There is no doubt that students’ lives are full of stress, anxiety, and depression due to lots of exams, practicals, project deadlines, competitions, family, relationships, etc. However, with a good routine and mindfulness practices, every student can navigate all these problems and start a new life with peace. Many students in our community are already using these techniques, and they have changed their lives and become successful people in their academic and personal lives. Now it’s your turn!

Let’s start your peaceful and mindful journey in academic and personal life.

Also Read: Gratitude and Journaling: Simple Practices for Stress Relief

Calm Exam Anxiety With These Techniques

Here, we discuss some of the most effective techniques for embracing a peaceful and happy life. Pick any technique to calm exam anxiety, apply it to your life, and witness the change.

1.  Deep Breathing Exercises

Deep breathing involves inhaling deeply through the nose, filling the lungs, briefly holding, and exhaling slowly. Practices like Anulom-Vilom, Kapalbhati, and Bhastrika effectively calm the mind, release tension, and improve focus. These exercises help mitigate random thoughts and lessen anxiety about potential outcomes, such as fear of failure or worry over exam results.

Here is the step-by-step flow of the Anulom-Vilom breathing practice.

• Sit comfortably with your spine straight.
• Hold your right hand up and curl your index and middle fingers toward your palm.
• Close your right nostril with your right thumb.
• Inhale for 4 seconds slowly through your left nostril.
• Close your left nostril with your ring finger and Hold your breath for 16 seconds.
• Exhale slowly for 8 seconds through your right nostril.
• Now repeat the same process through your right nostril.
• This completes one cycle. Repeat for 5-10 cycles.

Note: This is a 4:16:8 second breathing practice. But if you find it difficult to hold for 16 seconds first, then try this ratio(1:4:2 seconds)

2. Mindful Meditation

Mindful meditation encourages staying present and acknowledging thoughts without judgment. You can easily calm exam anxiety by practicing mindful meditation during those tough exam hours. Follow these simple steps: 

• Find a quiet place and sit comfortably. Don’t worry about the asanas. You can start by setting a timer for 5-10 minutes at the beginning.
• Gently close your eyes to minimize visual distractions.
• Pay attention to your natural breathing. Notice the sensation of air entering and leaving your nostrils. Aware of the voices that are coming from inside and outside.
• When thoughts arise, acknowledge them without judgment and gently return your focus to your breath.
• When your timer goes off, take a deep breath, slowly open your eyes, and take a moment to notice how you feel.

It is very helpful to practice this technique regularly, not just during exam periods. Start with short sessions and gradually increase the duration. Consistency is key – even 5 minutes daily can make a significant difference over time.

3.  Doing Yoga

Yoga is a holistic practice of managing anxiety, combining physical postures, breathing techniques, and meditation. Regular yoga practice can reduce stress hormone levels, improve focus and concentration, enhance sleep quality, and enhance mental and physical well-being.

• Start with simple poses and focus on your breathing and body awareness.
• Specific yoga poses that can be particularly helpful for exam anxiety include Child’s Pose (बालासन), Mountain Pose (ताडासन), Seated Forward Bend (पश्चिमोत्तानासन), Tree Pose (वृक्षासन), etc.
• For those interested, starting your yoga journey with Surya Namaskar, whether traditionally or in a modern approach, can be highly beneficial.

You May Also Like: The Importance of Taking Breaks And Relaxation Techniques

4. Morning Running and Mindful Walking

Running in the morning helps stimulate the body and mind, releasing endorphins that elevate mood and reduce stress levels throughout the day. Morning runs can improve sleep quality, increase focus, and boost self-confidence – all crucial for managing exam anxiety. Start your day with a 20-30-minute run or jog to boost energy, reduce stress, and enhance mental clarity, making it easier to concentrate during study sessions.

5. Progressive Muscle Relaxation (PMR)

PMR involves tensing and then relaxing different muscle groups in the body. This technique helps students become more aware of physical sensations and aids in releasing tension, promoting overall relaxation.

• Pay attention to the sensation of your feet touching the ground.
• Notice how your weight shifts with each step.
• Observe your surroundings. Notice the sights, sounds, and smells around you.
• If your mind starts to wander, gently bring your focus back to your walking and breathing.

For example: 

1. Feet: Curl your toes downward, then release. 
2. Arms: Bend your elbows and tense your biceps, then release. 
3. Face: Tighten your facial muscles by scrunching up your face (forehead, eyes, mouth), then release.

6. Positive Visualization

Spend a few minutes visualizing yourself successfully completing the exam. Imagine not only your success but also that of your classmates, avoiding a competitive mindset. Picture feeling calm, confident, and focused. Visualize yourself easily recalling information and writing clear, concise answers. This can help build confidence and reduce anxiety.

7. Gratitude Journaling

Writing about what you’re grateful for helps you focus on the positive aspects of your life. According to the law of attraction, what you think about, you attract, so stay positive even in hard times.

• Spend a few moments each day writing down 4-5 things you are grateful for.
• Reflect on why these things are meaningful to you.
• Remember to appreciate that you are alive in this moment and this is a great gift – realize it.

8. Be Creative

Engaging in a relaxing and creative activity can be very beneficial for students, especially during a stressful period. Creativity can help reduce stress, improve mood, and provide a healthy outlet for emotions.

Do the activity that you enjoy the most. You can dance, draw something, paint a picture, sing a song, or play a game. But please spend some time doing what you love. Never miss a chance to live your life whatever the situation is, just live the moment.

There are many more techniques, like believing in yourself, helping others, sharing kindness, establishing a good sleep routine, and mindful observation of your surroundings and your body. However, be aware of one thing: you must practice these techniques on a regular basis to calm exam anxiety because you cannot just follow the technique on your exam day and wish for it to work instantly.

Choose at least one or two techniques and start your journey towards a more peaceful life, even amidst stressful exam pressure. Remember, different techniques work for different people, so experiment to find what works best for you.

If you find this interesting and want to delve deeper into the practices to calm exam anxiety, then join the mindfulness session and stay tuned for future articles. You can share your thoughts, voice your concerns, and discuss your approach to dealing with stress – we’re here to listen. 

Happy Learning, Happy Sharing 😊