Practical advice for students and parents in Punjab
“Padh taan reha haan, par yaad nahi rehnda.”I am studying, but I cannot remember anything.
“Je number ghatt aa gaye?”What if my marks are low? Perhaps the books are open, but you keep reading the same page. Perhaps your child is spending hours at the study table and still saying, “Nothing is getting done.”
Between school, tuition and revision, the worry about marks can begin to take up more space than the preparation itself.
Whether you are preparing for PSEB or CBSE exams in Punjab, a school test or a college paper, you can ask for support when things feel difficult.
Exam stress is the pressure and worry surrounding exams. A realistic study plan, enough rest and someone to talk to can help. When the worry starts affecting everyday life, it needs attention.
How do I reduce exam tension?
Start with one question: “What is worrying me most today?”
Your answer might be an unfinished chapter, a difficult subject or the fear of disappointing your family. Each needs a different kind of help.
Try turning the worry into a specific task:
“Maths is not happening.” Choose one question you cannot solve and ask your teacher to explain where you are getting stuck.
“There is too much left.” List the pending topics and ask for help deciding what to study first.
“Everyone else has finished.” Return to your own list. What is the next useful thing you can complete?
Why can’t I concentrate even when I sit down to study?
Sometimes your eyes are on the book while your thoughts are on the result.
You may be worrying about admissions, a parent’s reaction or how much your friends have revised. Stress can make it harder to concentrate and recall information.
Give yourself a small, clear task: “I will revise this topic and answer three questions.” Keep unrelated notifications aside while you work.
If a doubt is stopping you, write it down. “I do not understand this step” gives your teacher something specific to help with.
Concentration problems can have several causes. If they continue outside exam time or significantly affect your studies, discuss them with a healthcare professional.
Why does my mind go blank during the paper?
Feeling anxious can make it harder to bring an answer to mind, even when you have prepared. That moment does not prove that you have forgotten everything.
If it happens:
Pause briefly instead of rushing.
Rest your feet on the floor and take a few slow, comfortable breaths.
Read the instructions and question again.
If the paper allows it, begin with a question you feel more confident answering.
Tell the invigilator if you feel unwell or need help.
Before exam day, practising suitable papers under timed conditions can help you become familiar with the experience. Ask your teacher which papers match your board and syllabus.
What should I do if I cannot sleep before an exam?
It can be difficult to settle when your mind keeps returning to unfinished chapters.
Decide when to close your books and leave some quiet time before bed. Once you are winding down, avoid reopening the class group for another list of “important questions.”
Most teenagers need 8 to 10 hours of sleep each night. Staying awake all night can leave you struggling with concentration the next day.
Get your admit card, stationery and other permitted items ready earlier in the evening. Knowing the practical things are sorted gives you fewer tasks to think about at bedtime.
If sleep difficulties keep happening or leave you struggling during the day, speak to a trusted adult and seek medical advice.
How do I handle the fear of disappointing my parents?
You may know your parents want the best for you and still feel frightened about their reaction to your marks.
Try explaining what is happening:
“I also want to do well. But I am worrying so much about the result that I am finding it difficult to study. Can we work out what will help?”
If speaking feels uncomfortable, write it down or ask a trusted teacher or family member to help you begin the conversation.
For parents, a useful response could be:
“We want to understand what is difficult for you. Tell us where you need help. Whatever the result, we will discuss the next step together.”
How can parents help a child with exam stress?
Start by listening before offering advice.
Instead of asking only how many hours your child has studied, ask what they understood, where they got stuck and what they need.
When your child says… | You could respond… |
“I cannot finish everything.” | “Let us look at what is pending and decide what comes first.” |
“Everyone is ahead of me.” | “Show me which part you need help with.” |
“What if my marks are low?” | “You can talk to us about that fear. We will work through the options together.” |
“The paper went badly.” | “Would you like to talk now, or have some time first?” |
Help with practical things too: a quieter place to study, fewer interruptions or a conversation with the teacher.
Avoid comparisons with siblings, cousins or classmates. Make it clear that your child can tell you about a difficult day without immediately having to defend their effort.
My child is not eating or sleeping properly. Is it just exam stress?
Stress can come with appetite changes, disturbed sleep, irritability, headaches or stomach discomfort. But these symptoms can have other causes.
Ask what has changed and how long it has been happening. Avoid assuming, “Papers di tension hai, theek ho jaana,” without understanding the situation.
If symptoms persist, are severe or your child seems physically unwell, seek medical advice. Poor food or fluid intake also deserves attention.
How do I stop worrying after a bad paper?
Give yourself time to settle before starting the next subject.
If comparing answers or checking the class WhatsApp group makes you more upset, step away. Eat, rest and then choose one task for the next paper.
For parents, “What will help you prepare for tomorrow?” can be a more useful opening than going through every mistake.
If results are disappointing, speak with the school about the options available. Avoid making decisions in the middle of an argument.
When is it important to book an appointment with Dr Devinder?
Consider seeking professional help when worry is persistent, severe or disrupting sleep, eating, studying or family life. You do not have to wait until exams finish.
Contacting Dr Devinder’s clinic about an appointment gives you a way to discuss these concerns and ask what support is appropriate. Share the student’s age and the main difficulties when booking so the clinic can confirm suitability.
An assessment can help clarify whether the difficulties appear linked to exam pressure or need further investigation. It also creates an opportunity to discuss a plan suited to the individual.
You can explain the problem in everyday language:
“I prepare, but I become too nervous to focus during the paper.”
“My child keeps losing sleep over marks.”
“Every conversation about studies turns into an argument.”
“The exams have finished, but the worry has not.”
When meeting Dr Devinder, mention when the difficulties began, how they affect daily life and what you have already tried. Ask what the next steps should be and whether follow-up is needed.
Parents can also ask how to support their child at home. An appointment is a chance to understand the concern properly rather than keep guessing about what will help.
If exam-related worry is affecting you or your child, contact Dr Devinder’s clinic to ask about a suitable consultation.
What if a student needs urgent help?
If a student talks about self-harm or suicide, take it seriously. Stay with them and seek urgent professional help. If there is immediate danger, go to the nearest emergency department rather than waiting for a routine appointment.
For mental health support in India, Tele-MANAS is available on 14416, 24 hours a day.
A student should be able to come home and say, “The paper was difficult,” without being afraid to continue the conversation.
This blog article provides general information and does not replace an individual medical assessment.
