Help your kids cope with exams

It is almost the end of the matric exams, and with exam season quickly approaching for other school and university students, end-of-year exam stress is on the rise.

Exams are one of the most stressful times for those writing them. Stress – which can quickly escalate to panic – can worry parents who have to watch on helplessly without always knowing how to make it easier for their kids.

Try these steps to help guide your child to exam success in what has been a very challenging year in education for learners, parents and teachers alike:

Eight hours of sleep

Getting enough sleep is crucial when writing exams, with eight hours a night as the minimum. Because our brains process the information we receive during waking hours when we’re asleep, a loss of sleep hours can result in issues such as a drop in reasoning skills and linguistic coherence.

Learners who are struggling to sleep might need something to distract their minds, so trying sleep soundtracks such as rain, wind, white noise, pink noise or whale sounds could make a difference. Sleep sounds can be found on YouTube and Spotify or apps such as Headspace or Noisli.

Ensure good sleeping conditions

Getting to sleep is all about comfort. Ensure a dark room, or soft dim night lighting, and avoid screen time at least half an hour before bed. A good comfortable mattress supports our bodies as we sleep, keeping our spines in a neutral position.

Teljoy CEO Jonathan Hurwitz said, “You wouldn’t run a race without the right shoes. Yet even though humans spend up to a third of the day sleeping, we often don’t consider how an old mattress, or one that isn’t offering adequate support, is affecting our quality of sleep.”

Drink adequate amounts of water

Dehydration can lead to tiredness, headaches and poor concentration. Summer heat in Pretoria can quickly cause dehydration. Research has found that dehydration can lead to declines in complex problem-solving and attention, some of the most important skills during an exam. Keep a jug of water and a glass on your child’s desk. Flavouring the water with fruits such as apples or lemon, and herbs such as mint are helpful ways to ensure your child stays hydrated.

Revision, revision, revision

Learning things quickly, or cramming before an exam, can cause your child to forget what they have studied, as these techniques only make use of short-term memory. Revision will help transfer the information to your child’s long-term memory. Past papers can be a useful way to prepare your child for the exam and make them feel more at ease when they tackle it on the big day.

Prioritise study time

Give your child a break from household chores and other distractions. Give them as much time and space to commit to studying as possible. It is also important to be aware of noise in the home during study time. A few weeks of sacrificing the newest Netflix hit can make the world of difference in your child’s success.

Remember to keep the household positive during this time. Discuss how important exams and studying can be, but keep a positive tone that will encourage your child to tackle their exam studying with confidence and good motivation.

Exercise as a release

Exercise gives the brain an oxygen boost and releases various brain-boosting hormones like dopamine, which positively influences learning and attention, and serotonin, which boosts mood and helps regulate sleep cycles. Just beware of exercise that can be exhausting, a simple walk is good enough.

Regular breaks

Our attention starts to flag after about 40 minutes, so regular breaks should be set within the study timetable.

During the break, it is important to use the time to take a break. Move away from the study area and encourage an activity that is not related to the study skills like thinking or remembering. Active movement can bring balance to your child’s day during study periods.

Healthy diet and lots of snacks

Stay away from foods high in sugars and simple carbs like chips, sugary snacks and soft drinks which can result in concentration problems and restlessness, often followed by a crash and sleepiness. During study breaks, learners should have healthy snacks and drinks on hand. Your child’s favourite snack is a great reward for a successful study session.

On the day…

Keep the house calm and positive. Your child’s mindset going into the exam can affect their confidence and recall. Make sure your child eats a protein-rich breakfast soon after waking, such as scrambled eggs and toast. Other protein-rich foods include cottage cheese, yoghurt, nuts and whole-grain cereal with milk.

Helping your child feel adequate will go a long way in making them feel confident about tackling the stressful exam period.

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