The Mazenod Gazette

Psychologist’s Perspective 

Supporting your son through Exam Season

Exam Preparation = Being Game-Ready

While it may feel like exams at Mazenod are some time away, the planning for being both academically and emotionally prepared begins now. Building healthy routines, practising effective study habits, and managing stress early on lay the foundations for confidence when exam time arrives. 

 

Preparing for exams is much like preparing for a big game in competitive sports. For example, there’s the training, the build-up of pressure, the performance on the day, and the reflection afterwards. Athletes need more than just physical strength to play the game; they also need strategy, rest, and support from their coaches, teammates and families. This perspective helps us see exam season as a journey, not just a single event, and reminds us that parents have a vital role to play in keeping their sons steady, grounded, and confident.

 

The Pre-Season: Building the Foundation

In sport, athletes use the off season to build their base fitness and skill. Similarly, for students the weeks leading up to exam time means setting up the healthy routines that support learning and focus. Getting enough sleep (8–10 hours), eating well, exercising regularly, and having time for hobbies or social connection all lay the foundation for strong mental health and academic success. 

 

This stage is easy to overlook, but without it, students can enter the exam period already tired, stressed, or overwhelmed. Watch for changes in your son’s mood, sleep, motivation, or interest in things he usually enjoys as these can be signs that he needs to slow down and reset.

Parent Tip: Encourage balance by purposefully weaving in both rest and relaxation into your son’s week. You might say, “You’ve been working hard. Why don’t we take a break and do something fun together this weekend?

 

Training Phase: Study with Structure

As exams get closer, it’s time to train. Athletes don’t rely on one exhausting session the night before the game. They build both their skills and stamina through steady practice.  The same is true for studying. Effective preparation isn’t about endless hours at the desk, but about consistent, focused effort.

 

Encourage your son to use a simple study timetable, break tasks into smaller achievable goals, tackle the hardest subjects first, and use distractions as rewards when the work is done. Just like training builds confidence for game day, structured study routines prepare students to walk into the exam room feeling ready.

 

You can support your son by helping create a calm study environment, checking in regularly (without hovering), and praising effort, not just results. Mindset also matters here. Feeling nervous is a normal feeling – it doesn’t necessarily mean he is not prepared. It means that he cares about learning. Remind him that all he can do is his best with the circumstances he has, and that is enough.

 

Parent Tip: Notice and name your son’s effort. Try saying, “I can see how much thought you’re putting into your study plan. That consistency is what will help you on the exam day.”

 

Crunch Time: When Pressure Hits

Even the best athletes feel nerves before a big match. As exams approach, your son may feel overwhelmed. This can show up as procrastination, snapping at others, or shutting down altogether.

 

This is when your calm presence matters most. Encourage him to talk, whether it’s to you, another family member (e.g., a sibling/cousin that has gone through this before) or someone at school like a trusted subject teacher, his Year Level Leader, or one of our psychologists here at Mazenod. Remind him that asking for help is a sign of strength, not weakness.

Parent tip: Keep perspective when he can’t. You might say, “It feels like a lot right now, but let’s take it one step at a time, you don’t need to do everything at once.” Or ‘What matters is that you gave it your best shot’. 

 

Game Time: Performance Phase

On exam day, preparation matters, but so does focus and mindset. Help your son implement strategies that help keep him calm. These may include:

 

  • Deep breathing exercises: Slow, deliberate breaths help lower heart rate and calm racing thoughts. Try the Box Breathing technique by breathing in for four, holding for four, exhaling for four.
  • Stretching or movement breaks: Gentle stretches or shaking out tension can release built-up stress and improve alertness.
  • Quiet reflection or visualisation: Encourage your son to take a moment to picture himself working calmly through the exam, much like an athlete visualises successful plays or routines before a game.
  • When faced with challenges like a question you cannot immediately answer. Normalise their experience by explaining that most people will encounter some questions that they find more difficult than others. Set aside the question and move to the next with the intention of coming back to it if time allows.
  • When self-doubt shows up. It’s common for our minds to question our preparedness for our exam. When self-doubt shows up during the exam, it can help to acknowledge it without letting it take over. Some students find it useful to respond to those thoughts with something like, “Thank you mind—I knew you’d show up. But right now, I’m focusing on the question in front of me’. 

 

Parent tip: Offer reassurance without adding pressure. Try, “Trust the work you’ve done. Take it one question at a time.”

 

Post-Game: Reflecting and Recharging

After the final whistle, athletes and their coaches will often reflect on the game. They might ask themselves what worked, what didn’t, and what to improve next time. Exams are no different. Whether the results feel like a win or a learning curve, encourage your son to reflect with self-compassion.

 

Celebrate his effort, not just results. Rest and recovery are just as important as preparation. Acknowledge the growth, not just the grade.

 

Parent tip: Celebrate finishing with encouragement. You might say, “I’m proud of the way you approached this exam period. Let’s do something together to mark the finish line.”

 

By helping your son approach exams like a well-rounded athlete; balancing preparation, rest, mindset, and seeking support, you are setting him up not just for academic success, but for resilience and confidence that will carry him well beyond the classroom.

If you feel that your son would benefit from further support, please reach out to the psychologists at Mazenod college at counsellors@mazenod.vic.edu.au or speak with your son’s Year Level Leader. 

 

 

 

 

 

Rebecca Ferrarotto 

Psychologist

 

 

Additional links and resources: 

Australian Government Department of Health, Disability and Aging. (n.d.). Sleep and exercise guidelines by age. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians?utm_source=health.gov.au&utm_medium=callout-auto-custom&utm_campaign=digital_transformation

 

The Wise-Mind. (2018, June 26). Wise mind [Video]. YouTube. https://www.youtube.com/watch?v=-uOGRaTaVv4

 

Calm. (n.d.). Box breathing. https://www.calm.com/blog/box-breathing

 

Harris, R. (n.d.). Thanking your mind: Taking the power out of difficult thoughts [Video]. YouTube. https://www.youtube.com/watch?v=206WtwEyqzg