New Delhi: As the CBSE board exams 2026 kick off today on 17 February, thousands of Class 10 and 12 students across India are feeling the heat. The pressure
to perform, endless revisions, and family expectations can turn pre-exam days into a whirlwind of anxiety, leaving many sleepless and overwhelmed. But here’s the good news: managing stress before exams is not just possible—it’s essential for sharp focus and top scores. Imagine walking into that exam hall calm, collected, and ready to conquer. This blog dives into proven ways to balance stress, tailored for CBSE warriors right in the thick of it.
You’ve got this far; now it’s about staying steady amid the storm. With exams underway, quick, actionable steps can recharge your mind without derailing your prep. Think simple tweaks like breathing right or smart breaks that fit your study grind. Ready to turn nerves into power? Let’s explore tips that make a real difference.
Expert tips to balance stress during board exams
These 10 practical tips to reduce exam stress before CBSE board exams draw from clinical insights shared by psychologists like Dr Shreya Gupta, RSS-affiliated counselling expert, focusing on evidence-based regulation of dysfunctional anxiety.
1. Spot dysfunctional stress early
Moderate anxiety sharpens focus, but when it spirals into “marks = identity” thoughts, causing panic, sleep loss, or stomach pain, label it: “This is anxiety, not failure.” This affects labelling activates your thinking brain, taming amygdala overdrive for CBSE prep clarity.
2. Regulate with 4-4-4 breathing
Inhale through the nose for 4 counts, hold 4, exhale mouth for 4-6—repeat 3-5 times to slow stress response instantly. Clinical psychologists recommend this before CBSE papers to restore calm, reduce physical symptoms like a pounding heart, and regain cognitive access.
3. Name it to tame it technique
When catastrophic fears hit during revisions, silently say: “Anxiety speaking, not truth.” This psychologist-backed labelling shifts from overwhelm to control, preventing zoning out or blank mind in CBSE exams and building pressure resilience.
4. Ground via senses in panic
Press feet to the floor, feel desk texture, read instructions slowly—this pulls focus to the present, halting fear loops. Experts note it counters exam hall freeze, helping CBSE students access knowledge when anxiety peaks.
5. Keep a success journal
Track completed topics, overcome challenges, not comparisons—review to affirm progress. Psychologists say this boosts self-efficacy, counters doubt in board exam stress, and reinforces capability without peer pressure traps.
6. Light review the night before
Skip cramming; scan summaries, prep bag/clothes to cut morning chaos. Dr Gupta advises familiar food, hydration, 5-min grounding—signalling “safe” to the brain for better CBSE recall, not frantic overload.
7. Progressive muscle relaxation
Tense-release muscles head-to-toe for 10 mins daily—eases tension, improves focus. Mindfulness studies show it cuts test anxiety significantly, ideal for CBSE students battling physical symptoms amid syllabus grind.
8. Start with the easiest question
In the exam, momentum from quick wins restores brain access—”first answer unlocked everything,” say recovered students. Psychologists endorse this to break paralysis, turning anxiety interference into performance flow.
9. Normalise anxiety with support
Tell self/parents: “Stress makes sense; focus on effort.” Avoid outcome pressure; stable home routines aid regulation. Clinical advice: emotional availability without interrogation helps CBSE teens regulate under board pressure.
10. Build a CBT mindset shift
View exams as one step, not worth-defining—journal fears, challenge with evidence. Evidence-based therapy techniques like this reduce persistent exam disorders, fostering confidence for sustained CBSE success beyond scores.
Stress management before CBSE board exams empowers you to shine—implement these psychologist insights today for calmer tomorrows and scores you’re proud of. Stay regulated, perform strongly!
