By Chaima Kenache, Content Team Contributor
Exam stress is one of the few anxiety inducing events that the majority of people can relate to regardless of who they are. For a moment, consider the average GCSE student in the UK, juggling the demands of studying 8-10 subjects five days a week, with the supposed restful two days often consumed by revision and upcoming exam preparation. The pressing question emerges: when do these developing minds find respite? How can stress and anxiety not take hold when faced with an unending stream of impending deadlines? A staggering 66% of children openly express feeling most stressed about homework, assignments, and exams, and unfortunately the number continues to increase. Children often internalise this false belief system that their self-worth is intricately tied to their academic accomplishments and anything below the unwritten standard they’ve set for themselves is considered a “failure” or just a result of “stupidity”. The cycle of keeping up with academics, not because it intrigues, but because of the mental consequences of failing or falling behind is both unhealthy and dangerous. No child should feel tied down because of a number on a page, no child should feel the need to place academic validation above their personal wellbeing and mental health. However, unfortunately, a lot of teenagers do feel this way, and conditional love is a key reason for this. Teenagers who perceive their parents’ affection is contingent upon academic performance are more likely to succumb to these stressing standards to not only avoid disappointing their family members, but also to prove their ‘worth’ to themselves, further intensifying the anxiety and fear of failure that they already had.
Luckily, there are ways to combat this issue. Firstly, parents should always promote the importance of good wellbeing and show love towards their children regardless of their successes or failures. One effective way for parents to assist their children in addressing mental health challenges is by acquiring knowledge on the subject. Actively participating in support groups and engaging with organisations dedicated to raising awareness about mental health equips parents with valuable tools. This knowledge not only empowers them to support their children during times of mental health struggles but also enables them to recognise early signs, allowing for timely intervention and the provision of essential support. Secondly, the use of mindfulness and relaxation techniques are powerful tools when tackling exam-related stress. Techniques such as keeping up with good exercise and knowing when to step away from work to engage in a more fun and alleviating activity are crucial to maintaining a healthy balance. Furthermore, procrastination and poor time management is also a key issue that magnifies anxiety during this period. To reduce this, students should break down study materials into shorter, more cohesive chunks of revision, over an extended period of time. Alongside this, setting realistic goals with maintaining a consistent study schedule can help students stay organised and reduce the last-minute cramming that often contributes to anxiety. To reduce feeling of anxiety because of this expectation to not fail and therefore disappoint, it’s essential for students to recognise that exams are just one aspect of their academic journey, and that their value extends and isn’t based on just one test. However, teenagers sometimes can’t do it alone, seeking support from peers, family, or educators can provide valuable perspectives and reassurance. Moreover, sharing concerns and discussing study strategies can create a supportive network that diminishes the isolating effects of exam anxiety.
Navigating exams, particularly for teenagers, can be highly stressful. Effective strategies to reduce anxiety include mastering time management, incorporating relaxation techniques, employing ‘chunking’ or information grouping methods, and seeking a non-judgemental outsider to listen and advise you when you need it. This provides a student with a nuanced and composed state of mind, which not only decreases the possibility of them catastrophizing everything causing them into a ‘mind blank’ before the exam, but also allows students to feel settled, removing anxiety around exams in the future.
Young people who are struggling to deal with anxiety around exams can get support by emailing youth@nopanic.org.uk.
