Tests and Exams are a common form of assessment in every student’s school life. They can be stressful for not only young children and adolescents but parents and carers alike. Contrary to belief, a small amount of stress aids in improving performance by pumping the body with adrenaline that’s beneficial in challenging situations. As we all know, too much of anything is not suitable for you, such as too much adrenaline can disrupt your performance by placing you in distress. Today’s blog will highlight the best ways you can cope with anxiety and achieve an optimal level of performance.
Before Exams
It is natural to feel anxious before taking exams, and the good news is that you can manage the feeling. The key to reducing exam anxiety is to make an early start on your revision. The time frame will vary depending on what year you are in and where you are in your studies. Although, six weeks should be enough time to prepare for the end of year exams. With the proper planning you can:
- Try to work at a steady pace throughout the year – this will make revision straightforward and easy before exams.
- Set aside enough time for revision.
- Don’t sit around for a long period of time – It’ll wane your concentration.
- Take proper breaks – Studying 24/7 will only burn you out before the actual exam.
- Have a revision free day one day out of the week.
- Revise when you feel alert.
- Do some light reading as you wait to get inside the exam room.
- Be sure to arrive on time – arriving late will only heighten your anxiety.
- Use humour to help you combat negative thoughts – Try watching funny videos or thinking of your favourite joke.
- Talk about how you’re feeling with an adult that you trust. Talking about it can reduce pressure and help you feel more in control of the situation (or at least help you realise you’re placing too much pressure on yourself).
During the Exam
You’re in the exam room, staring at the questions, and your mind goes blank. You feel the panic begin to rise. When this happens, try to find peace in the fact that you have prepared well enough and all that’s left to do is try your best. If that doesn’t work, there are other methods you can try.
- Choose which questions to practice. Answering the easy questions will help ease you into exam-taking mode, while the problematic questions will keep you alert and focused.
- Read through all the instructions and questions carefully to gain a firm grasp of what you’re required to do.
- Allow yourself enough time to answer each question. If you run out of time, then jot down a skeleton answer – at least you’ll have written something.
- Make yourself comfortable. Are you hot or cold? Adjust your clothing. Take a few deep breaths and start your exam.
- If necessary, let the invigilator know that you’re feeling unwell and ask to step outside for a minute. The fresh air may be just what you need to calm down.
Advice for Parents
No parent wants to see their child suffering under the hands of the pressure and anxiety that comes during exam season. There are things you can do to help support them. The most important thing is to look for signs that they are becoming stressed. Children and young people may worry a lot which can lead to stomach aches and sometimes even headaches. Students may also become more irritable from a lack of sleep due to countless hours of revision. No sleep means a lack of appetite or an increase of if they are stress eaters. Fear not, for all is not lost. There are some things you can do to help.
Help Them Get Enough Sleep
A good night’s rest can improve performance in teenagers who received eight to ten hours of sleep. The time frame differs for children between six to twelve years old who require nine to twelve hours of sleep. Please do not allow them to cram all night. It’s a bad idea, trust us. Sleep is more beneficial to your child than a few hours of stressed filled studying.
Make Sure They Eat Well
Where possible, try to encourage a balanced diet. It is vital to your child’s health and can make them feel well. High-fat, high-sugar, and high-caffeinated foods can make them moody, irritable, and hyperactive.
Help Them Study
Make sure they have a suitable place to study. This space needs to be quiet where they can use their resources, and facilitate learning where you can help them when they need it. You can help them to create practical ideas that will help them revise, such as using past papers for practice and creating a revision schedule to stay on task.
Do Not Add Pressure
You want your child to succeed, and they will perform after some proper encouragement from you after each exam. Discuss what went well for them rather than what didn’t. Try listening to them without giving criticism. Support group ChildLine has concluded that many children that have contacted felt most pressured by their family during exam season. Be assuring and positive before they take each exam or test. It would do them a world of good to hear that failing is not the end of the world and if marks aren’t ideal this time around, they will be able to retake it.
Reward Them for Their Efforts
Rewards are the perfect incentive for them to do revisions and positive reinforcement after taking exams regularly. These rewards do not have to be big or expensive. They can be as simple as making their favourite meals and watching tv with them. When exams are over-celebrating with an end of year treat will be an excellent confidence booster.
Conclusion
It’s common for young individuals to experience relief after exams are over. Unfortunately, this is not the case for all young people. Should the anxiety and low mood persist and interfere in the child’s life, please contact your GP.
