The ultimate parent's guide to exam day. How to help your child succeed this exam season!
by The Adapt team • February 28, 2024 • Revision
Parents: Feeling Clueless About How To Help Your Child With Their Exam?
Exam season can be a stressful time for both children and parents alike. As a parent, it's natural to want to support your child in any way possible to help them succeed. However, knowing how to best help your child can be challenging. This guide will provide practical tips and advice on how to help your child succeed on exam day.
1. Prepare for Exam Day
Preparation is key to exam success. Encourage your child to get organised and prepared in the lead-up to exam day.
1.1 Get Enough Sleep
Encourage your child to get a good night's sleep before the exam. Lack of sleep can negatively impact memory, focus and concentration, which can affect exam performance. Make sure your child's sleeping environment is conducive to rest, and ensure that they have a regular sleep schedule in the days leading up to the exam.
1.2 Eat a Healthy Breakfast
Ensure that your child eats a healthy breakfast on the day of the exam. A good breakfast can improve concentration and focus. Foods like eggs, whole grain toast, and fruit are great options. Avoid sugary breakfast cereals or high sugar breakfast drinks, as they can cause a sugar crash mid-morning, affecting your child's ability to concentrate.
1.3 Pack Essential Exam Items
Make a checklist of essential exam items with your child. This may include pens, pencils, erasers, a calculator, water, and any necessary documentation such as an ID or exam admission ticket. Pack everything the night before, so you're not rushing around on the morning of the exam.
2. Manage Exam Anxiety
Exams can be nerve-wracking, and it's common for children to feel anxious. As a parent, you can help your child to manage their exam anxiety.
2.1 Talk About Their Worries
Encourage your child to talk about their worries with you or a teacher. It can be helpful to discuss any concerns they have before the exam, so you can offer support and reassurance.
2.2 Breathing Exercises
Deep breathing exercises can help to calm nerves and reduce anxiety. Encourage your child to take slow, deep breaths before the exam. Inhale slowly and deeply through the nose, hold for a few seconds, and then exhale slowly through the mouth.
2.3 Positive Affirmations
Positive affirmations can help to boost confidence and reduce anxiety. Encourage your child to repeat positive statements to themselves, such as "I am prepared for this exam", "I am calm and focused", or "I can do this".
3. Managing Exam Day Stress
Exam day can be stressful for both parents and children, but there are ways to manage this stress and help your child perform their best.
3.1 Get a good night's sleep
A good night's sleep is essential for exam day success. Encourage your child to get a full night's sleep before the exam to help them feel refreshed and alert. Avoid staying up too late or cramming the night before the exam, as this can cause added stress and fatigue.
3.2 Eat a healthy breakfast
A healthy breakfast can provide your child with the energy they need to concentrate during the exam. Encourage them to eat a balanced meal, including foods such as eggs, whole-grain toast, and fruit. Avoid sugary or processed foods, as these can cause a quick energy boost followed by a crash.
3.3 Arrive at the exam venue early
Arriving at the exam venue early can help your child to feel more relaxed and calm. It also allows them to familiarize themselves with the exam environment, reducing any anxiety they may have about finding their way around or getting lost.
3.4 Encourage positive self-talk
Encourage your child to use positive self-talk to help manage exam day stress. For example, they might tell themselves "I am prepared for this exam" or "I am capable of doing well". Remind them that everyone feels nervous before an exam and that these feelings are normal.
4 During the Exam
Exam day has arrived, and it's essential to maintain a positive and focused mindset during the exam.
4.1 Read Instructions Carefully
Encourage your child to read the exam instructions carefully before starting. This can help to avoid mistakes and ensure that they fully understand what's being asked of them.
4.2 Time Management
Time management is critical during the exam. Encourage your child to allocate time to each question or section, and remind them to check the time periodically. This can help to ensure that they have enough time to complete the exam and avoid feeling rushed.
4.3 Stay Focused
Encourage your child to stay focused throughout the exam. If they feel their attention wavering, suggest they take a few deep breaths and refocus their attention on the exam.
5. After the Exam
The exam is over, and it's time to relax and reflect on how it went. Here are some tips for helping your child unwind after the exam.
5.1 Avoid Discussing the Exam with Peers
Encourage your child to avoid discussing the exam with their peers immediately after the exam. Discussing the exam with friends can cause unnecessary stress or anxiety, particularly if they
5.2 Celebrate their hard work
Regardless of how the exam went, it's important to celebrate your child's hard work and effort. Let them know that you are proud of them for putting in the time and effort to prepare for the exam.
5.3 Encourage relaxation and self-care
Encourage your child to relax and engage in self-care activities after the exam. This could include going for a walk, taking a bath, or reading a book. Encourage them to take some time to do something they enjoy and take their mind off the exam.
5.4 Avoid dwelling on the exam
Avoid dwelling on the exam or focusing too much on the outcome. Instead, encourage your child to focus on the next exam or their other responsibilities. Remind them that they have done their best and that the outcome is ultimately out of their control.
Don't Be Too Hard On Yourself Or Your Child
Exam season can be a stressful time for both parents and children, but by following these tips, you can help your child perform their best. Remember to prioritise time management, organisation, and revision, and don't forget to take care of your child's mental and physical wellbeing during this challenging time.