Are you putting your child under pressure at exam time? Is that pressure helpful, necessary or beneficial? Whether you’re a parent or a student, this blog post offers guidance to help manage exam stress effectively.
I regularly receive enquiries from students and parents wondering how to manage stress and anxiety, especially around exam time. As simple as it sounds, I recommend focusing on the basics: diet, sleep, exercise, relaxation – and I now add nature and sunlight to that list.
To concentrate effectively, understand, memorise and absorb information, we need sufficient rest, nourishment, fresh air, hydration and regular movement. Sitting at a desk for hours on end can hinder learning rather than help it.
Remaining relaxed is crucial for thinking clearly both while studying and in the exam hall. A little stress is normal – in fact, some anxiety can help us stay focused – but it’s important to feel in control, rather than overwhelmed. Learning a relaxation technique well in advance of exams is invaluable. Techniques such as calm breathing, mindfulness meditation or progressive muscle relaxation can help.
No one else can revise and take in the information for you. Your parents, despite their best intentions, cannot study on your behalf. Only you can do it and you can.
Last-minute studying was my favourite approach back in the day, but it’s not effective. A better strategy is to create a study schedule – a plan of action. Set achievable daily or weekly goals, and review and adjust them as needed.
Start studying today – do not delay!
Try to approach study with a growth mindset – believing that ability improves through effort, practice and learning, rather than being fixed. This can reduce perfectionism and fear of failure, and help you stay motivated even when things feel challenging.
Accept your reality. Don’t set unattainable goals, like saying you’ll study medicine if you’ve never completed the necessary coursework or attended required classes. Similarly, at university, it’s unfair to expect a first-class honours if assignments haven’t been submitted. Be fair to yourself and set realistic expectations.
Sleep is central to wellbeing. If you’re struggling to fall or stay asleep, it may be a sign something’s bothering you. Please talk to someone you trust – a parent, friend, relative or professional – help is available. Sleep quality can be improved through various techniques.
Try to reduce screen use in the evenings especially before bed, as blue light from phones, tablets and laptops can disrupt natural sleep rhythms. If you do use screens, consider enabling a blue light filter to reduce the impact – try to reduce your phone use overall if possible.
There’s no getting around it: we all need sufficient, good-quality, uninterrupted sleep to study effectively.
Avoid alcohol to relax and avoid drugs that claim to keep you alert. If you’re tired, go to bed early. Avoid caffeine in the afternoon, as it can interfere with sleep – including cola, energy drinks and coffee. If you must have caffeine, have it in the morning, and no later than lunchtime.
While studying, go for a quick walk to get fresh air. Research shows physical activity boosts brain function, helping you return to your desk with a fresh perspective. Exercise isn’t a luxury; it’s essential. Walk the dog, swim, or run around the block – any movement releases feel-good hormones, reduces stress, improves sleep, and clears the mind.
Spend time with friends and family. It’s important to talk with others who understand how tough studying can be. Let them remind you that exams will soon be over and that, in ten years’ time, they likely won’t matter. Schedule time for hobbies and relaxation, especially at weekends. Life is bigger than exams.
Parents: be mindful not to unintentionally increase pressure by focusing solely on results. Encourage effort and progress, rather than perfection. Provide support and reassurance, and remind your child that exams are just one part of their journey, not the whole story.
When studying, leave your mobile in another room – yes, really! You’ll be surprised how much time is saved without constant notifications. Use your mobile phone as a reward after completing specific study goals. Multitasking like trying to study and message friends on devices impairs memory encoding and learning. Walking to retrieve your phone provides a movement break too. Consider using apps to temporarily block social media distractions.
It’s tempting to eat at your study desk, but aim to eat elsewhere, ideally with family. Food fuels the brain- aim to eat regular and balanced meals. Try to avoid sugary snacks; they provide a short-lived energy spike. Instead, choose fruit, vegetables, nuts, yoghurt and keep sipping water throughout the day. Hydration is critical for brain and body function.
Move away from your study area every hour for a few minutes. It can help to study in 20–25-minute slots. A clear plan prevents wasted time figuring out what to study next. Short sessions make studying feel more manageable and help you track progress: “In this block I covered X, next I’ll cover Y.” Celebrate each achievement – self-praise matters!
Use past papers to practise timing and exam technique. You won’t earn marks for questions you didn’t answer. Know how many questions you must answer, how much time you have per question, and how marks are distributed. This knowledge can reduce stress and increase confidence. If unsure, ask your teacher or lecturer for guidance.
Consider avoiding last-minute discussions with classmates before exams – they can increase anxiety. Similarly, avoid detailed post-exam analysis that may shake your confidence. Protecting your mental space can help maintain perspective and calm.
Finally, don’t let exams overwhelm you. They don’t define you and there’s always another way to reach your goals. If you’re under pressure, please talk to someone. No one should face problems alone.
FAQ:
Q: What helps students manage exam stress?
A: Sleep, regular meals, hydration, exercise, relaxation techniques, and limiting distractions all support wellbeing and focus during exam time.
Q: How can parents help teenagers during exams?
A: Encourage effort over perfection, avoid adding pressure, support breaks and balance, and reassure them that exams do not define their worth.
Written by Caroline Crotty, psychotherapist and psychology graduate, drawing on research-informed strategies to support wellbeing and stress management
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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