The end of a term can be stressful for students with exams and assessments due. Whether you are in your final year of high school or not, students can feel a lot of pressure to achieve. It’s important for parents and teenagers alike to remain calm and keep things in perspective during this busy period. Parents and carers play a vital role in caring for your child’s general wellbeing, and it is your support that will help them cope with the varied personal, learning and social experiences associated with school. Here are some tips and advice for helping students through this stressful time.
Be prepared.
Speak with teachers or encourage your child to, so they can clarify anything they are confused or unsure about. Find a quiet, comfortable place to study where there won’t be distractions. Ensure the study environment is uncluttered to optimise the ability to focus and concentrate. Develop a study plan that breaks up the workload into manageable steps. A study schedule should include regular short breaks, meals, exercise and leisure time. Consider which subjects they may need to spend a little more time on.
Get enough sleep.
While it can be tempting to stay up all night and cram in as much information as possible before an exam or make sure the assignment is perfect, it is important for teenagers to sleep for approximately eight hours. A good sleep will help their mind and body recover from the experiences of the day and boost their memory. For a more optimal sleep, allow at least half an hour to wind down after study, using the computer or watching TV before going to bed.
Eat regular, healthy meals.
The brain needs energy to function at its best, and better fuel means better study. Regular healthy meals will keep blood sugar and energy levels stable. Food that is energy dense and low in nutrients such as high fat, high sugar snacks, will only work to slow their bodies down. Eating well will also make you feel better overall.
Get physical.
I truly believe that exercise can positively impact the way we learn and retain information. Taking time out to exercise is important and will improve the effectiveness of their study and reduce stress. Even just a brisk walk around the block will be beneficial. Exercise releases endorphins (which improve mood), lowers the stress hormones in the body, and can improve energy levels, and concentration. Staying active will also help you get a better night’s sleep.
Make time for work, rest and play.
It’s important that your child takes regular breaks from study to relax and enjoy themselves. Doing something fun will help to relieve stress, but the mental break can also help improve attention and concentration. At the same time, try to encourage your child to limit the amount of time they spend on social media and gaming. It can be hard to study when surrounded by distractions that can lead to procrastination.
There will be stress (but don’t get stressed about it)
A bit of stress and anxiety is unavoidable. The key is to help your child learn how to manage stress and not let it overwhelm them. You can also help them challenge any negative thoughts that may enter their mind, by reminding them regularly that one exam won’t dictate the rest of their life.
Make sure they include some relaxation time in their study schedule. This may be listening to music, doing yoga, mindfulness, or deep breathing. The Smiling Mind is a free app that lists a range of mindfulness meditation exercises to practice.
Stress is contagious – even if your child isn’t stressed about a particular exam, spending time with other students who are stressed may make your child feel more anxious. Help your child consider how to manage interactions with friends who might increase stress levels before exams.
Talk to your child about what they can do if they start feeling stressed or panicked before or during an exam. Some ideas could be taking deep breaths, or having a drink of water.
Be there to listen.
Always be available to listen to your child talk about their stress. Validate how they are feeling, and that feeling nervous is a normal reaction. Help your child feel confident in their ability by reminding them they have studied hard and do have the knowledge, but also that if for whatever reason it doesn’t go well, you will be there for them to work out what to do next.
Claire Jarrett
School Counsellor