Exam Season is here…
We seem to be moving into that time of year again when exams need to be taken – regardless of age, this is always an unnerving and distressing time for most. The fear of failure, the pressures we put upon ourselves, the thought of disappointing the ones we love, or ourselves….it’s no wonder many of us ‘shut down’ at these times or put our barriers up.
During these times, we need to avoid feeling emotionally or physically exhausted. Listening to our bodies when they need our attention is crucial – signs of emotional fatigue include emotional sensitivity, mood changes and an increase in anxiety. Physically, our bodies can also tell us we’re stressed – headaches, aches and pains and overly fatigued – all signs we need to slow down.
So, if you’re a parent, or a student yourself, I thought It’d be useful to share some of my insight over the last sixteen years working with young people, for my perspective and theirs about what works for them.
1. Plan ahead and make a list of priorities – This could be making a revision timetable which is colour-coded, and planned. I would suggest doing a two-weekly timetable so it feels like a more manageable plan. Sometimes if we stick to the same plan for months on end, our lives change and priorities move up the list. Working with colour works best – especially for Neurodiverse students who may work more successfully if it's visually broken up. Sticky notes and spreadsheets work well too.
2. Self Care – Whatever works for you (if you’re the student), or your child, implement this into their routine. Gaming, taking a long hot bath, watching an episode of something they enjoy on Netflix – everyone is different. This works best if it’s timed. For instance, “If you’re able to do an hour’s worth of maths now, you can go on your Xbox for 30 mins” etc – sounds simple, but it’s proven the brain works at it’s best when we take regular breaks and ‘switch off’
3. Time in Nature – Plan together with your child to go for a walk, even just 20 mins at a time to get some natural light and fresh air. This will help reset the nervous system, so you both feel less stressed and physically tense.
4. Diet - Craving sugar and energy drinks is a quick fix or releasing endorphins to give us pleasure, making the task seem more manageable. It’s good to reward ourselves with treats, but it’s so important to get some of the good stuff into a student’s diet too. I find hiding fruit and vegetables in their food is a great way of doing this – ie. Spaghetti Bolognese with grated carrots, onions and tomatoes, Breakfast smoothies with strawberries and banana, or perhaps burgers with salad and sweet potato fries. However you can do it, it’s worth giving it a go. Nothing beats the taste of chocolate and sweets for most, but even if we aim for one healthy meal a day that’s successful. Water is also essential for keeping us hydrated – it’s been proven that drinking water reduces our anxiety too, aiding cognitive brain function.
5. Sleep and Routine – On study leave, or at the weekends, try and wake up an hour earlier and finish revising earlier. Having time at the end of the day to properly unwind can aid better sleep and less stress.
6. Talk and communicate – Students are not robots and cannot switch off their natural instincts – they want to be relaxing and socialising with friends, we’ve all been there. Talking openly and honestly, to support them with their routine will be important. There may be days leading up to exams where it becomes “too much” At those times, we want them to feel listened to, heard and understood. Emotional support is a life line during times of increased stress and anxiety.