How to support your child's mental health during exam season: 10 top tips from a mental health researcher
by The Adapt team • February 28, 2024 • Revision
Exams are Stressful and Can Take a Toll on Your Child's Mental Health. Here's How You Can Help:
Exam season can be a stressful time for children, and it's important for parents to support their mental health during this time. As a mental health researcher, I have seen the impact that exam stress can have on young people. In this blog post, I will share some tips on how you can support your child's mental health during exam season.
1. Encourage self-care
Self-care is an essential part of maintaining good mental health. Encourage your child to take breaks and engage in activities that they enjoy, such as reading a book, going for a walk, or practicing yoga. Encourage them to prioritize self-care activities and to take regular breaks to avoid burnout.
2. Maintain a healthy diet and exercise routine
A healthy diet and regular exercise can improve mental health by reducing stress and increasing feelings of well-being. Encourage your child to eat nutritious meals and to exercise regularly. Going for a walk or run, doing yoga, or practicing meditation are all great ways to relieve stress and maintain good mental health.
3. Create a stress-free environment
Creating a stress-free environment at home can help to reduce your child's exam stress. Ensure they have a comfortable and quiet space to study, free from distractions. Encourage them to take regular breaks and to use relaxation techniques such as deep breathing or mindfulness to help them cope with exam stress.
4. Listen and validate their feelings
It's essential to listen and validate your child's feelings during exam season. Let them know that it's normal to feel stressed or anxious during this time and that you are there to support them. Encourage them to talk about their feelings and worries, and offer support and reassurance.
5. Help them to plan and prepare
Planning and preparation can help to reduce exam stress. Encourage your child to make a study schedule, set achievable goals, and break down their revision into manageable chunks. Help them to prepare by providing them with the necessary resources, such as textbooks, past papers, and revision guides.
6. Avoid excessive pressure
Putting too much pressure on your child can be counterproductive and can increase their stress levels. Avoid excessive pressure, and instead, encourage them to do their best and celebrate their achievements, no matter how small. Let them know that you are proud of them and that you support them, no matter what.
7. Encourage positive self-talk
The way your child speaks to themselves can have a significant impact on their mental health and exam performance. Encourage them to practice positive self-talk and to focus on their strengths and achievements. Encourage them to replace negative self-talk with positive affirmations and to celebrate their progress and successes.
8. Seek professional support if necessary
If you notice that your child is struggling with their mental health during exam season, don't hesitate to seek professional support. Your child's school may offer support services such as counselling, or you can seek support from your GP or a mental health professional. It's essential to take action if you are concerned about your child's mental health, as early intervention can help to prevent more serious problems from developing.
9. Model good mental health practices
As a parent, you are a role model for your child. Model good mental health practices by prioritizing self-care, maintaining a healthy work-life balance, and managing stress in healthy ways. Encourage open communication about mental health and encourage your child to seek support when they need it.
10. Celebrate the end of exam season
When exam season is over, take the time to celebrate your child's hard work and achievements. Plan a fun activity or treat to celebrate the end of the exams, and encourage your child to take a well-deserved break. This can help to boost their mood and reduce stress levels, and can help to reinforce the message that exam results are not the only measure of success.
You've got this!
In conclusion, exam season can be a challenging time for children, and it's important for parents to support their mental health during this time. Encourage self-care, maintain a healthy diet and exercise routine, create a stress-free environment, listen and validate their feelings, help them to plan and prepare, avoid excessive pressure, encourage positive self-talk, seek professional support if necessary, model good mental health practices, and celebrate the end of exam season. By following these tips, you can help to support your child's mental health and wellbeing during exam season and beyond.