Promoting Health and Wellbeing During Exam Time  

Stress is natural.  It’s our body’s response to change, danger, or anything that requires attention or action.  We often refer to stress as a negative experience but not all stress is bad.  Stress can be helpful, motivating us to concentrate, meet deadlines, and perform well.  However, too much stress can impact our physical and mental health.  You might be noticing increased levels of stress in your child as we begin to approach exam time.  There are a number of things you can do to support your child to manage their exam stress and promote wellbeing.  

• Nourish the brain and body: It can be easy to neglect the importance of a well-balanced diet during exam time.  Eating well can support memory and concentration so be sure to provide regular and nutritious meals  
• Prioritise sleep: Quality sleep has a number of benefits, including improved memory consolidation, increased alertness, and reduced anxiety. Your child may find it difficult to sleep when stressed so you may find benefits in reviewing and improving their sleep hygiene.  Support your child to have a regular sleep and wake time, avoid screen time and other high stimulation activity before bed, keep the bedroom dark and quiet, and try and keep the bed for sleep only so the brain associates bed with sleep
• Stay active: Exercise triggers the release of various hormones in the body, like serotonin, dopamine and endorphins, and reduces resting levels of the stress hormone, cortisol. You might like to hit the gym with your child or go for a light walk around the neighbourhood
• Connect with others: It’s important to find the balance between life and study.  Your child might benefit from scheduling regular time to connect with friends and family in their calendar  
• Reframe negative self-talk: Negative thoughts can exacerbate feelings of stress.  It can be helpful to remind your child of their strengths and support them to identify how they can draw on them in times of stress 
• Practice mindfulness: A mindfulness practice can increase personal awareness, reduce stress, and build resilience.  Try an app, like Headspace or Smiling Mind for a guided meditation
• Ask for help: If you are noticing persistent changes in your child’s mood, sleep, eating patterns, or relationships, it may be helpful to talk to a counsellor or doctor