Managing Exam Stress

Exams can be stressful as they may determine the whole future of children. Image by Editor.

Parental Support During Exam Time

Ahead of the upcoming exam season, parents in Jamaica are being reminded not to pressure their children too much during exam time. They should help their children feel supported, not stressed, as they take their school tests.

Dr. Judith Leiba, who works at the Ministry of Health and Wellness, says parents should focus on encouraging their children to do their best—not on getting perfect grades.

She warns that too much pressure can cause serious emotional problems, which families should try to avoid.

Dr. Leiba also said that children should stick to their exam timetables. Parents can help by reducing distractions, like phone use and time on social media.

She added that playing video games, while fun, can be a big distraction from studying. For younger kids taking the PEP exams, too much gaming can even make them more anxious.

Dr. Leiba encouraged young people to speak up if they feel stressed. They can talk to a friend, a trusted adult, or a guidance counsellor.

Reducing Exam Stress

Teens can take several simple steps to reduce exam stress and feel more in control. Here are some helpful ideas:

Make a Study Schedule: Break big tasks into smaller ones and plan study time each day. This helps avoid last-minute cramming.
Take Regular Breaks: Studying too long without breaks can make stress worse. Short breaks every hour can help you stay fresh.
Sleep Well: Aim for 7–9 hours of sleep each night. Sleep helps your brain work better and improves memory.
Eat Healthy Food: Avoid too much sugar or junk food. Choose fruits, veggies, and protein-rich snacks for better focus.
Stay Active: A short walk, bike ride, or dancing to music can reduce stress and boost your mood.
Talk to Someone: If you’re feeling overwhelmed, talk to a friend, family member, teacher, or guidance counselor.
Limit Phone and Social Media Use: Too much screen time, especially before bed, can increase anxiety and reduce sleep quality.
Practice Deep Breathing or Meditation: Even five minutes of quiet breathing can help calm nerves.
Avoid Comparing Yourself to Others: Focus on doing your personal best, not what everyone else is doing.
Remember It’s Just One Step: Exams matter, but they don’t decide your whole future. There are many paths to success.

Conclusion

Exam stress is a common issue that affects many students, but there are ways to manage it. By following the tips outlined above, students can reduce their stress levels and perform better in their exams. It is also important for parents to provide support and encouragement to their children during this time.

Frequently Asked Questions

Q: How can I reduce exam stress? A: You can reduce exam stress by making a study schedule, taking regular breaks, sleeping well, eating healthy food, staying active, talking to someone, limiting phone and social media use, practicing deep breathing or meditation, avoiding comparing yourself to others, and remembering that exams are just one step.

Q: Why is it important to manage exam stress? A: Managing exam stress is important because it can help you perform better in your exams, reduce anxiety and depression, and improve your overall well-being.

Q: What can parents do to support their children during exam time? A: Parents can support their children during exam time by encouraging them to do their best, reducing distractions, and providing a supportive and non-pressurized environment.

Sources: Jamaica GIS, OpenAI.