Heads of House 

As the Heads of House, we understand that stress and pressure during assessment and exam period can feel overwhelming for many students. This time of year can increase feelings of anxiety and stress, and it’s crucial that we support our students not only academically but also in maintaining their overall wellbeing. At Mt A, we always put biology before behaviour. By fostering a supportive environment and encouraging healthy habits beyond study routines, you can help your child manage stress and perform at their best. 

Sleep Hygiene – 8 hours minimum of uninterrupted and quality sleep

The research is in and cannot be refuted! One of the most significant ways to support your child’s wellbeing during exams – and every day of the academic year - is by emphasising the importance of sleep. Good quality sleep is vital for memory consolidation, focus, and emotional regulation. Encourage your child to maintain a consistent sleep schedule with at least 8 hours of sleep each night. Sleep not only helps improve cognitive function but also boosts their mood and ability to manage stress. It’s crucial that your child avoid staying up late cramming the night before an exam. While it may seem like a good idea to “catch up” on study time, lack of sleep can impair their ability to retain information and perform well. Encourage them to establish a calming bedtime routine, such as reading, taking a warm bath, or practicing relaxation techniques, to help their body and mind wind down before bed (Walker, 2017). There is an EXCELLENT podcast about sleep science from ‘The Imperfects’ Team.  It is here: Maria Ruberto – Sleep Your Way To Your Top - TRP@HOME .  It is available wherever you listen to podcasts. Do not be put off by the 90 minutes! It is worth the listen! In today’s digital world, screen time can also have a significant impact on your child’s sleep quality and mental wellbeing. Excessive use of phones, computers, and other screens—especially before bed—can interfere with their ability to fall asleep and stay asleep. The blue light emitted by screens can suppress melatonin production, making it harder to relax and fall into a deep sleep. Encourage your child to limit screen time at least one hour before bedtime. Judith Locke, Clinical Psychologist and upcoming guest speaker to Mt A,  writes about this in her most recent book, ‘Raising Anxiety.’

Moving and Improving

Physical health also plays a key role in overall wellbeing during exam periods. Regular exercise can be incredibly beneficial in reducing stress levels. Research shows that exercise not only helps with stress relief but also boosts mood, increases energy levels, and enhances cognitive function. Even small bursts of physical activity can make a significant difference in their ability to concentrate and manage stress. It does not need to be structured exercise.  Walking the dog, playing in a park/nature reserve or a quick jog around the block make a difference!

Nurturing Nutrition

Another important aspect of wellbeing is nutrition. During times of stress, students might gravitate toward unhealthy foods, such as sugary snacks or fast food. While these might offer short-term satisfaction, they can contribute to mood swings, fatigue, and a lack of focus. Instead, help your child make balanced food choices by ensuring they have access to nutritious snacks like fruit, nuts, and whole grains. Taking a break from study to make a batch of healthy muffins or biscuits can be a positive break from the monotony of study. Proper hydration is equally important. Encourage them to drink plenty of water throughout the day, as dehydration can lead to headaches, tiredness, and impaired concentration (Farina et al., 2018). 

A Caring Check-In

It’s also important to address your child’s emotional wellbeing. Exam periods often bring a heightened sense of anxiety, and it’s vital to create a space where your child feels comfortable expressing their emotions. Let them know it’s normal to feel stressed during this period and that they don’t have to face these challenges alone. Being there to listen, offering words of encouragement, and engaging in simple conversation can help your child feel supported.

Your child’s mental and physical health should be a priority during exam season. With your support, they can face the challenges ahead with confidence and resilience. Please contact your Head of House or Homeroom Mentor Teacher if your daughter is struggling to move forward with understanding their stress or if these feelings are lasting for longer than expected.

References:

• Farina, E. K., McDermott, M. S., & Rattray, J. M. (2018). The impact of hydration on cognitive performance. International Journal of Environmental Research and Public Health, 15(12), 2965. doi: 10.3390/ijerph15122965
• Kabat-Zinn, J. (2003). Mindfulness-based stress reduction (MBSR) and mindfulness meditation. Journal of Clinical Psychology, 59(1), 93-113. doi: 10.1002/jclp.10109
• Walker, M. (2017). Why we sleep: The new science of sleep and dreams. New York: Scribner.