Exams can be a difficult time for your whole family.
Children and young people who experience stress may:
- be irritable
- not sleep well
- lose interest in food
- worry a lot and appear depressed or negative
- have headaches and stomach pains
Having someone to talk to about their schoolwork can help. Support from a parent, tutor or a study group can help children share their worries and keep things in perspective.
If you feel your child is not coping, talk to their teachers at school.
Make sure your child eats well
A balanced diet is vital for your child's health and can help them to feel well during exam periods.
High-fat, high-sugar and high-caffeine foods and drinks can make your child hyperactive. They may also make them irritable and moody.
Help your child get enough sleep
Good sleep will improve thinking and concentration. Most young people need 8 to 10 hours of sleep a night.
Allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed. This will help them get a good night's sleep.
Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of anxious last-minute study.
Be flexible during exams
Parents need to be calm around exam time. When your child is revising all day, do not worry about untidy bedrooms. You should not be hard on them for household jobs that are not done.
Staying calm yourself can help. Remember, exams do not last forever.
Help them to study
Help your child revise by making sure they have somewhere comfortable to study. Help them make a revision schedule or ask the school for one.
Talk about exam nerves
Remind your child that feeling anxious is normal. Nervousness is a natural reaction to exams.
The key is to put these feelings to positive use. You can help them feel confident by reminding them of what they do know and the time they have put into study.
Relaxation techniques and mindfulness can also help to reduce anxiety and stress.
Encourage physical activity during exams
Make sure your child is active. Physical activity can help boost energy levels, clear the mind and relieve stress. Things they can do include walking, cycling, swimming, football and dancing.
Getting active for your lifestyle
Do not add to the pressure
Many children feel that the greatest pressure at exam time comes from their family.
Parents should keep things in perspective. Listen to your child, give support and avoid criticism.
Before they go in for a test or exam, be reassuring and positive. Make sure they know that failing is not the end of the world. Remind them that if things do not go well they may be able to take the exam again.
After each exam, encourage your child to talk it through with you. Then move on and focus on the next test. Avoid spending time talking about things that they cannot change.
Make time for treats
When the exams are over, help your child celebrate by organising an end-of-exams treat.
Do not use rewards as bribes. Instead, encourage your child to work for their own satisfaction.
If they get disappointing exam results
Praise any effort they made and help them to reflect on how they studied and what could change next time. Show that you understand their feelings and acknowledge their disappointment.