Wednesday 13th March 2019

MR LINNELL

AT KS4/KS5

EXAM STRESS

WELCOME In Year 11 students face their first real exams. In Year 13 these exams often determine their future direction and prospects. This means students are increasingly under more and more pressure.

Mr J Linnell

Head of Sixth Form

THE ISSUE - A growing issue for student well-being

The recent reforms to GCSE 9-1 and A Level programmes have made the pressures even more intense than a few years ago.

EXAM STRESS

https://www.theguardian.com/education/2018/may/17/stress-and-serious-

anxiety-how-the-new-gcse-is-affecting-mental-health

THE ISSUE - A growing issue for student well-being

Some say:

A little stress can be a good thing: it can be the motivational push that we need to get things done.

But it is how we handle and support those facing this pressure that can mean the experience is positive or negative.

EXAM STRESS

Identifying exam stress in your child

Children and young people who experience stress may:

worry a lot

feel tense

get lots of headaches and stomach pains

not sleep well

be irritable

lose interest in food or eat more than normal

not enjoy activities they previously enjoyed

seem negative and low in their mood

seem hopeless about the future

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Having someone to talk to about

their work can help. Encourage

your child to talk to a member of

school staff who they feel is

supportive. If you feel your child

isn't coping, it may also be helpful

for you to talk to their teachers at

school.

Try to involve your child as much

as possible.

What you can do as a parent to support?

Parents can do a lot to support:

Maintain your calm

This one is a no-brainer. The calmer you are, the clearer you will be able to think and you will help your child to remain stress-free. Panicking and being nervous yourself is the easiest way to stress out your kid. Keep calm and do not induce panic in the environment. This will let your child study in a relaxed manner.

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What you can do as a parent to support?

Parents can do a lot to support:

Stop with the comparisons

One of the biggest mistakes that parents tend to make is comparing their children with others or telling them how certain relative's children scored well. This is especially important if you have a high-performing elder child and you are tempted to make an example out of his or her. Comparisons lower the level of self-esteem in kids, instead encourage them to do their best and stay right behind them, no matter what.

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What you can do as a parent to support?

Parents can do a lot to support:

Clear the distractions

Now, tread cautiously here. As much as you are doing it to help your child focus better, it may come across as very rude, if you are doing it on your own.

It is important that you sit with them and tell them how the removal of certain distractions will help them perform better. The list can include anything from their smartphones, Netflix account, social media etc.

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What you can do as a parent to support?

Parents can do a lot to support:

Fix a routine for them

Even if your child is a night owl, they will be appearing for exams during the day time. Hence, it is important that you gently but sternly set a proper time-table and routine for them. Ensure that they are getting plenty of sleep and wake them to a filling and nutritious breakfast.

EXAM STRESS

What you can do as a parent to support?

Parents can do a lot to support:

Teach them to take plenty of breaks

It does not matter what your child’s studying schedule is like, it is crucial that he/she takes a break. It will help the children to concentrate better and start with a fresher mind. Jogging, listening to music and cycling are some of the few ways they can enjoy their break time. However, encourage them to stay away from multimedia and instead do some light, physical activity.

EXAM STRESS

What you can do as a parent to support?

Parents can do a lot to support:

Create a positive environment

Ultimately, parents need to remember, it is NOT the end of the world. As much as they want their kids to do well in these exams, it does not mean that the house should start looking and feeling gloomy. Stay happy and positive and rub it off your children as well.

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What students can do for themselves to help handle exam stress

1. Remember to breathe

Setting aside a couple of minutes every day to practice mindfulness techniques, such as breathing exercises helps you to calm down your body's stress response and shift your attention back to the present moment. In turn, this gives you time to rationally think through the anxieties you have, rid yourself of unhelpful thought patterns and enables you to deal with a large number of exams and begin more effective revision.

EXAM STRESS

What students can do for themselves to help handle exam stress

2. Eat, sleep and exercise well

Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. For your body's best performance, make sure you're getting 8/9 hours of sleep, enough slow-release carbs, less caffeine and more water, and at least half an hour of exercise per day.

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What students can do for themselves to help handle exam stress

3. Set realistic goals

Setting realistic goals, whether you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of yoursituation and working within the realms of what you have maximises your productivity without the risk of burning yourself out.

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What students can do for themselves to help handle exam stress

4. Don't go it alone

In 2004, a research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.

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What students can do for themselves to help handle exam stress

5. Pace yourself through panic

Panicking before, during or even after an exam is common among university students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back the problem at hand, being sure to break it down into several, manageable chunks. Remember that there is usually a rational solution to every problem, even if you can't see it at first glance.

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What students can do for themselves to help handle exam stress

6. Believe in yourself

When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to replace it with a positive one. For example, instead of thinking 'If I don't get at least a 2:1, I am a failure', think 'Whatever I get, I will be proud of myself and value how much I have already achieved'. You can do this!

EXAM STRESS

What students can do for themselves to help handle exam stress

7. If you feel like you are struggling, talk to someone

Asking for help is never shameful. In the most extreme cases, it can help save a life. When struggling, talk to friends, family, or your personal tutor about how you are feeling. Alternatively, don't be afraid to seek professional help and support.

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Before we finish do you have any questions?

Q&A

EXAM STRESS

Wednesday 13th March 2019

MR LINNELL

AT KS4/KS5