Teen exam toolbox – how to manage exam stress

As a parent, it’s essential to remember that school performance is important but not at the sacrifice of their wellbeing, emotionally or physically. We all know that teens can be difficult and don’t always know what’s good for them, so they need a little help in implementing these guidelines.

Our guide to help your teen manage their exam stress:

• Be present when your teen needs support or to talk to you. Active listening means not interrupting them, not lecturing them, and only giving advice if they ask for it. Sometimes, we just want to be heard.
• The pressure on your teen to perform academically is immense. Remind your child that you love him or her no matter what their marks are. They need to know that your love for them is not attached to their achievements.
• Make sure that they are getting enough sleep. Teenagers need between 8 to 9 hours of quality sleep a night. This might mean helping them regulate their screen time—teenagers are not yet good at self -regulation (and even many adults still struggle with this skill!)
• Pulling an all-nighter to study may seem like the best option when they need to cram, but exams are a good opportunity to teach them time management, planning and preparation skills. Not procrastinating and studying in advance are crucial to alleviate stress. The more prepared they feel, and the more they know that they have tried their best, the better they will feel about themselves and their work.    
• Is your teen eating the correct foods to manage stress? During times of increased stress, the immune system can become depleted. Make sure to provide the right ingredients for wholesome nutritious food that can be prepared during this time (or for them to cook if you have a teen who likes being in the kitchen, this can also be a therapeutic and relaxing way to take a break in between studying!).
• A well-balanced, optimal diet includes lots of fresh fruit, vegetables, lean protein and complex carbohydrates. Teens may crave junk food, especially under stress, but this is not going to help them study. In fact, highly processed food, sugary foods, and fast food is highly inflammatory not only for the body but for the brain as well. Keep healthy snacks on hand that they can easily find.
• They need to always stay hydrated by drinking water. Coffee can be helpful in moderation and should not be drunk after 4pm so as not to impair good sleep.
• Exercise is a great stress reliever, even if it’s just a walk in the garden or around the block. More strenuous exercise is also very good for releasing endorphins, improving mood, increasing concentration and managing stress.
• Supplements can be very useful under stress:

 For example Calmettes with contains valerian root extract , which has a mild sedative action, for nervous tension and anxiety.

• Meditation even for a few minutes a day can soothe the mind and promote focus and concentration.
• If your teen feels overwhelmed and anxious, breathing in deeply for a count of 4, holding for a few seconds and then exhaling gentle for a count of 5 will calm the nervous system. They should begin to feel much calmer after only 2 breaths.

By following these tips, you can help your teen get through exam time with ease.

Reference: Calmettes PI

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