It’s here again – the time of the school year that most Year 12 students dread – exam block. Yes, the final year of high school is a major milestone but it’s also important for parents and teenagers alike to remain calm and keep things in perspective during this busy period. Parent and carers in particular should remember that you play a vital role in caring for your child’s general wellbeing. It is your support that will help them cope with the varied personal, learning and social experiences associated with finishing school. Here are some tips and advice for helping your soon-to-be-school leaver survive exam block.
Be prepared
Encourage your child to speak with their teachers to help clarify anything they are confused or unsure about prior to exams. Your child may be able to access past exam papers so they will know what to expect.
Help you child find a quiet, comfortable place to study where they won’t be distracted. Ensure the study environment is uncluttered to optimise their ability to focus and concentrate.
Help your child develop a study plan that breaks up the workload into manageable steps. A study schedule should include regular short breaks, meals, exercise and leisure time. Consider the best times of day for study, and which subjects they may need to spend a little more time on.
Encourage them to be prepared on the day of the exam itself and arrive early to avoid being rushed or flustered.
Get enough sleep
While it can be tempting to stay up all night and cram in as much information as possible before an exam, encourage your child to sleep for approximately eight hours. They will need a good sleep to help their mind and body recover from the experiences of the day. A good night’s sleep will also boost their memory. For a more optimal sleep, allow at least half an hour to wind down after study, using the computer or watching TV before going to bed.
Eat regular, healthy meals
The brain needs energy to function at its best, and better fuel means better study. Regular healthy meals will keep blood sugar and energy levels stable. Food that is energy dense and low in nutrients such as high fat, high sugar snacks, will only work to slow their bodies down. Eating well will also make your child feel better overall, and better prepared for exams.
Get physical
Taking time out to exercise is important and will improve the effectiveness of their study and reduce stress. Even just a brisk walk around the block will beneficial. Exercise releases endorphins (which improve mood), lowers the stress hormones in the body, and can improve energy levels, and concentration. Staying active will also help your child have a better night’s sleep.
Make time for work, rest and play
It’s important that your child takes regular breaks from study to relax and enjoy themselves. Doing something fun will help to relieve stress, but the mental break can also help improve attention and concentration. At the same time, try to encourage your child to limit the amount of time they spend on social media and gaming. It can be hard to study when surrounded by distractions that can lead to procrastination.
Your child may also need to consider how much time they are spending on extra-curricular activities or part-time work, and whether these may need to be reduced temporarily in the lead-up to and during exam block, so they are not overwhelmed by commitments.
There will be stress (but don’t get stressed about it)
A bit of stress at exam time is unavoidable. The key is to help your child learn how to manage stress and not let it overwhelm them. You can also help them challenge any negative thoughts that may enter their mind, by reminding them regularly that one exam won’t dictate the rest of their life.
Make sure they include some relaxation time in their study schedule. This may be listening to music, doing yoga, mindfulness, or deep breathing. The Smiling Mind is a free app that lists a range of mindfulness meditation exercises to practice.
Stress is contagious – even if your child isn’t stressed about a particular exam, spending time with other students who are stressed may make your child feel more anxious. Help your child consider how to manage interactions with friends who might increase stress levels before exams.
Talk to your child about what they can do if they start feeling stressed or panicked before or during an exam. Some ideas could be taking deep breaths, or having a drink of water.
Be there to listen
Always be available to listen to your child talk about their stress. Validate how they are feeling, and that feeling nervous is a normal reaction to exams. Help your child feel confident in their ability by reminding them they have studied hard and do have the knowledge, but also that if for whatever reason it doesn’t go well, you will be there for them to work out what to do next.
Finally, always remember that your child’s performance in year 12 does not define their success or happiness. There are many avenues to pursue tertiary study if your child does not obtain the results they are hoping for. Encourage your child to explore their options by talking to a careers counsellor and remember there are many routes to achieving life goals. If they have their heart set on one thing, there is almost always an alternative path to achieving it.