Breathwork & Positive Affirmation: Breakthrough for Performance Anxiety
By Ameesha MD Nathaniel
Dehradun, 14 Feb: As board examinations approach, students across the country face immense pressure, leading to nervousness and anxiety. This stress can hinder information retention and affect performance.
Aditi Arora, a psychotherapist she has graduated from the Sigmund Freud University, Vienna, emphasises mental wellbeing as a key to success. Arora has worked at the Military Hospital, Dehradun, and Rashtriya Indian Military College (RIMC), Dehradun. She has counselled countless children in varied reputed schools including Pathways World School, Gurgaon, Welham Boys’ School, Dehradun, and others. Possessing extensive experience, Aditi Arora, shares her insights and tips on managing exam stress for students as well as their primary care givers, including parents, teachers and other education professionals through techniques like breath-work and positive affirmations.
Encouraging Positive Self-Talk
“What kind of self-talk is your child engaging in?” Arora asks. The internal dialogue students maintain significantly impacts confidence and concentration. Encouraging positive affirmations like “I have a winner’s mindset”, “I have great memory”, and “I am calm and focused” can help students stay motivated and reduce stress.
Effective Breaks: Breath-work, Movement, and Nutrition
Breaks are essential, but their quality matters. Instead of scrolling social media, students should engage in deep breathing, light stretching, or listening to calming music. These activities help reset focus and energy levels. Consuming a healthy diet also aids cognitive function.
Educators’ Role: Awareness and Early Intervention
Arora emphasises the need for regular counselling for teachers to help them recognise symptoms of stress and anxiety in students. Educators should be trained to identify early signs and engage in compassionate conversations with students, fostering a safe and supportive environment.
Early preventive measures can significantly aid students in managing anxiety effectively.
Digital Awareness and promoting a Scientific Temperament among students
With increasing digitisation, students must learn to set boundaries with technology. Overuse of digital platforms reduces attention span, impacting focus and learning. Encouraging a scientific temperament—curiosity, critical thinking, and rationality—can help students navigate the digital world wisely while maintaining academic discipline.
Enhancing Sleep and Relaxation Techniques
Quality sleep is vital for concentration and memory retention. “Undisturbed sleep enhances a student’s ability to absorb and recall information,” Arora explains. Practicing guided meditation and deep breathing before bedtime can improve relaxation and overall well-being.
A Balanced Approach to Success
Arora stresses on the principle that success is not solely about academic rigour but about maintaining mental and emotional balance. “With the right strategies, students can approach exams with confidence, ensuring peak performance without compromising health and happiness.”
Her insights emphasise on a culture of open but mindful dialogue between students, teachers, and parents which can promote emotional well-being while preventing undue pressure hence promoting the need for a holistic approach to mental well-being and academic success.
