How to Help Your Teen Cope With Exam Stress

It’s no secret that exam prep can feel stressful, overwhelming and isolating. There are lots of things that you can do as a parent to support your teen and help them to cope with exam stress and anxiety. Take a look at our list below of proven ways to help your teen set themselves up for success! 

 

Provide practical support

As the parent, there are a number of really practical ways you can show your support to your teen during exam time. Here are three things you can do:

 

1. Create a timetable - It’s no surprise that a revision timetable is a great way to manage time more effectively. Breaking down the bigger task of studying into smaller, manageable chunks will help your teen feel more on top of things. Create a weekly calendar and add the dates and times of each exam, any important events, school times, and then use the rest of the time available for revision sessions. 
   
2. Teach them to revise - Many teens struggle with how to revise. Introduce them to revision techniques, such as mnemonics and cue cards. If you’re not sure where to start, getting an experienced Tutor can help transform your teen’s study sessions. Tutors are great at developing studying and revision habits that will last beyond school exams.
   
3. Have healthy meals together - Resist the urge to hand your teen salty or sugary snacks when they’re stressed. As it turns out, these foods can actually increase anxiety due to the ingredients they contain. Instead, provide practical support by making meals that are balanced and high in nutrition that you can eat together as a family. Adding extra veggies and fruits to meals will help your teen feel calmer and with this extra focus, they’ll be able to power through their study sessions. 

 

The ‘exam team’

One of the most difficult parts of exam anxiety is feeling isolated and alone. A way to combat this is to create a lighthearted ‘exam team’ where, as a family, ‘everybody is in it together’. The goal is to help your teen to feel that they are not alone and the rest of the family is there to help and support them. 

Here is a short list of some things the ‘exam team’ can do:

1. Agree on a meal time and try to make sure that dinner is ready at the same time each night. This will help your teen to stick to a regular study routine, without family activities and meals interfering. 
   
2. Select a bed time for the entire family to stick to. Set a good example so everybody wakes up feeling refreshed each morning. 
   
3. Display the revision timetable in a shared space, such as the kitchen, and make a point of celebrating each milestone. 
   
4. Check in on your teen and make sure they’re ok! Remind them that you love them and you’re there to support them throughout this stressful time. 

 

Make your home revision-friendly

When family life is already busy, it is understandable that it can be difficult to adjust everything to revolve around your teen’s exams schedule. If possible, make a point of keeping your home as calm and relaxed as you can. The last thing your anxious teen needs is the distraction of a noisy sibling! Help them out by finding a quiet corner of the house and setting up a study space they can use. 

 

Be flexible

While sticking to a good routine will help your teen remain motivated, it’s important to be flexible. They could still do some of their chores, such as making their bed, but don’t worry about other household jobs not being done. Be ready to step in and take the bins out for them or do the dishes to relieve them of extra pressure. By excusing your teen from some of their chores, they’ll have more time to study or unwind and they’ll appreciate the fact that you’re looking out for them. 

 

Encourage movement

Exercise can help boost your teen’s energy levels, clear their mind, and relieve stress! Encourage them to leave their study desks and go out for a walk, go for a swim or to do something fun like play football or do dancing. It would be even better if their exercise activities included other people.

 

Treat them

Moments of celebration throughout the exam preparation time can be a game-changer for your teen. Make a point of incorporating these moments into the calendar. These treats don’t need to be big or expensive. They could be things like cooking their favourite meal or watching TV together. And once exams are over, organise an extra special treat to celebrate them reaching the end of exams! 

 

Remind them to take breaks

Breaks might seem counterintuitive, but they are really important. Taking a break will improve your teen’s memory, boost their energy, reduce stress, and improve their performance! Remind them that regular breaks are necessary. Encourage them to focus on taking purposeful breaks, because scrolling through social media won’t leave them feeling refreshed. 

 

Here are a few things your teen can do during their study breaks:

 

1. Take a walk.
2. Do some deep breathing. 
3. Have a 15 - 20 minute power nap. 
4. Listen to music. 
5. Stretch. 
6. Phone a friend. 
7. Do something creative, like drawing or painting. 

 

Help them to be organised

Your teen might be feeling overwhelmed and anxious at the thought of all the revision sessions that lie ahead. Here are three ways you can help them to be more organised during this time:

 

1. Ensure they get enough sleep - Experts recommend 8 - 9 hours of sleep, with the same bed time each night. 
   
2. Ensure they have the right equipment - Each exam will have its own requirements (a pencil, ruler, protractor, scientific calculator, and so on). Familiarise yourself with the equipment they need and make sure it’s all packed and ready the night before each exam. 
   
3. Drop them off at school early - You don’t want your teen rushing into their exam, feeling tired and overwhelmed, so make it a habit to drop them off at school well before the exam begins. 

 

Have a good attitude

It’s tough finding the balance between showing support and ensuring your teen is working hard. Remind them of what they’re capable of and keep encouraging them throughout their exam preparation. Find time to talk about life after exams and help them to feel that this season is manageable and won’t last forever. 

 

Identify the source of stress

Many teens feel the pressure of exams because they simply aren’t prepared. As the parent, there are lots of practical ways you can show your support (as listed above), and one of the best things you can do is to take on the help of an experienced Tutor. Teach Me 2 Tutors are highly qualified to help your teen get their confidence back! They will put together a learning plan to match your teen’s unique circumstances and will ensure that exam stress is a thing of the past. 

We have online tutors available as well as tutors in Johannesburg, tutors in Pretoria, tutors in Durban and tutors in Cape Town