It’s exam time for many high school pupils over the coming weeks … and to achieve good results hard work and discipline are top priority. theridgeonline chats to Sasha Griffiths, School Counsellor and qualified Psychologist at Northlands Girls’ High School about her advice at this important time.
What are the best ways to deal with stress and anxiety around exam time?
Exams can lead to stressful times for some pupils. For others, they are an opportunity to rise to the challenge and excel. There are key things pupils can do to beat stress, improve their performance and come out happier and healthier.
The most important key to alleviating exam anxiety and being successful is effective time management. Restructuring the ‘flexible activities’ (socialising, studying, recreation), which interfere with the ‘fixed activities’ (eating, sleeping, school attendance, homework) of a 168-hour week is key to maintaining a balance between ‘work and play’. Pupils need to approach a schedule in a regular, but flexible manner by trading or swopping time, rather than stealing it from the schedule. A year planner, monthly/weekly planner and a daily ‘to do list’ are ‘non-negotiable’ to combat feeling overwhelmed at exam time.
How can parents help?
Do not be impatient or disregard your child’s fear. Emphasise effort over grades, praise your child for the effort you see her putting in, encourage and offer little rewards when you see her doing her best, prepare your child on a daily basis by ensuring she consistently completes assignments and homework and help change your child’s negative thoughts to more positive ones. Practice with your child deep breathing exercises to use in the few minutes before an exam, and tell her to envision remaining calm and doing well. Finally, provide your child with all the essentials on exam day by making sure she has had a good night’s sleep, eaten a healthy breakfast and has all supplies, such as pencils, paper and a calculator, packed and ready to go.
How do diet, sleep and down time fit into a study programme?
A balanced, healthy diet provides the needed strength for weeks of exams. Breakfast is the most important meal of the day. Fruits, veggies and nuts are great snacks during crammed days. Moderating intake of fat, sugar, and caffeine is also recommended. Regular exercise improves mood, boosts energy levels and promotes better sleep. A quick walk works wonders, as 15 minutes of fresh air oxygenates the brain. Seven to eight hours of quality sleep every night allows for clearer thinking, deeper concentration and fosters calm in stressful situations. The less sleep a person gets, the more stressed they become and the sooner they crash.
If a pupil is feeling overwhelmed and swamped, what advice can you give?
Breathe! Slow deep breathing, muscle relaxation techniques, visualisation, and cardiovascular exercise are especially effective in reducing physical symptoms of stress. Avoid procrastinating! Set a schedule and stick to it. Ensure the study environment enables concentration. Avoid distractions to maintain focus. Turn off the cellphone, ignore email, shut off the television. Be prepared, well rested and ready to write. Think positively about personal achievements and abilities. Study hard and remain disciplined without overdoing it. Small treats or rewards, in moderation, can buoy the spirit.
Do you have any advice for the night before an exam?
If a pupil has prepared well for the exam, the night before should not be too stressful. In fact, it should be a time for relaxation and getting organised for the big day, reviewing notes, and getting supplies ready. Doing something enjoyable like listening to music or watching TV before going to bed will help with relaxation. Going to bed early and getting a good night’s sleep is imperative.
Do you have any advice for the morning of an exam?
Get up early to avoid a rush. Eat a good breakfast. Some scrambled eggs on toast or an omelette will provide the energy needed. Arrive at school on time, avoid studying while waiting to enter the exam room, and stay away from anyone who is complaining or panicking about the exams. Going to the bathroom before the start of an exam prevents interfering with valuable writing time.
Music on or music off during study time?
Music tends to distract, activating the right side of the brain, while studying typically activates the left side of the brain. Recent research indicates that overall, learners rarely play music while studying, memorising material, or revising for examinations. However, for those who prefer to listen to music while studying, never use music that has lyrics: it will interfere with studying. Something in the electronic music genres such as pop or jazz is great for studying.
Blackberry on or off during study time?
Most definitely off!
Do you believe a reward or an incentive from a parent for good exam results is beneficial?
This is a much debated topic. Some would suggest that learning is its own reward and incentives take away the intrinsic value of learning. Others argue that if individuals who go to work each day take an extra step to excel, they often receive a bonus. That said, it is far better to reward the process rather than the product. Reward positive change such as developing good study habits and working hard. Praise the child, not the result, as this will make the struggling pupil feel good about herself, even if grades do not yet reflect her efforts. And finally, spend wisely and avoid ‘cash rewards’. Rather allow children to choose a favourite dinner venue, plan a special trip or have a friend sleep over.
NGHS is very privileged to have you – what would you say to a reader who doesn’t have a trained Psychologist/Counsellor at school to turn to?
NGHS’s decision to employ a qualified and registered psychologist in the role of school counsellor was an extremely progressive one, given as our youth face many very difficult challenges in an ever changing and insecure society. Assisting our young ladies with both their personal struggles and educational problems prepares them to thrive both within and outside of our school environment.
Should a trained psychologist not be available within the schooling environment, a teacher or trusted adult can be approached and spoken to about fears and anxieties. Every adult was once a teenager and pupil. Remember, a problem shared is a problem halved.