How to Help Your Child Manage Exam Stress

 

The revision period can be a stressful time. With a higher concentration of hours spent studying, big expectations placed on exam results and constant opportunities to compare yourself to others, it’s very natural for your child to be feeling stressed.

A little bit of ‘pressure’ can sometimes be positive, with the sense of urgency it provides, giving them some motivation and helping them work with efficiency. But feeling overwhelmed, burned out and panicky, definitely isn’t healthy. It will even shut down productivity as the brain focuses on fear, so you should be taking proactive steps to help your child with their exam stress management so that they can protect their health (and yours) as well as increase exam success.

Stress isn’t all in the mind: it has a physical impact too. It disrupts sleep patterns, making you tired and affecting your ability to concentrate, can mess with digestion, exacerbate skin conditions and cause headaches, chest pains and even panic attacks. Stress also has an impact on the emotional side of things, making you more irritable and upset and affecting relationships.

Here are a few stress-busting tips you should try and encourage your child to practise that will help carry them through to the end of exams!

Tips For Reducing Exam Stress

 

1. Calm breathing

Deep breathing techniques genuinely help if you’re starting to feel panicky but they are also good to do in general. Breathe in through your nose, counting to five, and then out of your mouth for five, letting your breath flow deeply into your lungs and down into your belly. If they do this for a couple of minutes, they should instantly feel calmer. 

 

2. Make a move

Physical movement is great for helping your body release some of the tension it’s storing and clear your mind. Encouraging them to get away from their desk, even if it’s just for a short walk, can help give clarity, focus and a fresh perspective. Nudging them to make sport and exercise an important part of their revision timetable is also good as this produces endorphins - the chemicals in your brain whose job is to boost your mood!

 

3. Make a plan

A key way to tackle stress is to make a plan of what can be done to reduce that stress. When you just think about all you have to do, it’s easy to get overwhelmed. Encouraging them to write down the specific actions they can take to find solutions to their stress (and then doing them) will show that these tasks are way more manageable than they seem.

Planning also means organising special treats, both after exams and during the revision period! Having something to look forward to really helps with motivation and reminding them that exams, though important, aren’t the be-all and end-all.

 

4. Provide support

As parents, we likely will notice when our children are experiencing detrimental stress. Make sure to check in with your children and ask if there is anything you can do to help ease their stress. Encourage them to talk about their concerns, and reassure them that you are there to support them. 

 

5. Be kind 

A lot of stress stems from the expectations and pressures placed on oneself. It’s great to have goals and aspirations but if you’re always worrying about not meeting them, or constantly comparing yourself to others, then that’s negative. Try to avoid accentuating this and encourage your child to focus on realistic personal goals and reassure them that doing their very best is what matters. It is important for them to accept that they can’t necessarily control everything and that there are some things they won’t be able to change - but that’s ok.  

Although we all experience periods of stress, be aware that our children's mental and emotional states might indicate something more. High-pressure situations can highlight or exacerbate serious mental health conditions such as anxiety and depression. If you feel there’s a bigger underlying problem, it’s important to encourage them to see a medical professional who will be able to help.