It’s that time of the year again when exam stress, anxiety, and pressure can take hold of your child.
“While some believe a bit of anxiety and pressure can be beneficial around exam time science suggests otherwise,” says Murray Hewlett, CEO of Affinity Health.
“When children are stressed, their brains release high levels of cortisol, which can cloud thinking and get in the way of rational thoughts. Because of this parents must do all they can to ensure their children stay as calm as possible during the exam period.”
Signs of stress in children, tweens and teens
Children and adolescents who are anxious may:. Complain of headaches and stomach issues. Have insomnia or battle to fall asleepthe first time. Lose interest in meals or eat more than usual. Are pessimistic about the future. Are moody, tearful or irritable. Withdraw from activities they once enjoyed. Become overly clingy
Help your child beat exam anxiety with these stress busting tips
If you suspect your child is experiencing exam anxiety the following advice from Affinity Health may be of assistance.
Ensure that you eat fresh and wholesome foods.
A balanced diet is vital for mental and physical health. Encourage your child to avoid high-fat, high-sugar and high-caffeine meals and beverages, such as energy drinks, cola, sweets, chocolate and takeaways.
Ensure your child doesn’t skip meals, leading to irritability and low energy. Keep a stock of healthy snacks available, like almonds, roasted sunflower or flax seeds, roasted fox nuts or unsalted pistachios.
Include three to five servings of fruits and vegetables in your child’s daily diet. These will supply their body with the essential vitamins, minerals and other nutrients and help them stay satiated for longer. Additionally, children must consume enough water and remain hydrated. Place a water bottle or sipper on their study desk.
Help your child get adequate sleep
A good night’s sleep enhances cognition and concentration. Most children aged 7 to 12 need 10-11 hours’ sleep a night, while tweens and teens need around eight to nine. Let your child take regular study breaks.
Allow your child about half an hour between studying. Be adaptable with unfinished chores or messy bedrooms.
Encourage exercising during tests. Physical activity can increase energy levels, cleanse the mind and alleviate stress. Exercise increases blood circulation and heart rate. It is a well-known stress reliever due to the endorphins (feel-good hormones) it releases in the brain. For children, walking, cycling, swimming, football and dancing are beneficial types of exercise.
Give them a calm place to study
Does your child have a desk or workplace in a study-friendly location of your home? See whether it is well-lit and free of distractions. Keep useful study items here, such as colourful post-it notes, a choice of pens and pencils, highlighters and scratch paper. Let your child take ownership of the area by allowing them to decorate and organise it each night so they’re ready for their next study session.
Teach your child about time management
Time management is a crucial component of efficient study skills. Help your child understand how to maintain a homework planner. Assist your child in preparing for important tests by breaking down the subject and creating a programme for reviewing the material in the days preceding the test.
Similarly, break down large projects by identifying smaller tasks with due dates. These prevent cramming and procrastination (and boost confidence in the process) by making an assignment seem more reasonable.
Don’t add to the pressure
According to Childline, many children who call them report family members exert the most pressure during exam time. Instead of adding to exam pressure listen to your child, encourage them and refrain from criticism. Be encouraging and reassuring before and after they take a test or exam.
Know when to get help
You should seek assistance if your child’s anxiety or depression is severe, persistent and interferes with daily life. Visiting a general practitioner is a good starting point.
