q My daughter is currently taking her GCSE exams and goes from intense stress and anxiety at the prospect to complete inertia, where she has periods of not doing any revision.
On the one hand, I’m worried about it running out; On the other hand, I fear that justice will not be done.
It has already led to many discussions and we still have a month before it ends. What can I do to help her and me get over it?
TO It is normal for a child (and their parents) to feel anxious before taking exams. We have four children, and before they had to take a major test, I often felt a little worried about them.
Although there was a sense of simmering tension before the exams, they tended to wait until the pressure was building and the adrenaline was pumping before launching into full revision mode. It is not the ideal strategy.
A concerned parent asked Dr Clare Bailey, GP and mother of four, what she can do to help her daughter pass her GCSE exams.
The main thing is to reassure your daughter that she is not alone. Most children feel stressed and worried before exams. In fact, a small amount of stress can improve concentration and performance. But make it clear that you will always be there for her, offering encouragement and reassurance when needed.
To reduce the risk of your daughter feeling overwhelmed, it is helpful to try to plan ahead and offer help. Maybe make a review schedule. Keep it relatively short and then break down what seems like an insurmountable challenge into doable chunks.
Of course, it’s important not to increase your daughter’s pressure. According to Childline, many children who contact them during exam time feel that the most pressure comes from their family.
It’s natural to want your child to do the best they can, but take a step back and remember that they need downtime too. Having opportunities to relax will reduce anxiety and reduce brain overload.
It is important to create the right environment to study. Create a quiet, uncluttered space to study with minimal distractions (like phones and games).
Have an open and honest conversation with your daughter about keeping phones off, or ideally out of the room, when working. This may require supervision on her part. Try to stay calm and steady if you feel like she needs to eliminate them.
Dr Clare Bailey (pictured) encourages parents to make sure their children get enough sleep and eat well during exam season.
Sleep is also crucial. A Belgian study of 621 students found that those who got a good night’s sleep for more than seven hours scored 10 percent better than those who got less. And if your sleep was interrupted, how about a short nap?
Eating well is vital and you should be encouraged to sit down with your family to do it. She may be tempted to eat a lot of unhealthy snacks, but these can lower her mood and her motivation. So encourage her to eat plenty of healthy proteins (such as eggs, fish, meat, tofu, Greek yogurt, nuts and seeds) and plenty of fiber (from fruits, vegetables, beans and legumes).
A Mediterranean-style diet supports a healthy gut microbiome, which will keep you alert and improve your mood. Therefore, on the morning of exam days, you can give him an omelet with cheese, ham or smoked salmon. Or scrambled eggs or herring kippers on whole wheat bread. Avoid sugary cereals or just toast, as they could leave you sluggish and soon hungrier.
If there is a good food for the brain, I would suggest eating oily fish such as salmon, trout, kipper or mackerel twice a week to increase omega-3 levels (or take quality supplements regularly).
Exercise is a great way to reduce stress and clear your mind. It will increase blood flow to the brain, improving mental relaxation.
One thing I found really helpful when I was taking exams was active learning: doing a lot of past exams instead of spending all my time trying to cram new facts into my brain. If he gets questions wrong, remind him that it is a positive part of the process: setbacks lead to learning and growth. Much better for taking the real exams.
- You can write to Clare at drclarebailey@dailymail.co.uk or at Daily Mail, 9 Derry Street, London W8 5HY.