During exam season, especially in the final stretch, many students and parents may find themselves feeling overwhelmed or burnt out.
“After a full year of studying and nearing the end of exams, students may find themselves reaching a tipping point. This critical period can be marked by heightened stress and fatigue. Two of the biggest causes of stress during exam time are ineffective time management and neglecting to make time for mental breaks,” says Nawaal Schroeder, an occupational therapist practising at Netcare Akeso Alberton.
“During the exam season, we commonly find students and their parents focusing primarily on studying and academic-related activities. However, something that frequently remains on the back burner in terms of priority is consciously making adequate time for the other activities of our daily lives, and this should include taking some time out, especially for ourselves. By incorporating regular breaks and managing study schedules more effectively, students can mitigate stress and approach exams with greater clarity and confidence.”
She points out that exam season is a marathon, not a sprint: “By creating a workable balance, we can better manage the stress that comes with exams, as students and parents, and keep our own energy reserves replenished. This helps us maintain the energy needed to complete the entire exam programme and also reinforces healthier routines that are foundational for both mental and physical well-being in our day-to-day lives over the long term.”
Set realistic goals
As we reach the tail end of an extended exam period and an even longer year, it is crucial not to lose sight of our goals or the importance of reducing stress. Effective stress management can be greatly aided by open communication between students and parents. “Take time to discuss what mutual expectations around results look like and set realistic and workable goals,” Schroeder recommends.
“During exam season, we should focus on supporting and motivating our kids. It is important to listen to the difficulties they are facing and offer meaningful advice and motivation instead of choosing to highlight the negatives adding to their stress. Take time to appreciate progress and the effort they are putting in.”
According to Schroeder, an important aspect to remember is the expectation that children will manage their mental and physical well-being. Although children may be old enough to manage themselves, parents should monitor their well-being throughout the exams, including whether their child is getting enough sleep and rest balanced with study time, to ensure they make the best use of their available time.
Coping on the day of the exam
“Managing stress on the day of the exam is all-important because high stress levels can negatively impact the ability to concentrate, think logically and problem-solve during exams.”
Parents can provide support by ensuring a calm environment the morning before the exam and making the necessary transport arrangements so their child arrives at the venue on time.
“Some practical tips for students to defuse stress include pacing, deep breathing, finding a quiet space to stay focused and calm, and listening to calming and relaxing music, for example,” Schroeder says.
“Don’t entertain negative self-talk, which can cause you to panic in the exam room. Compose yourself with a few deep breaths and start by reading all the questions carefully to understand exactly what is required and how much time to allocate to each question.”
After the exam
She continues, “After the exam is over, students must avoid being too self-critical of their performance and instead take some time to rest before going through the exam paper. Take it as an opportunity to celebrate where you answered well and improve on other areas where needed. Parents also should be mindful of their own reaction to their children’s exam performance and results, avoiding comparisons with siblings or classmates.
“After an exam, take time to ask them about how it went and how they are feeling. Encourage evaluation of the exam and offer guidance and support. This conversation should be a safe space, without criticism or judgement. Even older children can be extremely sensitive to parental expectations, and the stress of falling short in academic performance can cause great anxiety.
“Waiting for exam results and the emotional toll of processing the marks can also be difficult for students to manage, and when this happens, they need support. Parents should strive to be there for their children with understanding and encouragement, while siblings, teachers and friends can also offer invaluable assistance in coping during these potentially stressful times.
“Our message to anyone overwhelmed by stress, including exam-related stress, is to prioritise your well-being above all else. If you find it difficult to manage, remember that professional help is available.
“If stress persists or feels unmanageable every time you are faced with tests, exams or deadlines, it is recommended you consult a mental health practitioner such as a psychologist or occupational therapist to assist with developing coping mechanisms, time management skills and building resilience,” Schroeder concludes.
In the event of a psychological crisis, assistance is available 24 hours a day, seven days a week, via the Netcare Akeso Crisis Line on 0861 435 787. Any time of day or night, 365 days a year, trained counsellors are available to listen and can guide you on the various options for mental health support.
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