Navigating the Exam Storm: Supporting Our Young People Through Stress and Anxiety

As the academic year draws to a close, a familiar wave of pressure builds across households up and down the country. Exam season is upon us, bringing with it heightened stress and anxiety for countless young people. From the Year 6s facing their SATs to teenagers tackling the all-important GCSEs and A Levels, the weight of expectation can feel immense.

It’s a time when revision timetables, past papers, and late-night study sessions become the norm. While a certain amount of pressure is expected, and can even be a motivator, for many young people, this period can feel overwhelming, leading to significant stress and anxiety. As parents, educators, and a supportive community, it’s crucial we recognise the signs and offer the right kind of support to help them navigate this challenging time.

Understanding the Pressure Cooker

For 11-year-olds sitting their SATs, this might be their first real experience of formal, high-stakes testing. The unknown can be a significant source of worry. For those undertaking GCSEs and A Levels, the results can feel like they’ll shape their entire future, leading to intense pressure to perform. This sustained period of heightened alert can take a toll on their mental and emotional well-being.

Signs of stress and anxiety might manifest in various ways:

• Changes in sleep patterns or appetite
• Increased irritability or tearfulness
• Withdrawal from social activities
• Difficulty concentrating, even on revision
• Physical symptoms like headaches or stomach aches
• Expressing feelings of panic or hopelessness

It’s vital we are attuned to these signals and create an environment where they feel safe to talk about their worries without fear of judgment.

Tips for Steering Through the Storm

So, what can we do to help our young people weather the exam storm? Here are some general tips to help reduce panic and overwhelm:

• • Encourage Open Conversations:
    Simply asking how they’re feeling and truly listening can make a world of difference. Avoid dismissing their worries, even if they seem small to you. Let them know their feelings are valid.

• • Promote Healthy Habits:
    Stress can wreak havoc on physical health, which in turn impacts mental well-being. Encourage regular sleep routines, balanced meals, and staying hydrated. Gentle exercise, even just a walk in the park, can be incredibly beneficial for clearing the head and reducing tension.

• • Help with Planning, Not Just Pressure:
    Support them in creating realistic revision timetables that include breaks and time for enjoyable activities. Help them break down large tasks into smaller, more manageable chunks. This can make the process feel less daunting.

• • Focus on Effort, Not Just Outcomes:
    Remind them that their best is all anyone can ask for. Shift the focus from achieving a specific grade to the effort they are putting in and the knowledge they are gaining. Reassure them that their worth isn’t defined by exam results.

• • Teach Coping Mechanisms:
    Introduce simple relaxation techniques such as deep breathing exercises. Apps and online resources can offer guided meditations or mindfulness exercises tailored for young people.

• • Maintain Perspective:
    While exams are important, remind them that they are just one step in their journey. There are always options and different paths to success.

• • Celebrate Small Wins:
    Acknowledge and praise their efforts along the way, not just the final results. Finishing a tough revision session or understanding a difficult topic are achievements worth celebrating.

• • Ensure Downtime:
    Encourage them to make time for hobbies, seeing friends, and simply relaxing. Burnout is counterproductive, and taking breaks is essential for maintaining focus and well-being.

• • Know When to Seek Additional Support:
    If you are concerned about the of stress or anxiety your child is experiencing, don’t hesitate to reach out to the school, a GP, or a mental health professional. Organisations like YoungMinds and Mind offer fantastic resources and support for young people and their families during this time.

Exam season is a challenging period, but with our understanding, patience, and proactive support, we can help our young people navigate it with greater ease and less distress. Let’s work together to ensure their well-being is a top priority, allowing them to approach their exams feeling as calm and confident as possible.

Written by Richard Craddock-Wright