7 Tips To Reduce Exam Stress

Exams are a major cause of stress for many students. Exam stress symptoms come in many forms, and some may be more difficult to spot – lack of sleep, inability or lack of desire to socialize, a bad mood that seems to linger, or even loss of appetite. Unfortunately, some of these symptoms can be quite detrimental to overall health; for example, those who don’t sleep well may be unable to focus the following day. Falling into this cycle can make things seem even more overwhelming, and may lead to even more stress – so it is important to be aware of these patterns. Luckily, however, there are many effective ways to manage exam stress. We’ve put together a list of our favorite tips to reduce exam stress, so read on for some advice on helping your child or student stay calm and collected before, during, and after exams.

Tips To Reduce Exam Stress

1. Breathwork

Simple breathing exercises are one of the best methods for coping with exam pressure in an effective way and can be used at any stage of exam preparation (or life!). Breathwork involves encouraging your child to consciously inhale and exhale, and to observe the effects that these controlled breaths have on the body. Breathwork has also become increasingly popular among adults in today’s society, as a method to reduce anxiety. An often-overlooked tool, focusing on the breath is the best way to regain a sense of calm and control. Actively slowing down the breath and focusing on how this impacts the body can slow your child’s nervous system and instill a renewed sense of clarity.

If you’re afraid that your child may find exercises like this a bit boring, don’t worry – there are many breathwork exercises that are tailored to suit children specifically (such as this one from veryspecialtales.com) so you can make this practice more interesting for them. Many children learn from seeing their parent or guardian perform these actions, so consider joining your child for some deep breathing. You’ll both feel the benefits!

2. Exercise
It’s really important that your child maintains some level of physical activity during the exam period. Exercise is an incredible way to release stress and exam tension, as well as being important for overall physical health and wellbeing. Find an activity that your child enjoys and encourage them to pursue it regularly, carving out time for exercise even during periods of intense studying. Practices like yoga can be a great choice, as they combine breathwork with movement, which has many benefits.

3. Healthy diet
As more and more research delves into the causes and effects of stress on the body, diet is emerging as an extremely important factor in dealing with exam stress. A healthy diet can be a great help for your child when it comes to studying for exams, but is also important on exam day too – a good breakfast will enable your child to perform the best they can.

A healthy diet should include plenty of the following:

• Fresh fruit and vegetables
• Unprocessed whole foods
• Proteins for cell growth and repair

Try to limit processed foods and dishes or snacks with lots of sugar – these can provide a burst of energy, but are rarely a good source of the nutrients your child needs for brainpower.

4. Provide a safe space to talk
One of the best forms of exam stress relief is a simple conversation. Make sure your child knows that you are receptive to their worries and anxieties surrounding exams, and that they can always come to you when they have questions or need advice. Rather than instilling your own feelings and stresses, listen to your child’s experience – they may be feeling differently to you and may have different needs than you did when you were younger. As the saying goes: “A problem shared is a problem halved.” Children suffering from exam stress usually need a person to rely on and speak to, so be that person for them.

5. Provide a safe space to study
This is one of the most useful tips to reduce stress during exams. By ensuring your child has a space to learn and study that reflects the unique way they learn, you’re assuring them that their needs are important, and ensuring they get the most out of study sessions. Some children like to work in an environment with some background noise, so you may wish to introduce some calming music for focus. Other children like to learn in silence. By discussing this with your child and finding what works best for them, you can create the perfect study space for them.

6. Introduce some fun learning techniques
Studying doesn’t have to be boring! If your child is suffering from a lack of interest or motivation when it comes to learning, consider introducing some fun learning techniques. Your child may be a visual learner, in which case flashcards or mental maps could help them come to grips with difficult concepts. By aiming to connect your child’s creativity with their study techniques, you can encourage them to be more interested and involved.

7. Don’t put them under too much pressure
Finally, despite all of these tips, sometimes students will simply have a bad day, or an exam may not go as well as they had hoped. In this case, one of the best exam stress tips is just to reduce exam pressure on students! Don’t be too hard on your child if they feel like they didn’t perform well in an exam. Explain to them that it isn’t the end of the world, and doesn’t mean they should give up on future tests.

We hope this list of tips to reduce exam stress is useful for you and your child or student, and wish you all the best in helping them to manage their exam stress.

Featured image by Unseen Studio on Unsplash