Are you a student or a parent looking for ways to cope with exam stress? In this blog article, we will explore what is exam stress. What are their causes and its negative psychological impact on young children and teens? Symptoms including signs of depression and suicidal thoughts. Lastly, we will explore healthy ways in which parents can help their children cope with stress.
Over the years, there has been a steady rise in academic pressure that children experience. In order to be accepted into the best of universities they have to excel academically as well as in extracurricular activities to achieve the perfect report card. Along with fierce competition amongst peers for seats at the best university. Combined with anxiety of failing or not being good enough. Creates a stressful, pressure cooker environment for young children.
What is Stress?
Stress is the body’s reaction towards events, thoughts or feelings that arise from feeling overwhelmed or feelings of inadequacy in being able to cope with a challenging circumstance, event.
When stress is experienced for short periods of time. For example, feeling stressed about an upcoming project deadline can motivate you to give your best effort. However, when feelings of stress are experienced for long periods of time. It can be detrimental to the physical and mental health of the individual.
What Causes Stress in Children?
Academic pressure is the biggest cause of stress in children and teens. Due to an increase in demands for white collar jobs with high levels of specialisation. Young children are heavily pressurised by the school system and parents to perform well academically and secure a successful future by graduating from top colleges and universities.
Academic pressure includes chronic stress of giving exams, fear of failure, competition amongst classmates for grades and anxiety about parental expectations. Due to the competitive nature of our current education system. Teens and young children are burdened with excessive academic curricula and extra classes that leaves them no time to pursue after school hobbies or interests. The lack of down time and constant pressure to be studying and achieving high scores in standardised tests creates a stressful environment for the child.
Watch what happens when children are unable to cope with exam pressure and stress?
When a child experiences prolonged stress and pressure to perform well academically and are unable to do so. They become emotionally distressed. If this goes unnoticed by the parents and teachers. Children due to feelings of hopelessness and dejection may contemplate drastic measures such as suicide.
Signs Of Stress In Children Parents Should Watch Out For?
Here are some signs of stress parents must watch out for in their children.
- A sudden change in your child’s eating and sleeping habits. Either they are excessively sleeping and eating, or they are under sleeping and eating.
- Constant low mood. They always look unhappy and are irritable.
- They show withdrawal from friends and family. Your child no longer wants to participate in any previously enjoyed activities or hobbies.
- Negative social media posts. Especially pertaining to self-harm, disappearing or suicide.
If you see one or more than one above mentioned signs in your child. Please seek mental health counselling for your child immediately. Reach out to us for children’s therapy.
Healthy Ways Parents Can Help Children Cope With Stress
As a parent here are a few ways you can help your child cope with stress. Young children and teens do not have a full developed amygdala and emotional regulation. Stress adversely impacts them because their mind is unable to cope with feelings of stress and pressure.
Firstly, emotionally connect with your child by spending quality one on one time with them. This creates trust between the parent and the child. Hence, children are more likely to share their concerns and worries with the parent. For example, have a meal together without any television or any other screens present. Spend time listening to your child and talking about your day with each other.
Do not compare your child’s academic or extracurricular performances with that of siblings or their peers. Each child is a unique individual with their strengths and weakness. Comparing children makes them feel inferior and does not help them grow academically or emotionally.
Secondly, children’s schedule has become hectic. Between attending school, taking after school coaching classes, preparing for entrance exams and homework. Children do not have any free time to themselves. Unstructured time, where children can explore their hobbies or interests helps them mentally decompress. It conversely also increases their academic performance.
Thirdly, encourage your child to take frequent breaks while studying. Being sedentary for long periods of time. Has adverse effects on the physical and mental wellbeing of an individual. Encourage them to take short walks within the neighbourhood, take up a physical sport with friends or perform simple stretches at their study table. This relieves physical tension from the body.
Avoid giving your children foods and drinks containing refine flour and sugar. These foods create a spike in the blood sugar and hamper with concentration. For example, instead of giving your child chai and biscuits to snack on during study time. Replace it with nutritious snacks such as almonds, fox nuts, or a glass of warm milk.
FAQ about How To Cope With Exam Stress?
What are the signs of stress in children?
Changes in their mood. Your child has become moody and irritable.
Changes in their eating and sleeping patterns.
Lack of interest and enthusiasm for activities they previously enjoyed.
Declining academic performance. They are worried about classes and cannot cope with schoolwork.
How can I reduce my exam anxiety?
Be well prepared a day prior to the exam. Finish all your exam revisions and keep all your exam materials ready the night before the exam. This will significantly reduce the hassle on the morning of the exam.
Visualise and deep breath. The night before the exam, visualise yourself being calm and collected during the exam and answering all the exam questions. Incorporate deep breathing while visualising.
Concluding Thoughts
In conclusion, parents must keep an open channel of communication between themselves and their children. Talk to them and explain that its normal to feel stress. Do not burden them with unrealistic parental expectations. Teach them healthy ways to cope with academical stress and pressures.
It can be stressful for parents and students to choose from the vast study options and career paths. Adding to student’s stress and anxiety of their future. Reach out to Serene Hour for career counselling. Career counselling sessions at Serene Hour are designed to bring out the best in your child. Through a holistic and scientific approach to career counselling. As well as incorporating psychometric tests.
Serene Hour creates a clear road map for you that is in line with your child’s learning styles, personality, their aptitude and interests. Understanding the right course of study options and career path for your child drastically reduces the mental pressure off children helping them set realistic academic goals and career expectations for themselves.
Lastly, success is different for every individual, and neither can success be defined only through the lens of academic performance.
Read More about: Why Is Career Counselling Beneficial For Children?