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How to plan to attempt Examinations and Remove unnecessary examination phobias:

This discussion will help your child to attempt exams in a better way and get rid of unnecessary phobias.The process of attempting exams can be divided into three logical steps:
1. Evening before the exam
2. The exam day
3. After the exam is over
All these steps are discussed one by one

Tell your child not overload his brain just one day before the exam. (Note: The preparation for exams has to take place throughout the year and in structured manner). Encourage him to move out in fresh air and do some physical exercise eg . walking, running etc. Physical exercise and fresh air helps to rejuvenate the mind and enhances its working.
Your child should be aware of the examination hall and if possible should have visited it once before. This will remove the unnecessary tension from the child’s mind.

Things and steps to follow normally and especially if your child feels tensed up in the examination hall:
1.Tell him to do some deep breathing exercise in the morning in the fresh air and he may also do some physical exercise.
2.Tell him to check for necessary things- pens , pencils ,eraser ,sharpener ,scale, calculator, geometry box if required and may be hall ticket if required etc.
3.Tell him to boost up his morale by giving himself positive affirmations.
Affirmations can be of the form:
“Yes, I can do it today , I have put in lot of hard work”
“Yes, I will do it, it is my day today”
“I am well prepared for this moment, I have put in a lot of hard work , I will do it”
You can also boost up his confidence levels by giving him positive affirmations.
4.Encourage him to reach the examination hall before time, relax, familiarise with the surroundings and atmosphere and do some deep breathing exercise in order to relieve tension if any .
5.Tell him not to compare his preparation with that of others.
(a)Read the question paper carefully and thoroughly
(b)Note the timings, number of questions to be attempted, time allocation
(c)Plan how to answer the paper.

The important rule to follow while attempting the question paper is that first attempt those questions that the child knows well and is confident of. This helps to boost his morale and gives good impression to the examiner who is correcting his paper. First impression matters a lot.

1. Make a plan of how he is going to answer his question.
2.Be concise and precise.
3.Presentation of answer should be attractive.
4.As far as possible repetitions should be avoided while answering the questions.
5.Tell him to not to use of slangs and short forms.
6.Tell him not to unnecessarily try to exaggerate the same point – he needs to remember examiner is not going to weigh his answer sheet but he is going to mark it for correct and precise information.
7.After completion of the writing tell him to scan the question (check for spellings etc.)

Tell him not to discuss the paper with his friends after the exam especially if he has exams on the days to follow. This can dampen his morale if he has made some silly mistakes or not done well .This can create a ripple effect and affect his performance in the next exams also.



Revisiting helps:

[An effective memory enhancement technique]
If your child is not performing up to the mark a very effective technique is to revisit his day in the school/college as well as self study periods. Even if the child is performing well the technique of revisiting will help enhance his memory and help him maintain his performance.

Steps for guided revisiting: (Revisiting school /college hours)
Tell your child to
1. Close his eyes.
2. Take deep breadth 5 times.
3.Tell him to go to the time when he entered  the class in the morning .Tell him to feel  the entry of his  teacher. Tell him to quietly go through what she taught today (what ever he can remember).
4.Similarly go through each period till the last period and revisit each and every period .
5.Tell him to slowly open his eyes.
Make sure revisiting becomes a habit for your child and is inculcated as one of his daily routines. Tell him to do it everytime he comes back from school/college. It takes not more than 10 minutes of your child’s precious time. Believe me these 10 minutes can do miracles for him.

Precaution or point to remember: Revisiting helps if your child  has been attending the class with interest and concentration and has been  listening to what his  teachers have taught with concentration.
Encourage your child to be attentive in class and listen to the teacher with interest and concentration.

Revising self study hours:
While your child sits for self studying tell him to follow following steps:
1. Take deep breadth 10 times.
2. Close his eyes and remember whatever he had studied last time in the topic he is going to cover.
3. Slowly tell him to open his eyes.
4. Now he can start with his work.
5. At the end of the study session tell him to revisit his study session in the same way and summarise in his mind whatever he has studied.
Self study sessions should start and end with the revisiting exercise.
The whole exercise takes 5-10 minutes of your child’s precious time on either side (starting of the session and the end of the session.)



What kind of food should a child be eating ?


Eating healthy food is very important for children. They need the energy to concentrate throughout the day not only for the classes but also for the extracurricular activities taking place. Mostly children are given heavy, hard to digest food and when they go and sit in the class or sit for self study sessions their attention and retention capacity goes very low. Food given to children should be such that the children do not feel sleepy after having it. Before important activities that require a  lot of concentration and energy such as examinations, sports tournaments etc or during the self study periods the following categories of foods should be given to the children.


Why whole grains are important?

Whole grains are rich in fibre and vitamins. They release the energy very slowly and the child feels full for longer. The child does not feel sleepy immediately after eating them as these foods release energy very  slowly.


In this category choices can be whole wheat bread, whole wheat pasta, brown rice, broken wheat, oats, bran cereals.

2. Fruits and Vegetables

WHY fruits and vegetables

Fruits and vegetables contain vitamins, minerals and dietary fibre. They help the child to grow and develop and  increase his vitality.

Fresh fruits and vegetables can easily be included for snacks and meals

Use as many different coloured fruits and vegetables as possible. Fruits  and vegetables can be had as salads, whole fruit / vegetables, juices (fruits/vegetables juices –vegetable juices are always a better option as they contain  less of sugars). It is always  better to have whole fruits than juices as fruits have natural sugars and are more filling.

3.  Proteins rich foods :

     Why proteins are important?

Proteins help to build, maintain and replace the tissues of the body .Muscles, organs and immune system are  mostly  made  up of  proteins. Proteins are useful especially if there are increased energy requirements. 

Sources of proteins

Eggs , nuts, beans , sprouted lentils or pulses such as peas, chickpeas ,chicken etc.

4.  Low Fat dairy foods:

   Why low fat dairy foods are important?

Low fat dairy foods provide the child with calcium and Vitamin D .

  Sources for low fat dairy

Low fat cheese , Low fat yoghurt, skimmed milk, cow’s milk will also work

5.   Beverages:

Water is the best beverage for children to drink. Children should be encouraged to drink lots of water. They  should   cut down on soft drinks, caffeine products such as tea and coffee .They can take fruit/vegetable juices one or two  servings per day. Prefer freshly prepared juices as packaged juices contain more of additives and sugars. Vegetable juices are always  preferable over fruit juices due to low sugar content.


Ice-cream, Cakes , chocolates, biscuits, cream, sugary drinks(including packaged juices) as all these foods are loaded  with calories, fats and sugar.


1. Always choose foods that are rich in proteins –cheese, beans, sprouted lentils,  pulses , poultry, fish.

2. Don’t give  -burgers, cakes , pastries, burgers everyday .

3. Choose at least one starchy food-potato, bread, rice, banana

4. Eat a piece of fruit.

5. Eat at least one portion of raw vegetables- as a part of salad.