Navigating Exam Anxiety: Supporting Your Child Through the Stress
Filled with pressure and anxiety, exam season can be a daunting time for young people. Understanding how to support a young person through this period is important, whether you're a parent or carer who has experienced the stress firsthand or one who is learning about its impact on your child. This helps keep the flow of communication moving and helps them feel supported.
We spoke to one of our therapists, Yvonne Sarratt - an Integrative Child, Adolescent, and Adult Psychotherapist - and together we collated a few ideas for young people, parents and carers to manage exam anxiety.
For Young People
Find What Works for You
Everyone learns differently. Experiment with different study environments to find what suits you best. Whether it's your bedroom, the kitchen table, or the tranquillity of the garden, discover where you feel most focused and comfortable.
Sorting and Prioritising
Before diving into study sessions, take time to organise your materials and prioritise your topics. Break down your study material into manageable chunks and find techniques that help you retain information effectively. Perhaps try saying it out loud, using flashcards, or creating colourful posters.
Shift Your Perspective
Instead of viewing exams as daunting tests, reframe them as opportunities to showcase what you've learned. Think of it as working on a project where you'll demonstrate your knowledge and understanding.
Try Different Techniques
Experiment with study techniques like the Pomodoro Technique, which involves studying for 25-minute intervals followed by short breaks. Additionally, consider using white noise, binaural beats, or setting the scene with calming scents to create a conducive study environment.
Take Comfort Items to Exams
Bring items to the exam that make you feel safe and comfortable, such as a piece of jewellery or a tissue with a calming scent. Remember, you're in control of your own experience, so focus on your performance rather than getting caught up in others' stress.
For Parents/Carers
Support Your Child's Schedule
Understand that exam preparation may disrupt your child's usual routine, and that's okay. If they need to study late into the night occasionally, allow them the flexibility to do so while ensuring they still get adequate rest and nutrition.
Provide Nurturing and Nourishment
During this stressful time, prioritise nurturing your child's wellbeing. Offer emotional support, encouragement, and nourishing meals to help them stay focused and energised throughout their exam preparation.
Encourage Self-Care
Remind your child to take breaks, engage in activities they enjoy, and practice self-care strategies to manage stress. Encourage them to strike a balance between studying and relaxation to prevent burnout.
Trust Their Process
Trust that your child knows what works best for them when it comes to studying. Offer advice and guidance, but ultimately respect their autonomy and trust their judgment in managing their exam preparation.
In Summary
Remember, exam season is a temporary period of stress. With the right support and strategies, young people, parents and carers can navigate it successfully. By creating a supportive environment, encouraging effective study techniques, and prioritising their wellbeing, you can help your child approach exams with confidence and resilience.
As a parent, your role is not just to alleviate your child's stress during exam season but also to empower them with the tools and mindset to manage it effectively. Together, you can weather the challenges of exams and emerge stronger on the other side.
How Kids Inspire can help an anxious young person?
We are currently running a project aimed specifically at young people who in the past 12 months may have experienced one or more of these presenting issues:
Emotional distress/anxiety
Low mood
Social isolation
Parental conflict
Challenging behaviours
This Early Intervention Project is for young people 8-19 years and is county-wide.
We are welcoming referrals to this project.
Please note: Kids Inspire is not a crisis emergency organisation. Outside of 9am-5pm, if you or your child is at immediate risk, please contact the crisis service related to your concern:
NHS111 Mental Health - Dial 111 and select the option for mental health crisis (24 hours a day)
Emotional Wellbeing Mental Health Service Crisis Team – 0300 555 1201
Family Operations Hub – 0345 606 1212 (weekend line)