How to Overcome Exam Anxiety: Mental Health Tips for Class 10 CBSE Students

Let's talk about something that doesn't get discussed enough in the race toward Class 10 board exams: the knot in your stomach that tightens as the exam date approaches, the panic that sets in at 2 AM when you can't sleep because formulas are spinning in your head, and the crushing fear that maybe, just maybe, you're not good enough. If you've felt any of these emotions, take a deep breath. You're not alone, you're not weak, and you're definitely not broken. You're experiencing exam anxiety, and it affects nearly 60% of students in some form.

First, understand what's happening in your brain. When you perceive the board exams as a threat, your body activates its ancient fight or flight response. Your heart races, your breathing quickens, stress hormones flood your system, and your brain shifts into survival mode rather than thinking mode. This response helped our ancestors escape predators, but it's less helpful when you're trying to remember the Pythagorean theorem. The key isn't to eliminate anxiety completely; some nervousness actually sharpens your focus. The goal is to prevent anxiety from spiraling into panic that paralyzes your performance.

Start with the foundation: your daily routine. Anxiety thrives in chaos but shrinks in structure. Create a realistic study schedule that includes regular breaks, proper meals, and most importantly, non-negotiable sleep time. Aim for seven to eight hours of sleep every night, not as a luxury but as a necessity. Sleep deprivation doesn't just make you tired; it significantly impairs memory consolidation, meaning all that studying becomes far less effective. When you're tempted to pull an all-nighter, remember that one good night's sleep does more for your exam performance than those extra hours of bleary-eyed cramming.

Physical activity is your secret weapon against anxiety. You don't need to become an athlete, but 20 to 30 minutes of daily movement works wonders. Go for a morning walk, dance to your favorite songs, do some yoga stretches, or play a quick outdoor game. Exercise releases endorphins, your brain's natural mood elevators, and provides a healthy outlet for the nervous energy that would otherwise manifest as anxiety. Many students report that their best study sessions happen after physical activity because their minds feel clearer and more focused.

Master the art of breathing. It sounds too simple to be effective, but controlled breathing is one of the fastest ways to calm your nervous system. Try the 4-7-8 technique: breathe in through your nose for four counts, hold for seven counts, and exhale slowly through your mouth for eight counts. Repeat this four times whenever you feel panic rising. This works because deep breathing activates your parasympathetic nervous system, essentially telling your body "we're safe now, you can relax." Practice this technique during study sessions so it becomes automatic during exams.

Challenge your catastrophic thinking. Anxiety loves to whisper worst case scenarios: "You'll fail everything," "Your life will be ruined," "Everyone will be disappointed." When these thoughts arise, question them logically. Is this thought based on facts or fear? What's the actual evidence? What would you tell a friend having this thought? Writing down anxious thoughts and then writing rational responses helps you see how unrealistic many fears actually are. Remember, Class 10 is important, but it's one milestone in a long journey, not your entire destination.

Create a worry window. Instead of trying to suppress anxious thoughts throughout the day, which often makes them stronger, designate a specific 15-minute period as your "worry time." When anxious thoughts pop up during study hours, acknowledge them and tell yourself "I'll think about this during my worry window." This technique helps prevent anxiety from hijacking your entire day while still giving those feelings space to be processed.

Connect with others, but choose wisely. Talk to friends who understand your stress, but avoid those who amplify anxiety with constant comparisons about who studied more chapters or who's scoring higher in mock tests. Share your feelings with parents or a trusted teacher; often, just verbalizing your fears makes them less overwhelming. If anxiety becomes severe, affecting your sleep, appetite, or ability to function, don't hesitate to speak with a school counselor or mental health professional. Seeking help isn't weakness; it's wisdom.

Practice visualization and positive self-talk. Spend five minutes daily visualizing yourself in the exam hall, feeling calm and confident, reading questions you know how to answer, and writing smoothly. Combine this with affirmations that resonate with you: "I am prepared," "I can handle this," "I trust my preparation." Your brain doesn't distinguish much between vividly imagined experiences and real ones, so these mental rehearsals actually reduce anxiety when you face the actual situation.

Limit information overload. Stop comparing your preparation with others. Avoid those WhatsApp groups where students constantly share how much they've studied or spread rumors about exam difficulty. Reduce social media scrolling, especially before bedtime, as it disrupts sleep and often increases comparison anxiety. Create a bubble of calm around your preparation by controlling what information enters your mental space.

On exam day, arrive early but not too early. Getting to the exam center 15 to 20 minutes before is ideal; arriving too early means more time for anxiety to build. Carry a water bottle and a small snack. Do a quick breathing exercise before entering the hall. Once you receive your question paper, take 30 seconds to breathe deeply before you even read the questions. Scan the entire paper, start with questions you're confident about, and remember that everyone feels nervous; you're not the only one.

Here's the ultimate truth that might feel hard to accept right now: your worth as a person is not determined by your Class 10 marks. These exams measure your academic performance in specific subjects at a specific point in time. They don't measure your creativity, kindness, resilience, or the countless other qualities that make you valuable. Do your best, prepare thoroughly, but also extend yourself the same compassion you'd offer a friend. You are so much more than your exam results, and your future holds possibilities far beyond what any single set of marks can define.