Dr Amy Bailey, Clinical Psychologist at kidsFIRST Medical Center, shares tips to tackle exam stress
Exams can be nerve-wracking for students and, by extension, their parents.
For many young people, exams bring pressure that can lead to stress and anxiety.
As a parent, supporting your child through these challenges can be a balancing act – encouraging them to succeed while safeguarding their mental wellbeing.
Clinical psychologist Dr Amy Bailey shares her top tips for helping students and their families handle exam stress and foster a healthy approach to studying and achievement.
HOW TO HELP YOUR CHILD TACKLE EXAM STRESS
1. Recognise signs of stress
Exam-related stress and anxiety can appear in various ways. Some signs to look for include resistance to school or studying, difficulty concentrating, or a general sense of withdrawal.
2. Validate their feelings
It’s important to recognise that feeling anxious or stressed is a normal feeling to have. Letting your child know it’s okay to feel this way and validating these feelings can help them feel supported. Encourage them to reframe negative thoughts, focusing on balanced, realistic ideas like, “I am just going to try my best.” Emphasise their effort, not just the results.
3. Highlight self-worth beyond grades
Help your child understand that they are not defined by academic achievements. Discuss the other qualities and values that contribute to their self-worth and individuality.
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4. Encourage a focus on personal progress
Guide your child to focus on their personal progress rather than comparing themselves to others. This can help them set realistic goals and maintain a positive outlook.
5. Model work-life balance
As a parent, demonstrate the importance of a healthy work-life balance by prioritising your own downtime. Talk about the benefits of relaxation and how taking breaks can help avoid burnout.
6. Support study planning with relaxation
Assist in creating a realistic study plan that includes scheduled breaks for relaxation. Model positive self-talk, and if needed, introduce your child to stress-management techniques such as mindfulness or breathing exercises.
7. Encourage physical activity and good sleep
Exercise and consistent sleep are essential for wellbeing, mood regulation, stress reduction, and improved cognitive function. Encourage your child to limit screen time at least an hour before bedtime to avoid sleep disruption.
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