Exam season is tough and stressful for teens, and their parents or carers in the United Kingdom may feel it too. But, there are ways to make this time less stressful and support your child. I will share tips to help teenagers get through exams well, both mentally and academically.
Watch for signs of stress
Kids and teens under exam stress might worry a lot. They could feel tense and get headaches or stomach aches. They might not sleep well, be grumpy, or not eat right. They could also lose interest in fun stuff and be really down or negative. It's key to spot these signs and support your teenager.
Recognise the symptoms
Spotting stress signs in your teen is vital during exams. Early detection helps you offer the needed support and make coping easier.
Encourage open communication
Talking about their school work can ease your teen's worries. Ask them to share their feelings with you. Also, suggest they talk to a teacher or counsellor at school for extra support.
Seek support from school staff
If your child is really struggling with exams, talking to their teachers can help. School staff might offer advice and support to help your teen through this tough time.
Promote a balanced diet
A balanced diet is crucial for your child’s health. It helps them stay well during exams. Parents often see their children get very active, grumpy, or sad after eating or drinking certain things. These include energy drinks, cola, sweets, chocolate, burgers, and chips. These items are high in fat, sugar, and caffeine. It's best to skip these and pick healthier snacks instead.
Avoid High-Fat, High-Sugar, and High-Caffeine Foods
It's wise to tell your teenager to stay away from foods rich in fat, sugar, and caffeine. Such foods can affect their mood and focus during exams. Go for healthy options. These will keep your teen energetic and focused, helping them do their best.
Involve Your Child in Meal Planning
Let your child help with choosing food, if you can. This makes them more interested in eating well during exams. Being part of planning meals means they are more likely to pick wholesome foods. These choices help their nutrition and health during exams.
Healthy Meal Suggestions | Nutritional Benefits |
Grilled salmon with roasted vegetables | High in omega-3 fatty acids, protein, and essential vitamins and minerals |
Quinoa and lentil salad with mixed greens | Rich in complex carbohydrates, fibre, and plant-based protein |
Wholemeal pasta with tomato-based sauce and lean chicken | Provides slow-release energy, protein, and antioxidants |
Prioritise adequate sleep
Getting good sleep is key for thinking clearly and focusing. Teenagers usually need 8 to 10 hours each night. Make sure they have time to relax before bed. Avoid last-minute study sessions all night. Sleep is more helpful for exams than a tired, last-minute review.
Aim for 8 to 10 hours of sleep per night
Ten hours of sleep can make exams and daily life better for teenagers. It boosts their brain, memory, and focus. So, plenty of sleep is a secret weapon for exam times.
Establish a relaxing bedtime routine
A good bedtime routine helps teenagers sleep well. They might like reading, gentle stretches, or soft music before bed. A regular bedtime ritual soothes their mind and body. This leads to restful sleep, readying them for exams better.
Be flexible during exams
Be flexible around exam time. If your child is revising all day, forget about the untidy house. Being calm will support your teenager through their exam flexibility and exam disruptions.
Exam periods might need a change in your daily routine. Understand the extra exam household changes they need for their revision.
Assist with study techniques
Parents play a vital part in helping their teens study and revise. Make sure your child has a great conducive study environment. This area should be peaceful, comfy, and just for them. They need a special revision space to concentrate without being disturbed.
Help your teenager make a revision schedule that works for them. It should divide their study time into small, doable parts. This way, they can keep organised and focused on their exam practice. Also, guide them to use past papers so they get used to the exam style.
Encourage your child to think about their long-term goals and how studying now helps later. This will show them the bigger meaning of their education. It keeps them motivated to aim for their dreams, even during exams.
Discuss exam nerves
Tell your child it's okay to feel worried about exams. Everyone gets exam anxiety. The important thing is to use this worry in a good way. Let them know their feelings are real and important.
Normalise feelings of anxiety
Teach your child that being anxious before exams is very normal. They're not the only one who feels this way. Encourage them to talk about what's on their mind.
Practise exam-day activities
Get your child to practice things they'll do on exam days. They can do practice papers or even visit the exam hall early. This makes the exam setting familiar and less scary.
Boost confidence with positive self-talk
Encourage your teenager with good words. Talk about their strong points and how hard they've worked. This builds confidence that’s key for facing exams.
Encourage physical activity
Exercise boosts energy levels and clears the mind. Encourage your teenager to join in stress-relieving activities. These can be walking, cycling, swimming, or team sports. They help reduce exam stress.
Engage in Stress-Relieving Exercises
Physical activity is great for stress relief. Ask your teenager to try fun physical activities. For example, a brisk walk, cycling, or swimming at a local club. These exercises will help them relax and focus better on their studies.
Explore Group Activities for Social Support
Group activities offer important social support during exams. Encourage your teenager to try extracurricular activities or events with friends. This teen socialising will help them feel refreshed and stay positive during exams.
Avoid adding pressure
It is key to not stress your teenager out more during exams. Listen to their worries without finding fault. Try not to judge their performance or skills. Exams are tough on their own without extra pressure from those around them.
Listen without criticism
Pay close attention to what your teenager is anxious about. Refrain from being critical or ignoring their fears. This may only make them feel more alone and scared. Comfort them and let them know their fears are understood. Recognize that exam times can be hard.
Offer reassurance and perspective
Give your teenager hope and a brighter outlook. Let them know that one exam does not shape their future. Mention what they did right instead of what they struggled with. This approach can keep their spirits up and their confidence strong.
Discuss the positives after each exam
After the exam, ask your child how it went. Focus on the good parts rather than the hard bits. This keeps their mind on improving, not on the things that went wrong. Praise them for their effort and small achievements. It will make them feel better about themselves.
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