As we get stuck into Term 4 and the end of the year approaches, so do exams for many young people at school or at university. Pressure to perform can lead to increased stress and anxiety which can be difficult to manage and have a negative impact on mental wellbeing. Take a read of these effective strategies to help you or your child navigate exams season while maintaining mental well-being.
1. Prioritise sleep
Research indicates that lack of quality sleep affects cognitive functioning, mood and overall health (Bernert et al., 2015). So, while it may be tempting to squeeze in a couple more hours of extra study time it may not be the best strategy for managing effective study habits or overall well-being. Aiming for at least 7-9 hours of sleep each night combined with a calming bedtime routine is a sure-fire way of supporting mental wellbeing during periods of high stress.
For parents:
Implementing a structured sleep routine with your child can be effective in increasing your child’s quality of sleep.
2. Study schedule
Creating a study plan is a simple way to help manage stress and anxiety during exam time. By breaking down materials into smaller more manageable pieces you are less likely to feel overwhelmed by the work ahead of you. Setting specific study goals for each study session and keeping your study area clean and uncluttered can help improve focus. Lastly it is important to incorporate study breaks into your schedule as it can help with memory and retention (Albulescu et al., 2022).
For parents:
Some children struggle with organisation and self-motivated study more than others, in particular those who might have neurodevelopmental differences such as ADHD. Your child may need more structured support from an adult to create and implement a study schedule. Useful tools such as timers or visual reminders/schedules can be implemented alongside a study plan to keep them interested and motivated.
3. Set realistic expectations
Perfectionism can be a real barrier for effective study habits, so it is important to have realistic expectations about performance. It is crucial to remember that exams are just one small part of your life, that setbacks are a part of the learning experience and that your worth is not defined by your results.
For parents:
One way in which you can promote resilience and mental well-being in your children is to praise effort regardless of what the outcome may be (Gunderson et al., 2018). Reinforcing that doing their best is the most important part of the learning experience and can help alleviate some of the pressure your child may be feeling.
4. Self-care
Self-care is often overlooked during times of high stress and when not implemented can result in increased feelings of stress and anxiety (Luis et al., 2021). Having simple and easy self-care practices such as mindfulness activities (e.g. meditation, deep breathing, progressive muscle relaxation etc.), taking short walks to connect with nature, and eating nutritious food is vital to maintaining mental well-being, especially when stressed about academics!
For parents:
It is important to be mindful of your own stress levels as children often pick up on their parents’ emotions. If you are feeling anxious about your children’s exams it may reinforce your child’s fears and increase their stress levels.
5. Know when to ask for help
If you find that managing your stress and anxiety is becoming overwhelming, do not hesitate to seek extra support. This may look like additional tutoring, talking to an academic advisor or seeking specific mental health support. Everyone deserves help when struggling and talking to a professional can provide you with tools and coping skills to help you take care of your mental health.
It is not uncommon for neurodivergent individuals (e.g. ADHDers) to need extra support in their academics. Supports such as extra time extra time to assist with processing or completing exams in smaller rooms with less distractions are not uncommon. However, for most academic institutions a formal diagnosis is required to be documented on the students records in order to access these supports.
For parents:
If you are a parent who is unsure whether your child may have additional needs that are not being met, talking to your GP, paediatrician or engaging with a mental health professional can be a great first step towards supporting your child’s learning needs.
Doing well during exam season does not have to come at the expense of mental well-being. Ensuring quality sleep, incorporating a study schedule, setting realistic expectations, participating in self-care, and asking for more help when needed will set you or your child up for a more manageable exam season.
You’ve got this!
References
Albulescu, P. et al. (2022) ‘“Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance’, PLOS ONE, 17(8). doi:10.1371/journal.pone.0272460
Bernert, R.A. et al. (2015) ‘Sleep disturbances as an evidence-based suicide risk factor’, Current Psychiatry Reports, 17(3). doi:10.1007/s11920-015-0554-4.
Gunderson, E.A. et al. (2018) ‘Parent praise to toddlers predicts fourth grade academic achievement via children’s incremental mindsets.’, Developmental Psychology, 54(3), pp. 397–409. doi:10.1037/dev0000444.
Luis, E. et al. (2021) ‘Relationship between self-care activities, stress and well-being during COVID-19 lockdown: A cross-cultural Mediation Model’, BMJ Open, 11(12). doi:10.1136/bmjopen-2020-048469.
