Exam time can be challenging for children and young people, as well as their families and those who support them.
Many young people report being overwhelmed by the pressure of doing well in their exams and because families operate as emotional units, stress can create a ripple effect, impacting other family members.
The need to create a revision timetable is often misinterpreted by young people to mean that they have to revise at every given moment, but this couldn’t be further from the truth. Young people need adequate sleep and social time to recharge and relax.
There are a number of negative habits that young people can fall into:
- Relying on energy drinks or coffee for extra energy, which might help them stay alert, but can have detrimental effects on sleep, mood, and appetite. Caffeine is a habit-forming drug that provokes anxiety and can disrupt our ability to process and learn information.
- Overworking themselves to the point where they focus all their energy on exam preparation at the expense of their health, social life and sleep.
- Putting too much pressure on themselves, which can be in the form of negative self-talk, leading to demotivation and a loss of energy and concentration.
Practical Tips for Supporting Young People Through Exam Season
You can support them to manage their time for exam preparation, which will help them build life skills, such as time management and organisation skills.
Creating a revision timetable based on exam needs will give young people a sense of control and perspective, but you should encourage them to set realistic goals for what can be achieved in a day.
Make sure to schedule time for relaxing, such as socialising or gaming. Spending all their time studying can be counterproductive as it can lead to stress and burnout.
Stress affects young people in different ways, with some rising to the challenge and others being overwhelmed by anxiety and worry. It’s easy to dismiss and invalidate how they feel by telling them it will be fine.
Asking open questions about what young people are worried about gives them the chance to air any problems, worries or stresses they have, while giving you a chance to reassure them and boost their self-esteem.
Paying attention to feelings and worries of failure, disappointment and pressure is key to helping young people cope and to feel heard. Never underestimate how much your love and support can help with building resilience in the face of stress!
The importance of sleep for cognitive performance cannot be overstated. When we sleep, our brains process information to create memories which is a vital function when learning and retaining information.
Revising late at night can impact our sleep patterns. When we use screens, they emit blue light that can disrupt our sleep and strain our eyes.
Studies have found that those who sleep longer the night before an exam perform better, suggesting that sleep is more important than last minute cramming.
The NHS recommend that young people get between 9-10 hours of sleep per night.
Exercise has many benefits to our physical and mental health, with just 30 minutes of moderate physical activity having a positive impact.
Exercise causes our bodies to release chemicals called endorphins, which decrease stress and improve sleep.
A short walk or bike ride can help young people de-stress and recharge, while team sports like football or rugby can improve socialisation, benefiting their mental health.
- Inability to sleep, eat or socialise.
- Uncontrollable feelings of anxiety, anger, stress and worry.
- Panic attacks and emotional outbursts.
- Self-harm behaviours or suicide ideation.
- Violent behaviour to adults or other children.
- Reliance on alcohol and other drugs.