Helping Young People Manage Exam Stress
Our senior students know that exams are coming, and already their chatter is filled with comments of stress and worry.
Stress is an unavoidable, useful part of everyone’s life. We shouldn’t see stress as something to fear, or to be avoided. The stresses in our lives push us to step up to meet challenges; to adapt; to change what we are doing for the better.
As adults, our role is to guide and support our young people, both directly and in subtle ways. Even teenagers who seem to want to show how independent they are, take their cues from the adults in their lives. If we are realistic, positive, hopeful and manage our own stress in healthy ways, they are likely to do the same. If we are anxious, fearful, disorganised, guess what?
You may have realised already that teenagers don’t always respond best to being told what to do, so try this approach instead. Consider that they are the experts in their world. Trust they already know a lot about what is right and wrong. Ask them what they are doing to prepare for their exams, and to manage the pressure they know is building. Here are a few key areas to build into your supportive conversation.
Check the basics are not being ignored. All human brains perform best when given adequate sleep, they stay hydrated, have the right nutrition, regular exercise, relaxation, and maintain healthy social connections. Just because there are hours of study to get through, doesn’t mean these essentials should be dropped. Parents can help by keeping up the supply of healthy food and drinks and encouraging their sons and daughters to make time for relaxation and exercise. Moving their bodies and calming their minds will help them get enough of the proper sleep that their brains need to embed all the learning they are doing.
Study smarter. Ask your sons and daughters how they are studying. Study habits might be different for different subjects, and teachers will be advising students how best to prepare for their subject. If students are not sure, encourage them to check in with their teacher on how to best spend their time revising and practicing for exams. A few tips may include planning what you will study in each time period; have regular breaks from study, where you move your body, get a drink, change your mental state so that your brain is refreshed to dive back in; make a list of any topics or issues that you are unsure of, and ask for help at school. Remind your teenager that teachers want them to do well and will always offer advice to improve their study habits.
Schedule in time for relaxing. Our brains learn and perform better when they are not running at 110% all the time. We all have something that we find calming. It may be playing with pets or siblings; kicking the footy; going for a walk while listening to a favourite playlist or chatting to a friend; mindfulness or meditation – there are plenty of apps such as Smiling Minds to guide us; dancing; drawing; cooking; cleaning up your room! Ask your teenager what works for them, and encourage them to do it, often…
Stay social. Yes, they are busy studying, but staying connected to friends and family is still important. They just need to keep a sensible balance with how much time is spent spend on each part of their busy weeks. Keep eating dinner at the same table or having Sunday lunch with extended family. They should use study breaks to have a chat with a bestie or play online games with their crew.
On the day of the exam. Parents can help be organised by having things ready and laid out, so the morning of the exam starts smoothly. Stay calm. Remind them they know what to do so their mind is calm and ready to perform – it may be breathing, stretching, relaxing, mindfulness or focussing techniques. Watch out for stressed friends who might hijack their calm as they line up to enter the exam room!
Many of our students already know and practice these approaches, so talk to them to remind them of what they are doing well. If your son or daughter incorporates a few of these approaches, they will do well, in the coming exams, and beyond. Remember, we are not defined by our ATAR score. There are many measures of a successful life.
Further information can be found on the SchoolTV section of our website.
Help kids cope with exam pressure
Help your child cope with exam stress