Exam Stress - How should parents and kids deal with it together ?

Exam stress - parental guide 

• Be organised

A consistent routine at home can help everyone feel at ease when life gets stressful. Being organised yourself will help, but encourage your child to take control and organise their own things too — organising their own time can help children feel more in control and more able to handle pressure. If they’re feeling pressure from the amount or revision or type of schoolwork they’ve been set, work together to make a plan to tackle it, remembering to set aside time to relax!

• Creating a neat and peaceful study environment 

If they leave their room messy, it's okay. Remember they are already under stress so, don't pressurize them for extra chores. That said though, a clean environment is conducive to study; so helps them organize the space. 

• Avoid comparisons

Every teen is different by nature, and so are their interests. Don't compare them with others. It might make them feel worse and will keep them demotivated. Rather appreciate their unique attributes and skills. 

• Take time to listen

Showing an interest in their revision or school work is important. As well as offering a place or time to talk things through. By listening to your child’s worries and respecting their feelings, they may feel relieved to have released some of their fears. Be positive with them (even if they’re not feeling that way), and let them know they can talk about it at any time.

• Recognise stress triggers

We all experience stress differently so the ability to recognise your own signs of stress is really important. It helps you anticipate problems, be more prepared and think of ways to help, even when those feelings can’t be avoided. Helping your child to understand this can help them cope with stressful situations. Try asking them to write down their triggers and reflect on things that may be contributing to stress.

• Remind them to rest 

It’s important for students to engage in activities that provide mental and physical rest and relaxation, like taking a bath or long shower, listening to music or a guided meditation, reading or watching a movie. Socialising is also a form of downtime. You could also plan some fun activities to enjoy as a family. 

• Healthy body = healthy mind

Provide health food options to help keep your child’s energy levels up. Encourage regular exercise like running, swimming or walking the dog, which uses up excess adrenaline and stress hormone (cortisol). 

• Remember the bigger picture 

It’s important to acknowledge that exam results matter, but they’re not the ‘be all and end all’. While it’s helpful for students to have academic goals to work towards, there are many pathways to post-school study options and careers.

• Find professional help

For some children, seeking professional guidance or assistance may be required. Along with the techniques they practice at home, understanding the underlying conditions and addressing irrational thoughts under a therapist can help them manage their stressors on a long-term basis. 

Further, therapy for the child will also benefit the parents in terms of gaining insight into the child’s concerns and how to approach the situation in a healthier manner. 

Exam stress - student guide 

Exercise and Physical Activity: 

Exercise is a great way to relieve stress and improve mental health. Regular exercise can help students feel more relaxed, boost their mood, and reduce anxiety. 

Good Sleep Habits: 

Getting enough sleep is essential for reducing stress and improving academic performance. Students should aim to get at least eight hours of sleep each night, and create a consistent sleep routine. 

Healthy Eating Habits:

Eating a healthy diet can help students feel more energized and focused, and reduce the impact of stress on their mental health. 

Time Management: 

Prioritize your time effectively and avoid procrastination. This can help you feel more in control of your workload and reduce stress. 

Mindfulness and Relaxation: 

Practicing mindfulness and relaxation techniques can help students manage stress and anxiety. This may include deep breathing exercises, meditation, or yoga.

Avoid Comparisons  

Do not compare your preparation with others, they might have different patterns to prepare than yours. 

Balance 

Try to find a balance between rest and study hours. Rest and refreshment is also important 

Rewards

Give yourself rewards for doing the desired task. Maybe half hour of TV or video game or whatever sounds nice . 

Seek Professional help