Guest post by Childline
Right now, thousands of children and young people are sitting exams across the country. Many of them will be feeling anxious and worried about how they will perform. Understandably this can be a stressful and difficult time, both for those taking the tests and for family and friends who want them to do their best. Understanding how to reduce exam stress is crucial during this challenging period.
Of all the counselling sessions that Childline have provided on managing exam stress, 22% of those are delivered in May. When reaching out to the NSPCC-service, children talk about how they feel under pressure to perform well in their exams, both from themselves and from their family members. They also report struggling to find the right balance between revision and taking breaks and suffering from a lack of sleep and sometimes even having nightmares.
To help all involved navigate this difficult period Childline is sharing some useful exam stress management tips which are also available on the Childline website.
Top exam stress tips for children
- Think positively. When we feel anxious, we can start thinking things like ‘I can’t do this’ and ‘I’m going to fail’. It can be difficult but try to replace these with positive thoughts such as: ‘this is just anxiety, it can’t harm me’ and ‘relax, concentrate - it's going to be okay’.
- Be honest about how you feel. Sometimes people can put pressure on you without even realising and sometimes it can help to talk about how it makes you feel. Talking about things can help you to think about other ways they can support you in the future. If you’re worried about telling someone, you can always talk to us.
- Don’t compare yourself to your friends: Competing with your friends can help to keep you motivated. But it can also make you feel like you’re not good enough, especially on social media. Try keeping a list of the revision you’ve done so you can see how much you’re achieving.
- Let your stress out: through art, a mood journalor write a letter to someone you trust saying what’s happening. The Childline website has plenty of resources to help with this, including Art Box which provides a space for young people to write or draw about their feelings.
- Create a realistic revision schedule: Your brain needs time to process information, and short breaks actually help with retaining what you've learned.
- Take care of your physical health: Regular exercise, healthy eating, and getting enough sleep can significantly improve your concentration and memory.
- Keep perspective: Remember that exams are important, but they don't define your worth or determine your entire future. There are always alternative paths if things don't go as planned
Top exam stress tips for parents and carers
- Reassure your child that you are here to support them.
- Talk to them over text or on the phone if they don’t feel able to talk in person.
- Recognise that their feelings are valid and letting them know it’s ok for them to be honest about what they're feeling.
- Help them think of healthy ways to cope. You could try things like yoga, breathing exercises or mindfulness together.
- Help your child maintain perspective about their exams. Remind them that while it's important to try their best, their self-worth isn't defined by their grades.
Children can contact Childline on 0800 1111 or childline.org.uk. Any adults concerned about a child’s safety or wellbeing can contact the NSPCC Helpline at help@nspcc.org.uk or by calling 0808 800 5000.