The Role of Parents in helping their children avoid exam stress.

Exams are one thing that everyone fears of. We all have been through the stressful periods of preparation whether it be our internal, boards, or entrance exams. Looking through our contexts, we generally stay the whole night up trying to memorize every bit of facts and numbers to ace the exam, and eventually forget everything the day after.

However, we are evolving in ways that our exams are being taken. That being said, the role of parents is crucial for making their children’s exam days less stressful.

Below are some tips that one can implement to make their children feel better as exam days approach:

1) Help them spread out their study load:

It always comes in handy to help your kids organize their preparation early. That way they don’t have to cram lessons at the last minute. This step ensures that their studying is effective. Depending upon their curriculum, exam preparations could start a month or two weeks prior to their exams. You can help your children make a weekly routine where the child can manage time before or after school for extra studies. Then, help them mark important lessons and learn the essential concepts. Also, help them set goals such that they feel better after accomplishing a target. Simulating an exam using time limits is something that can be done so that children get used to the environment and improve thinking and writing coordination. At leisure, be available to discuss with them that they have learnt and ask candid questions.

2) Talk to them:

While being cautious to not speak of any bad news during exams, a parent must manage time for pre, and post exam talks. A good conversation, that goes about ‘give your best forget the rest’ can encourage your child to release the burden to meet expectations. Convince them that exams are only tests that allow them to improve, and the key to get through is not to make the same mistakes. Similarly, after each examination, ask how it went and respond without judging. Talk about the bad exam days more so that they won’t let it affect the preparation for the next exam. Healthy conversations can encourage your kids to do better and remain calmer.

3) Make sure they are eating healthy:

A stressed body naturally seeks immediate comfort. That is why children snack on instant noodles, chips, ice-cream, etc. during stressful times. However, the relief derived from the taste of junk food is just a temporary fix. In the long run, it can result in the production of stress hormones like cortisol.  A balanced diet can both fill and fuel the body and mind without causing harm. Some foods containing fatty acids like Omega-3 found in fish, nuts and legumes have proven to improve the symptoms of anxiety.

4) Sit with them for meditation:

Stress causes unconscious irregular breathing which sends wrong signals to the brain activating anxiety and panic response. Both tradition, and science widely recommend meditation. This technique enables conscious breathing. Regular meditation for as little as five minutes could be enough to curb stress and anxiety. During exams, the brain activities of your child, especially in the parietal lobe which is responsible for processing sensory information increases. Meditation can slow down this function and increase focus and concentration while studying.

5) Let them play, not the videogame:

During exam time, as parents, we often want our children to focus entirely on their studies. Thus, many of them stay at their desks and focus on reading or writing. Although your intent might be to remove distractions, this approach could be doing more harm than good. You see, our brain and cells survive primarily on oxygen and glucose. To pump these vital elements into the brain and get activities going, our blood circulation must be optimal. Regular movement, exercise, stretching, and walk maintains better circulation of blood and so keeps the brain afresh.

Exercise also stimulates the release of endorphins which is a hormone known to reduce stress and anxiety. But it is not recommended to exercise before bed.

6) Put them in bed in time and turn the lights off:

Final and the most important tip is to make sure your child gets enough sleep. Staying overnight to prepare for exams is never a good option. Some doctors have conducted studies that found that not getting enough sleep is almost like drinking alcohol, when people don’t get enough sleep, their ability to think clearly and make good decisions deteriorates. An eight hours sleep is mandatory. However, quantity does not assure quality here. For example, children sleep on their books despite getting a full eight hours sleep.

Above all, the prime responsibility as a parent is to be available for your child as the central support system in their difficult times. You may not be able to follow these tips perfectly all the time, but we hope you follow them to the best of your ability for a happier and healthier child this exam season!