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5 tips to beat exam stress

Image credit: iStock

With the year end exams coming up, your child might understandably be feeling worried about doing well. Fortunately, there are ways to cope with exam stress. Help ease your child’s anxiety during this period with these tips.

Have a study plan
A lot of exam stress stems from lack of preparation and planning. A study plan helps your child to organise and manage their revision, set goals and track their progress. Sit down with your child and work out a schedule – decide what subjects and chapters to revise daily and for how long. Break down each session into manageable blocks with five or 10-minute breaks.

Take deep breaths
When all that studying gets overwhelming, get your child to take deep breaths. Breathing deeply into the abdomen and exhaling slowly allows more air to flow into the lungs, which helps to relax and calm nerves. Your child can make it a daily routine by breathing deeply in and out for 10 minutes a day. Alternatively, practising mindfulness can lead to better mental and emotional well-being, which is a much-needed boost to your child during exams.

Have a balanced diet
Eating well is essential for good health, which helps your child perform well during exams. Avoid sugary food and soft drinks as they can make your child hyperactive and moody. Include lots of fruits and veggies in your child’s diet and cut down on deep fried food. Instead of snacking on biscuits, sweets or curry puffs, choose healthier options like nuts, dried fruit and yoghurt. For a list of brain food, click here.

Exercise regularly
Take time out from revision for a walk around the neighbourhood, a leisurely bike ride or a game of football or basketball. Physical activity releases endorphins, chemicals that trigger positive feelings. After being cooped up at the desk all day, exercise is a great way to release pent-up energy and stress. Your child will be refreshed and more energised afterwards, and ready to tackle their notes.

Get a good night’s sleep
Getting adequate sleep helps your child to be more alert and focus better. To give your child sufficient time to wind down, ensure electronic devices like phones and computers are put away half an hour before bedtime. As tempting as it is to cram in a few extra hours of revision before exam day, your child is better off having an early night.

Above all, ensure you’re there to support and encourage your child during this period. Remind them that it’s natural to feel nervous and to channel that energy positively. While exams are important, what matters more is that they do their best!

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