Exams can be a significant source of stress for children, with pressure to perform well impacting both their mental and physical wellbeing. As a parent, you play a crucial role in helping your child manage this stress and build healthy coping mechanisms that will serve them long term. Here are eight effective strategies from the best sixth form colleges to support your child during exam season.
Create a Calm and Positive Study Environment
Help your child set up a comfortable, organised study space that’s free from distractions. A quiet, well-lit area with easy access to study materials can enhance focus and make studying more productive. If possible, allow your child to personalise the space with things that make them feel calm, like a favourite plant, a comfortable chair, or motivational quotes.
Encourage a Realistic Study Plan
A structured study plan can alleviate last-minute cramming, which often increases anxiety. Work with your child to break down their subjects into manageable segments, setting specific goals for each session. Emphasise regular breaks, which will help maintain focus and prevent burnout. Breaking up study material into smaller parts can make a large workload feel less overwhelming and easier to manage.
Teach Relaxation Techniques
Help your child learn simple relaxation techniques like deep breathing exercises, mindfulness, and stretching. Encouraging short meditation breaks or practicing gratitude before bed can significantly reduce stress. Taking a few minutes to unwind with these techniques can provide mental clarity and help them approach study sessions with a fresh perspective.
Prioritise Physical Health: Sleep, Nutrition, and Exercise
Physical well-being has a profound impact on mental health and academic performance. Ensure your child is getting enough sleep, as quality rest is crucial for memory retention and focus. Encourage a balanced diet rich in fruits, vegetables, and proteins, as well as regular exercise. Physical activity—even a brief walk—can help alleviate stress, improve mood, and boost energy levels.
Foster a Positive Mindset Around Exams
Remind your child that exams are an opportunity to learn and grow, not a measure of their worth. Encourage positive thinking by helping them reframe challenges as learning opportunities. Discuss any anxious thoughts they may have, and help them counter these with constructive affirmations. Remind them that success is about effort and improvement, not just results.
Avoid Comparisons with Others
Children can feel pressured if they compare their progress with that of their peers. Help them focus on their personal achievements and growth rather than comparing grades or performance. Avoid comparisons with siblings or classmates, and instead celebrate your child’s unique strengths and hard work.
Provide Encouragement and Emotional Support
Reassure your child that you’re there to support them, no matter the outcome. Listen to their concerns, acknowledge their feelings, and validate their efforts. Sometimes, the most helpful thing you can do is simply be a compassionate listener. Remind them that they’re more than their grades and that you’re proud of the effort they’re putting in.
Help Them Embrace Breaks and Fun Activities
Studying for hours without breaks can increase stress and reduce efficiency. Encourage your child to take regular breaks to engage in relaxing activities they enjoy, such as reading, playing outside, drawing, or playing with a pet. These moments of relaxation are essential for reducing stress and recharging their mind for more focused studying.
Helping your child navigate exam stress is all about fostering balance, confidence, and resilience. By offering structure, support, and empathy, you can help your child manage exam-related anxiety and approach tests with a calm, focused mindset. Remember, exams are just one part of your child’s learning journey, and with your guidance, they can learn valuable stress management skills that will benefit them in school and beyond.
