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How to take control of exam stress - for parents and pupils

   Pupils sitting an exam. Picture: TSPL
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   children and students across Scotland will be sitting their exams.

   The pressure to do well in exams can often make us feel stressed and
   anxious, which can lead to psychical, behavioural and psychological
   symptoms. Exam time is difficult for not only the children involved,
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   Professor Ewan Gillon, chartered psychologist and clinical director of
   First Psychology Scotland, helps us understand the symptoms of stress
   and offers tips for children on managing exam anxiety, as well as tips
   for parents on how to help their child through this difficult time.

   How do I spot stress?

   Stress is a natural response to feeling under pressure. It releases
   hormones in our bodies, which often encourages us to feel motivated.
   However, when stress is ignored and allowed to continue for a prolonged
   period it can develop into anxiety and depression, which has a negative
   impact on our physical and mental health.

   To spot the signs of stress ask yourself these three questions:

   Am I having trouble sleeping and eating? Physical symptoms such as
   headaches, aches and pains, tiredness, lack of appetite or losing
   weight, problems sleeping, feeling restless, skin problems and
   diarrhoea or constipation are all notable symptoms of stress.

   Am I reacting in ways I wouldn’t normally? Being more irritable or
   easily angered, becoming emotional and tearful, finding it difficult to
   concentrate and even relying on caffeine and energy drinks are all
   behavioural signs of stress.

   Do I feel like I can’t cope? Feeling hopeless about the situation,
   continual worrying and being oversensitive suggests we are overly
   stressed.

   How do I manage stress?

   Managing stress is about taking control of the situation to avoid
   letting things get on top of you. By following these steps, you can
   help eliminate harmful stress:

   Get real – the most common source of exam stress are unreasonable and
   unrealistic expectations, usually about the consequences of not doing
   as well as you would like. Reality test your thinking around exams
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   done in the long run. Exercise helps us relieve pent up tension and
   frustration, as well as taking our minds off what is making us
   stressed.

   Have fun – Go out with your friends and take part in activities you
   enjoy. This creates positive feelings and can help take our minds off
   what is making us feel stressed, contributing to our overall mental
   wellbeing.

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   overwhelmed or feel as though you may be overreacting to a situation,
   practice relaxation techniques such as mindfulness or meditation.
   Sometimes this is all our brain needs in order to de-stress, calm down
   and refresh your mind-set.

   Plan and prioritise – Developing a study plan with small, deliverable
   goals based on clear priorities will help generate a sense of control
   and satisfaction, both of which will help lower stress levels. Over
   time, this approach will build a positively reinforcing cycle and
   instil confidence.
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   Tips for parents

   Are you feeling helpless whilst your child is stressed out about their
   exams? Are you worried about how they will perform? Here are some tips
   on how you can help your child feel less stressed:

   Worried? Keep it to yourself - although it might help you to let off
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   or how badly they think their exams have gone.

   Don’t take things personally – If your child is feeling stressed and
   lashes out at you, take some time away from the situation to let them
   calm down.
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   He will be presenting a free webinar on ‘Building resilience to exam
   stress’ for both parents and children on Thursday 21st April 2016 from
   7pm – 8pm. Reserve your place here:
   https://attendee.gotowebinar.com/register/1123155899700352004 or visit
   www.firstpsychology.co.uk for further information and tips on managing
   stress.

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