative focused on students struggling to cope with academic pressure, emotional fatigue, or disengagement as they prepared for the board exams,” said Manila Carvalho, principal, DPS East.
A key feature of the programme was its continuity during study holidays — a period when students typically do not come to school and are often left without regular academic or emotional support. Through scheduled check-in and one-on-one mentoring during this time, teachers tracked progress, addressed learning gaps, and provided reassurance when anxiety peaked.Meanwhile, New Baldwin International School, Mandur, offered sound healing therapy for students to calm down. “This is a technique where students lay down in a closed room and calming sounds were played for them. The students reported back to us that the technique was extremely effective in de-stressing them and helped them with concentration and memory retention,” said Farah Shereen, principal (ICSE).The school also has different techniques for its middle-school children when the annual exams come up. In Jan and Feb, the school offers various programmes such as friends’ day out (fun trips to amusement parks) and a bonfire on campus under the starry sky, to ease the pressure of the times.Govt High School, Ramagondanahalli, employed peer learning and ensured students had two physical education (PE) classes weekly. Students who were stressed were given one-on-one counselling by teachers, who broke down the problem areas and provided specific study strategies. Students were also given two breaks apart from lunch. There were weekly focused socio-emotional learning sessions, the school said.“The mantra is simple — stay confident with your own preparation for the exam and the work your teachers invested to get you there. Then, it’s about sleeping well (not burning the midnight oil to cram information), eating sensibly so the brain stays nourished and not temporarily satiated on junk food, and finally giving the brain and body leisure time regularly between revisions, by playing instruments, taking some dunks with the basketball and not using a gadget,” said Deens Academy principal Shanthi Menon.Aisha Zakki, principal, Ryan International Academy, Horamavu, said a structured, day-wise revision plan was carefully designed and shared with parents to ensure systematic preparation for the exams. Presidency School South director Bhuvaneswari J said that the counsellor’s contact number was shared with students to reach out for help at any point of time.DOCTOR’S TIPS FOR EXAM SEASONFor Students * Plan and revise strategically — Use this time for revision, not learning new topics* Give equal importance to all subjects — Don’t treat any subject as less or more important* Avoid last-minute cramming and nights out — Get at least 6-7 hours of sleep daily to stay alert and improve memory* Eat balanced, home-cooked food — Avoid outside, stored, or unhygienic food* Stay hydrated — Drink clean, safe water* Limit caffeine intake at night — Avoid coffee or caffeinated drinks at night that keep you from sleeping* Avoid comparing yourself with others — Focus on your own preparation instead of marks, ranks, or classmates’ scores* Don’t overthink results — Concentrate on preparation and performance, not outcomes* Use positive self-talk — Tell yourself: “I can do well. I am prepared.” * Share worries — Talk to parents or teachers if feeling anxious or stressed* Take short, healthy breaks — Go for a walk, cycle, or do light physical activity* Regulate gadget use — Reduce screen time and avoid wasting revision timeFor Parents * Be supportive and reassuring* Spend quality time with children during exams* If possible, one of the parents can take leave to be available during exam days* Ensure proper sleep, nutrition, and break time* Listen patiently to children’s concerns without dismissing them* Avoid planning travel or hosting guests during exams* Monitor and restrict excessive gadget useFor Teachers * Be available to clear doubts before and between exams* Share encouraging and positive messages* Motivate students to revise well and stay confident* If a child has intense anxiety, availability of counsellors at school is important* Use crisis helplines (Tele Manas: toll free number 14416 or 1800-89-14416)— Source: Dr John Vijay Sagar, professor & HOD, child and adolescent psychiatry, Nimhans…………….WATCH WHAT YOU EAT* Don’t stress-eat junk food. Junk food triggers highs and lows — high energy for a short time and then fatigue* Hydration is important for the brain to remain alert* Include seeds, nuts, and fibrous fruits in diet* Have probiotics such as curd, fermented food, and sprouts for good gut health* Do not overeat in one meal. Take small helpings* Omega 3s and protein content in food* No eating heavy meals late at night— Source: Anjana Nair, nutrition consultant, CEO, Well-A-Line Solutions …………….Exam scheduleISC: Feb 12 to April 6ICSE: Feb 17 to March 30SSLC: March 18 to April 2II PUC: Feb 28 to March 17CBSE, class 10: Feb 17 to March 11CBSE, class 12: Feb 17 to April 10
