Children are stressed about exams, follow these tips, children will remain stress free

As the year is coming to an end, students are preparing for the examinations. This time can be very difficult for children as they have to face a lot of pressure, from studying for hours continuously, memorizing notes to living up to the unspoken expectations of parents and teachers. Overall, they may find themselves juggling multiple challenges at once. If your child is feeling stressed due to year-end exams, parents can adopt these effective methods based on the advice of a mental health expert.

Manage your stress. According to experts, children often absorb the emotional behavior of their parents like a ‘sponge’. If you remain calm, collected and positive, your child will see how to cope with stress. You can adopt methods like meditation, yoga or deep breathing to keep yourself mentally stable.

Focus on understanding instead of cramming, just cramming increases the stress of children because they fear that they might forget in the exam hall. Parents can explain to them that it is more important to understand the basic concepts of the subjects, this increases self-confidence in the long run and reduces pressure.

Encourage spending time outside, spending a little time every day in a ‘green space’ (e.g. park, garden) can be very beneficial. Walking outside, getting fresh air or going for a short walk reduces stress hormones (e.g. cortisol) and makes the child feel recharged.

Teach simple breathing techniques: When feeling anxious, children can use a simple technique called ‘3-2-1’. In this they have to see three things, touch two things and smell one – this exercise helps in bringing the mind to the present moment. Doing this helps them come out of nervousness and gets their focus back.

Pay attention to brain boosting diet. Children often turn to ‘junk food’ due to emotional anxiety and rush during exam time, but this can have adverse effect on their energy and mental state. Experts recommend including foods that are good for the brain: such as berries (for antioxidants), nuts (for fats and nutrition), protein sources like yogurt, boiled eggs or chickpea hummus, to keep blood sugar stable and help maintain focus.

Make children feel that they do not remain under stress. Children need to be made to feel that their stress is valid. Do not ignore their feelings, rather listen and try to understand. Create such an environment at home, where their stress can be shared, without scolding. If the stress is very high and the above measures are not providing relief, do not hesitate to seek professional help. You can take the help of a school counselor, psychologist or therapist for your child.