Exam Stress in Students and Parents: Causes, Effects, and Coping Strategies

Be it board exams or some competitive exams like NET, JEE or NEET or maybe it’s those school exams or mid-terms! Feeling that pressure and worry when it’s time to take those tests? You’re not alone! Feeling a little stressed about those upcoming tests, exams, papers, or presentations? You're not alone! Sometimes a little stress is just what you need to push yourself and get things done! When exam stress starts to get in the way of your goals and performance, it can be a real challenge to the mental health of the students and at times the parents.  

What causes exam stress?

Exam anxiety is a real thing. Exams can be stressful on their own, but other things might cause you to feel worse. These might include:

• Feeling like you're not ready or prepared for exams, like leaving revision too late.

• Worrying about how you'll feel and perform during the exam, especially when you don't know what will be in it.

• Pressure from others, like parents, carers or teachers.

• Pressure from yourself to get certain grades.

• Comparing yourself to others, like believing you have to get the same results as your friends.

• Worrying about the future, like getting into university or getting a job.

• Coping with life changes, like moving from secondary school to college.

• Having difficulties at home or in your relationships with family, friends or partners.

• Having caring responsibilities for a family member or someone you live with.

When pre-exam stress is normal                                                             

• It’s short term (such as a few days or weeks around the exam, but subsides once exams are over)

• Students can still distract themselves by other things

• Students feel fatigued, but only until exams are over

• Students feel butterflies or shaky right before an exam

When it’s too much

• The shakiness and nervousness doesn’t go away

• Students are unable to study or sleep properly

• Students feel nauseous, depressed or constantly worried about not doing well or failing

• Students appear to be overwhelmed and panicked

Signs of excess stress

1.Release of various stress hormones in the body to combat situations of stress might lead to an edgy and nervous feeling.

2.Muscles become tense, breathing faster, mouth dry, while the heart pounds and sweating increases.

Early signs of excessive stress are:

3.Headache

4.loss or change in sleep pattern

5.loss of appetite and temper

6.tired and sick feeling

7.loss of concentration and

8.sense of restlessness.

Sometimes the unusually excessive stress may trigger panic attacks, depression, drug abuse, alcohol abuse, eating disorder or even self-harming behavior like suicide attempts.

What goes on inside us when we are stressed!!

Stress is the activation of our ‘flight-or-fight’ response—a natural part of our sympathetic nervous system designed to prepare us to deal with threat or danger.

If we suddenly feel unsafe or under attack, the flight-or-fight system increases our heart rate (which activates blood flow to our muscles to help us either run or fight), stimulates our sweat glands (to cool the body) and heightens our senses (to increase alertness).

At first it can be hard to see how this is relevant to exams. But when people think of exams as threatening (worrying they won’t do well) the flight-or-fight response is activated. Although it isn’t helpful to have a racing heart or to sweat in an exam situation, the increased mental alertness and motivation that stress brings may be helpful. When stress is too high or goes on for too long, the symptoms actually hinder performance.

Tips to manage stress - for parents 

• Be organised

A consistent routine at home can help everyone feel at ease when life gets stressful. Being organized yourself will help, but encourage your child to take control and organize their own things too — organizing 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.

• Recognize stress triggers

We all experience stress differently so the ability to recognize 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. 

Tips to manage stress – for students

Change negative thinking patterns

Some people see exams as a threat and thoughts about them are predominantly negative ones. These include thoughts like:

• "I don't understand this stuff."

• "I'm sure to fail this stupid exam."

• "What was I thinking when I took this course?"

  
  

These negative thoughts can lead to stress. Switching to a positive frame of mind can help to reduce stress. Pay close attention to your thoughts. When you hear yourself thinking negatively before or during an exam, stop and actively take a new perspective. A technique called cognitive restructuring can be helpful in changing ineffective thinking.

Exercise and Physical Activity

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

Good Sleep Habits 

Getting enough sleep is essential for reducing stress and improving academic performance. You should aim to get at least eight hours of sleep each night, and create a consistent sleep routine. Stimulants must be avoided before sleep. A good bath can relax you most of the time and give you a comfortable sleep. Medications for inducing sleep must be avoided. 

Healthy Eating Habits

Eating a healthy diet can help you feel more energized and focused, and reduce the impact of stress on your 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. 

Relaxation

Try to find a balance between rest and study hours. Rest and refreshment is also important. If you are unable to relax then applying relaxation techniques can be helpful. One technique is to slowly and deeply inhale through your nose for a count of four, hold the breath for a count of seven and then exhale slowly though pursed lips for a count of eight. Do this four times in a row. With each exhalation, imagine your worries leaving your body. Do this a couple of times while studying, as well as before and during your exam to release tension.

Other relaxation techniques include progressive muscle relaxation, meditation and yoga.

Support groups

Choose a fellow mate to create a study circle. This group will support you through discussion and even clarify doubts through mutual support. Maintaining clarity of thought long before the study process will help you not to panic before the exam.

If you are feeling overwhelmed, know that there is no shame and weakness in asking for help. Help is available. Seek professional help for effectively dealing with problems.