Exams are stressful times for students, and as a parent, it can be challenging to know how to support your child’s mental health during this period. You want them to succeed, but you also want to ensure their mental well-being isn’t compromised. Exam stress is a common occurrence among students, but with the right support and strategies, parents can play a crucial role in promoting positive mental health during this challenging time.
Understanding Exam Stress
Exam stress occurs when students perceive the demands of exams as exceeding their ability to cope. This perception triggers a physiological response known as the ‘fight or flight’ response, leading to symptoms like increased heart rate, sweating, and anxiety. Knowing what exam stress helps us to better manage it with different strategies and techniques.
- Empathise and Communicate – First and foremost, empathize with your child’s feelings. Let them know that it’s normal to feel anxious before exams and that you’re there to support them no matter what. Encourage open communication where they can freely express their worries and concerns without fear of judgment.
- Encourage Healthy Habits – During exam periods, students often neglect their physical health, opting for late-night study sessions and junk food binges. However, maintaining a healthy lifestyle is important for optimal cognitive function and stress management. Encourage your child to prioritize sleep, exercise, and nutrition. Ensure they’re getting enough restorative sleep each night and consuming brain-boosting foods like fruits, vegetables, and whole grains. Encourage your child to take breaks from studying to relax and recharge.
- Teach Stress Management Techniques – Equipping your child with stress management techniques can empower them to navigate exam stress more effectively. Encourage practices such as deep breathing exercises, mindfulness meditation, or progressive muscle relaxation. These techniques help calm the nervous system and reduce anxiety levels. Consider practising these techniques together to make it a shared experience and reinforce their effectiveness.
- Set Realistic Expectations – While it’s natural to want your child to excel academically, it’s essential to set realistic expectations. Unrealistic pressure to perform can exacerbate exam stress and lead to burnout. Instead, focus on effort and progress rather than solely on grades. Celebrate their achievements, however small, and remind them that their worth isn’t determined by exam results alone.
- Create a Supportive Environment – Create a supportive environment at home that allows for studying and relaxation. Create a quiet study space free from distractions where your child can focus and concentrate. Encourage breaks to prevent burnout, and engage in activities together to alleviate stress, such as going for a walk or practising a hobby.
- Seek Professional Help if Needed – Despite your best efforts, your child may still struggle with overwhelming exam stress or other mental health issues. In such cases, don’t hesitate to seek professional help. A licensed therapist or counsellor can provide personalized support and strategies tailored to your child’s needs. Additionally, schools often have resources such as guidance counsellors or mental health services available for students experiencing difficulties.
- Stay Positive and Supportive – Lastly, maintain a positive and supportive attitude throughout the exam period. Your words and actions can significantly impact your child’s mindset and emotional well-being. Offer words of encouragement, express confidence in their abilities, and remind them that exams are just one aspect of their academic journey. Reassure them that you’re proud of their efforts regardless of the outcome.
Promoting positive mental health in students during exams requires empathy, communication, and practical strategies. By understanding exam stress and taking the time to help your child through it, you can make all the difference in your their well-being and academic success.
If you think that you can benefit from professional support on this issue you can reach out here.
Lisa Scalpello is a trainee professional offering therapy sessions to clients who are experiencing struggles in different areas of life, such as work, studies or relationships, that put a strain on mental health. She is trained in cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT).
References
Ramberg, J. (2021). The association between parental support and adolescents’ psychological complaints: The mediating role of a good school climate. Children, 8(7), 550.
Ringeisen, T., & Raufelder, D. (2015). The interplay of parental support, parental pressure and test anxiety–gender differences in adolescents. Journal of adolescence, 45, 67-79.