With exam season in full swing, we find ourselves in a period of anticipation and excitement. Whether you’re a student preparing for exams, a parent supporting your child through their GCSEs or A-levels, or a teacher guiding and cheering on your students, we understand the range of emotions and aspirations tied to this pivotal time. In our latest blog, we discuss strategies and tips to help students to cope and deal with exam stress and offer advice to parents so they can support their child’s health and mental well-being.
We understand that exams can often bring an abundance of stress and anxiety for young people, but fret not! So take a deep breath, relax, and let’s embark on a path towards managing exam stress together.
Dealing with exam stress
As a high school student, dealing with exam stress can be challenging. The pressure to perform well, meet expectations, and the fear of failure can easily consume your thoughts. However, it’s important to remember that stress doesn’t have to overpower you. Take a deep breath and focus on implementing effective strategies to manage exam stress. Here are some of our top tips to help you deal with exam stress and stay calm this exam season.
1. Prepare by taking notes in class
The initial exam preparation begins before the examination date is even decided. By taking thorough and organised notes in class is a valuable practice that can greatly help in exam preparation and relieve stress levels as exams draw near. Effective note-taking during your time at school allows you to review and consolidate key concepts, making it easier to understand and retain information.
Then when exam season arrives, you’ll have a comprehensive set of notes at your disposal, saving you time and reducing the need for unnecessary pressure and feeling stressed. Additionally, note-taking promotes active learning and enhances your understanding of the subject matter. So, grab your pens and notebooks, stay attentive in class, and let your notes become your trusted companions on the journey to exam success!
2. Get organised by making a revision schedule
During an exam period, a revision timetable will give you a clear idea of where you need to put your time and energy levels into revision. When you take the time to get organised and create a revision schedule it can work wonders in beating exam stress!
By mapping out your revision sessions and giving each subject or topic a dedicated time slot, you’ll be able to manage your workload effectively and avoid those dreaded last-minute cramming sessions. A bad idea for anyone who likes their sleep and sanity! This approach adds structure and order to your revision process, making it easier to retain and grasp the material. Plus, having a well-planned schedule gives you a sense of control and direction when it comes to the next test, keeping overwhelming feelings at bay. So break it down, stick to your timetable, and watch your confidence soar as you tackle your exams with a smile and a lighter load of stress!
3. Find a Quiet Study Location
When you find a quiet place to study, you create a serene space free from distractions, allowing your mind to focus solely on the task at hand. This uninterrupted concentration helps enhance your productivity and comprehension while reducing anxiety levels. In a calm environment, you can delve deep into your study material without the constant disruptions and noise that can hamper your progress. By providing a sanctuary for your mind to absorb information and process it effectively, a quiet study space becomes a valuable ally in alleviating exam stress and promoting a more relaxed and successful learning experience.
4. Have a Study Buddy System in Place
Having a study buddy or joining a study group during exam season offers numerous benefits, not only for exam season but for school life. Not only does it provide a supportive and collaborative environment, but it also allows for the sharing of ideas and perspectives. Additionally, studying with a good friend helps alleviate stress and promotes better mental health, as the group can provide emotional support and understanding during challenging times. Stress affects us all differently so having a group of supportive friends to study with and bounce ideas off is beneficial for every child’s wellbeing.
5. Talk to your Teachers and Ask Questions
Having a study buddy or joining a study group during exam season offers numerous benefits, not only for exam season but for school life. Not only does it provide a supportive and collaborative environment, but it also allows for the sharing of ideas and perspectives. Additionally, studying with a good friend helps alleviate stress and promotes better mental health, as the group can provide emotional support and understanding during challenging times. Stress affects us all differently so having a group of supportive friends to study with and bounce ideas off is beneficial for every child’s wellbeing.
6. Test Yourself or Get Others to Test Your Knowledge
When you are studying for an exam, testing yourself or having others test your knowledge is a great technique. By actively quizzing yourself or engaging in study sessions with peers, you reinforce your understanding, identify areas of weakness, and build confidence in your knowledge. This practice not only enhances your retention but also helps alleviate anxiety by familiarizing you with the exam format and boosting your overall preparedness. Regular testing, looking back at previous exam papers, and feedback create a sense of mastery and provide an opportunity to address any gaps, making you better equipped for success on exam day.
Look after Your Health & Wellbeing
If you are a parent whose child is through exam time at school, there are a few things you can do to help relieve and cope with exam stress. From ensuring they get enough sleep to help your child celebrate the end of a tough few weeks by organising an end-of-exams treat.
1. Ensure they take regular breaks
Studying for a long period of time can be very mentally draining on a young person’s mental health. It is suggested that an individual should take a 15-minute break for every 90 minutes of studying. However, you can take shorter breaks every 45 to 30 minutes. Depending on the young person’s age they may have to take more breaks due to their concentration levels as the younger students lose interest quicker than the older ones.
Also if the child has a hyperactivity disorder, such as ADHD then exam periods can make them feel overwhelmed with all the information they are trying to revise. Setting a timer on a phone or another device can be a good visual representation to show them how long they have left until they can have a break.
2. Help your child get enough sleep
Most teenagers feel anxious and are unable to sleep well due to worry and exam nerves during exam time. We would advise parents to talk to their children about the importance of sleep during this time period as it is easy for them to forget. Encourage them to continue watching tv late into the night and eating high-caffeine foods near bedtime. Getting a good night’s sleep, particularly the night before a test will boost energy levels and relieve worry and stress for your child when they step into that exam hall.
3. Make sure your child eats well a balanced diet
When it’s exam season, ensuring your child eats a well-balanced diet is super important for many reasons! A healthy plate full of fruits, veggies, carbs, and omega-3-rich goodies like fish and avocado can boost a childs energy and brain function massively. These nutritious foods provide the fuel their body and brain need for sharp focus and improved cognitive function.
Foods to avoid are processed foods which have high sugar and salt levels, such as energy drinks, cola, sweets, chocolate, burgers and chips, which can make children hyperactive and cause stomach pains if eaten excessively!
A balanced diet supports a child’s immune system, keeping them healthy and boosting energy levels ready to tackle those exams. So let’s serve up some delicious brain food and keep their energy high and their spirits even higher!
4. Encourage Exercise
If your child does feel stressed encourage them to get outdoors and exercise by taking a 20-30 minute walk or even doing some household jobs can help take their mind off the pressures of their exams. Studies have shown that regular exercise improves focus and task management, making it beneficial for long study sessions and complex exams. So, get moving to enhance your concentration and excel in your studies!
5. Talk things out
Sit down with your kid and talk about exam nerves, remind them that when they experience stress during their GCSE’s or A’Levels it is a perfectly normal response. Talk to them about why they are feeling stressed and if they feel pressure from a certain area or person in their life. The best thing you can do as a parent is offer support to your child, whether this is offering to help them revise for their exams or just being a shoulder to cry on when the feel overwhelmed with the pressure. The main thing to avoid being critical and add unnecessary pressure onto your child as that is the last thing they need during this time in their life.
Keep things in perspective when it comes to your child’s stress levels, no good came from worrying, so why not try to turn that stress into positive use? If your child is unsure about an upcoming test why not get some past papers together or speak to their teachers about extra resources you can get to support their revision. Another thing to consider is hiring a private tutor.
6. Make time for treats
When studying for an exam, making time for treats and rewarding yourself is important. Taking regular breaks to indulge in small rewards can help maintain motivation and prevent burnout. Whether it’s enjoying a favourite snack, watching a short video, or engaging in a brief enjoyable activity, these treats act as positive reinforcements, rejuvenating your mind and providing a well-deserved break from intense studying.
Keep Things in Perspective
Most teenagers get stressed around exam time it is a natural reaction to a challenging time period in their lives. The challenging part for them is staying calm and maintaining a positive outlook during this time. Remember exams or certain grades do not define an individual, but for young people exam time means putting pressure on themselves or having a lot of pressure put on them from various areas of their lives, such as a family member or teacher. Believe in yourself and your abilities, and approach exams with a positive mindset. You’ve got this!
Additional Resources
For more ideas and information about coping with exam stress, we have included helpful resources for both students and parent’s below:
Don’t forget to check out our ‘After The Bell’ podcast, which you can listen to on a weekly basis on Spotify or Apple Podcasts.
If you would like any more information, please do not hesitate to contact us by email at info@connex-academy.com or call 01253 543 660.