Exam stress refers to the anxiety and pressure that students experience during the period leading up to and during exams. It can be a difficult time to navigate in family life.
Rest assured, it is a common issue among students of all ages and can be caused by a variety of factors, such as a fear of failure, high expectations from parents or teachers, a lack of preparation, uncertainty about the future and/or a personal need/want to do well.
Exam stress can have negative effects on a student's mental and physical health as well as their academic performance.
Read more: Top tips on embracing a growth mindset for spring from NI counsellor
It is important for students to learn healthy coping mechanisms to manage their exam stress, and for parents and teachers to provide support and resources to help them through this challenging time.
Signs to look out for:
- Changes to sleep pattern
- Lack of interest in social interactions or low engagement
- Complaints of headaches or stomach aches, asking to stay home from school
- Changes in appetite, either loss of appetite or overeating
- Loss of concentration and trouble focusing
- Irritability and mood swings
- Procrastination and avoidance of studying
- Presenting overwhelm or anxiety
- Negative self-talk and self-doubt
- Changes in behaviour or communication style
How can we help?
Supporting your child or young adult through exam stresses can be particularly difficult. While we can’t take the stress, we must remember preparing for exams is an important aspect of child development.
Here are some tips to consider:
1. Create a calming environment
Children can be easily overwhelmed when preparing for exams. Creating a calming environment can help reduce their anxiety and stress levels. You can create a peaceful environment by playing soft music, lighting candles or diffusing essential oils. Create a safe relaxing space.
2. Encourage healthy habits
Encouraging your child to maintain a healthy lifestyle can help them cope with exam stress. Encourage them to eat healthy, get enough sleep, and exercise regularly. These habits can help them feel more energized, focused and relaxed during their exams. Nurture their needs.
3. Be a good listener
Children need someone to listen to them and support them during exam season. You can be that person by listening to their concerns, offering encouragement and providing emotional support. This can help them feel more confident and less anxious about their exams. Share your own experiences of exams.
4. Help with revision
You can offer your child practical support by helping them with their revision. You can help them create a study timetable, quiz them on their subjects or help them with their homework. This can help them feel more prepared and confident for their exams. Encourage hydration, breaks and healthy brain food.
5. Celebrate their efforts
Regardless of their exam results, it is important to celebrate your child's efforts. You can congratulate them on their hard work, acknowledge their achievements and remind them that their worth is not determined by exam results. This can help them feel valued and confident, regardless of their exam performance, therefore taking a little bit of the pressure off.
READ NEXT:
- NI counsellor's top tips on managing and reducing stress
- NI counsellor on how support your mental health this spring
- Tips on opening up on mental health and reducing the stigma
NI counsellor's tips to help maintain positive mental health
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