Examinations have always been a defining aspect of academic life, shaping students’ futures and determining their educational progress. For many students, however, exams can be an overwhelming source of stress, bringing with them anxiety, fear, and pressure to perform well. Parents, too, often share in this stress, either out of concern for their children’s academic success or because of the high expectations placed on them. Managing stress during examination periods is crucial, not only for maintaining good mental and physical health but also for ensuring optimal performance. Stress, when poorly managed, can lead to burnout, reduced concentration, and even long-term health issues. However, with the right strategies, students and parents can navigate exam periods more smoothly, turning what often feels like a battle into a well-prepared journey toward success.
For students, the fear of failure, parental expectations, peer competition, and self-imposed pressure to excel contribute significantly to stress. The vast syllabus, strict time constraints, and uncertainty of exam questions only add to the burden. Physically, stress can manifest in symptoms like headaches, stomach aches, and insomnia. Mentally, it can lead to negative thoughts, self-doubt, and difficulty concentrating. For parents, the stress comes from wanting the best for their children while struggling to provide support without appearing overbearing.
The good news is that stress can be managed effectively with the right approach. For students, balancing preparation with self-care is key.
1. Develop a Realistic Study Plan
One of the primary sources of exam stress is feeling unprepared. Students often leave studying until the last minute, leading to panic and mental exhaustion. A structured study plan can help avoid this. Breaking subjects into manageable portions, setting daily study goals, and using timetables ensures that revision is systematic and less overwhelming.
2. Adopt Effective Study Techniques
Not all study methods work for everyone. Some students benefit from summarising notes, while others prefer mind maps, group discussions, or audio recordings. Practising past questions also helps with familiarising oneself with exam patterns and improving confidence. Active recall and spaced repetition, proven study techniques, can also boost retention and reduce the last-minute rush.
3. Prioritise Sleep and Rest
Many students fall into the trap of late-night cramming, believing it gives them an edge. However, lack of sleep impairs memory retention and cognitive function, making it harder to recall information during exams. A minimum of 7–8 hours of sleep is essential for maintaining focus and alertness.
4. Maintain a Healthy Diet and Stay Hydrated
Food plays a vital role in brain function. Junk food and excessive caffeine may provide temporary energy boosts but often lead to crashes in concentration. Instead, students should opt for brain-boosting foods such as nuts, fish, fruits, and vegetables while ensuring they stay hydrated.
5. Take Breaks and Exercise
Sitting for hours without breaks can lead to mental fatigue. Short breaks, involving activities like stretching, walking, or even listening to music, help refresh the brain. Exercise releases endorphins, which naturally reduce stress and improve mood.
6. Stay Positive and Avoid Comparisons
Negative thinking increases anxiety, making exams seem more daunting than they are. Students should focus on their progress rather than compare themselves with peers. Practising self-affirmation and visualising success can significantly reduce stress levels.
7. Seek Support When Needed
Students should not hesitate to talk to teachers, parents, or friends if they feel overwhelmed. Sometimes, voicing concerns helps in finding solutions and gaining reassurance.
Tips for Parents to Support Their Children
Parents play a crucial role in helping students manage stress. Their approach during exam periods can either ease or worsen anxiety levels.
1. Create a Conducive Study Environment
A quiet and well-lit space free from distractions allows students to concentrate better. Parents should help establish a suitable environment that encourages productivity.
2. Encourage and Motivate Rather Than Pressure
While every parent wants their child to succeed, excessive pressure can be counterproductive. Encouragement and positive reinforcement boost confidence more than constant reminders of expectations. A simple “I believe in you” can do wonders for a student’s self-esteem.
3. Recognise the Importance of Breaks
Parents should understand that continuous studying does not always equate to better performance. Encouraging breaks and leisure activities helps students refresh their minds.
4. Ensure Proper Nutrition and Sleep
Parents can contribute by ensuring their children eat nutritious meals and get enough rest. Preparing healthy snacks and reminding them to sleep early can make a significant difference.
5. Offer Emotional Support
Sometimes, all a student needs is a listening ear. Parents should be available to discuss their children’s fears and anxieties, offering reassurance instead of criticism.
Exams will always be part of the academic journey, but stress does not have to be. With proper planning, healthy habits, and the right support system, students can approach exams with confidence rather than fear. Parents, too, must shift from a results-driven mindset to one that prioritises their children’s overall well-being. Schools should equally play their part in fostering a learning environment where students feel guided rather than pressured.
