It\u2019s that time of the year again when exam stress, anxiety, and pressure can take hold of your child. <\/p>\n\n\n\n
\u201cWhile some believe a bit of anxiety and pressure can be beneficial around exam time science suggests otherwise,\u201d says Murray Hewlett, CEO of Affinity Health. <\/p>\n\n\n\n
\u201cWhen 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.\u201d<\/p>\n\n\n\n
\n Signs of stress in children, tweens and teens<\/b>\n<\/p>\n\n\n\n
Children and adolescents who are anxious may:.<\/span> Complain of headaches and stomach issues.<\/span> Have insomnia or battle to fall asleepthe first time.<\/span> Lose interest in meals or eat more than usual.<\/span> Are pessimistic about the future.<\/span> Are moody, tearful or irritable.<\/span> Withdraw from activities they once enjoyed.<\/span> Become overly clingy<\/p>\n\n\n\n \n Help your child beat exam anxiety with these stress busting tips<\/b>\n<\/p>\n\n\n\n If you suspect your child is experiencing exam anxiety the following advice from Affinity Health may be of assistance.<\/p>\n\n\n\n Ensure that you eat fresh and wholesome foods.<\/p>\n\n\n\n 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. <\/p>\n\n\n\n Ensure your child doesn\u2019t 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. <\/p>\n\n\n\n Include three to five servings of fruits and vegetables in your child\u2019s 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.<\/p>\n\n\n\n \n Help your child get adequate sleep<\/b>\n<\/p>\n\n\n\n A good night\u2019s sleep enhances cognition and concentration. Most children aged 7 to 12 need 10-11 hours\u2019 sleep a night, while tweens and teens need around eight to nine. Let your child take regular study breaks.<\/p>\n\n\n\n Allow your child about half an hour between studying. Be adaptable with unfinished chores or messy bedrooms.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n \n Give them a calm place to study<\/b>\n<\/p>\n\n\n\n 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\u2019re ready for their next study session.<\/p>\n\n\n\n \n Teach your child about time management<\/b>\n<\/p>\n\n\n\n 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. <\/p>\n\n\n\n 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.<\/p>\n\n\n\n \n Don\u2019t add to the pressure<\/b>\n<\/p>\n\n\n\n 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.<\/p>\n\n\n\n \n Know when to get help<\/b>\n<\/p>\n\n\n\n You should seek assistance if your child\u2019s anxiety or depression is severe, persistent and interferes with daily life. Visiting a general practitioner is a good starting point.<\/p>\n","protected":false},"excerpt":{"rendered":" It\u2019s that time of the year again when exam stress, anxiety, and pressure can take hold of your 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