Posted by NHS Choices on April 15, 2015 · 2 Comments
Tests and exams, including GCSEs (standardized tests*), can be a challenging part of school life for both children and parents. But there are ways to ease the stress.
1. Watch Out for Stress
Look out for signs of exam stress. Children who experience stress may be irritable, not sleep well, lose interest in food, worry a lot and appear depressed or negative. Headaches and stomach pains can also be stress-related.
Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help children air their worries and keep things in perspective.
If you feel your child isn’t coping, talk to teachers at your child’s school.
Find out more about stress and how to spot it.
2. Ensure Your Child Eats Well
A balanced diet is vital for your child’s health, and can help them to feel well during exam periods.
Some parents find that too many high-fat, high-sugar and high-caffeine foods and drinks (such as cola, sweets, chocolate, burgers and chips) make their children hyperactive, irritable and moody.
Try out these healthy recipes at home.
3. Sleep Helps Exam Performance
Good sleep will improve thinking and concentration. Most teenagers need between eight and ten hours’ sleep a night. Learn more in How much sleep do children need?
Allow half an hour or so for kids to wind down between studying, watching TV or using a computer and going to bed to help them get a good night’s sleep.
Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than hours of panicky last-minute study.
Here are some sleep tips for teenagers.
4. Be Flexible at Exam Time
Family Lives advises parents to be flexible around exam time. When your child is revising (studying*) all day, don’t worry about household jobs that are left undone or untidy bedrooms.
Staying calm yourself can help. Remember, exams don’t last forever.
5. Help Them to Study
Help your child to revise (study*) by making sure they have somewhere comfortable to study. Help them draw up a revision schedule or ask the school for one.
6. Discuss Their Nerves
Remind your child that feeling nervous is normal. Nervousness is a natural reaction to exams.
The key is to put these nerves to positive use. Being reminded of what they do know and the time they have put into study can help them feel confident.
7. Encourage Exercise
Make sure your kids are active. Exercise can help boost energy levels, clear the mind and relieve stress. Walking, cycling, swimming, football and dancing are all effective.
Read 10 fun ways for teen boys to get fit.
Get advice on how girls can get started with dance for fitness.
8. Don’t Add to the Pressure
Support group ChildLine says that many of the children who contact them feel that the greatest pressure at exam time comes from their family.
“Keep things in perspective,” says Rosanne Pearce, a senior supervisor. “Listen to them, give support and avoid criticism.”
Before they go in for a test or exam, be reassuring and positive. Make sure they know that failing isn’t the end of the world, and that if things don’t go well they may be able to take the exam again.
After each exam, encourage your child to talk it through with you. Then move on and focus on the next test, rather than dwelling on things that can’t be changed.
9. Make Time for Treats
When the exams are over, help celebrate with a treat. These can be a real encouragement for the next time they have a test.
Don’t use rewards as bribes. Instead, encourage them to work for their own satisfaction, offering small, frequent treats.
More Information
For more information, read the MIND website page on exam stress.
Editor’s Note: *clarification provided for our US audience.
From www.nhs.uk
Hello NHS, your blog is very helpful for both children and parents. As my son is in the 5th standard, during his exams he feels more stressed and even he does not eat properly. I am very cautious about his health. I also always try to find the way to resolve the problem. After reading your blog, I am willing to try all the steps you mentioned. Hope that would be helpful for me and my son
We hope it will help your son too! Here are a couple of other stress-reducing posts we’ve run in the past:
– Progressive Muscle Relaxation – Stress-Reduction for Children (https://pediatricsafety.net/2013/10/progressive-relaxation-reduction/)
– Stress Reducing Foods to Support Family Health (https://pediatricsafety.net/2014/07/stress-reducing-support/)
and finally, by child psychology expert Dr. Michele Borba:
– Stress Busters for Kids and Teens (https://pediatricsafety.net/2011/04/stress-busters-for-kids-and-teens/)
Hopefully these will not only help you reduce your son’s stress but also keep the whole family healthy. Please write in again if there’s anything else we can help with! All our best, Pediatric Safety