Expert advice provided by a Bupa mental health nurse Danielle Panton
May half-term – a time for relaxation, fun, and hopefully, a break from the gloomy presence of exams. Yet, for many children, this break can be overshadowed by anxiety and stress of what lies ahead next term. And the pressure to perform well can take a toll on their mental wellbeing. Danielle Panton, a mental health nurse at Bupa has collated several tips to navigate exam season with a healthy mind and a positive outlook.
Firstly, it’s important to understand exam stress – exam season can trigger a fight-or-flight response in our bodies. This surge of adrenaline and cortisol, while helpful in some situations, can be overwhelming for young minds. Symptoms of exam stress can include difficulty concentrating, negative thoughts, irritability, or even physical problems like headaches and stomach-aches. Recognising these signs is crucial in helping your child manage their anxiety.
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Embrace Movement, Foster Focus:
Encourage regular physical activity during half-term and allowing your child to engage in activities they enjoy – whether it’s a walk around the park or a bike ride with friends, or even just some stretches in the living room. Physical activity releases endorphins, natural mood-lifters that combat stress hormones and improve concentration. Short breaks incorporating movement can work wonders in helping them return to their studies feeling refreshed and focused.
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Mindfulness Moments for Exam Worries:
Equip your child with simple mindfulness techniques to manage anxiety. Simple techniques like deep breathing exercises or progressive muscle relaxation can be incredibly helpful for kids experiencing exam stress. The rhythmic focus of deep breathing calms the nervous system, while progressive muscle relaxation helps release tension throughout the body. There are many free online resources and apps to help you learn these techniques together.
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Fuelling the Mind for Exam Success:
Just like a car needs the right fuel to run smoothly, our brains rely on balanced nutrition to function optimally. Encourage healthy meals and snacks packed with fruits, vegetables, whole grains, and lean protein. Sugary snacks and processed foods can lead to energy crashes and mood swings, hindering concentration during study sessions. Opt for complex carbohydrates that provide sustained energy, and healthy fats that support cognitive function.
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The Power of a Good Night’s Sleep:
Prioritise sleep hygiene during the break. A well-rested mind is essential for emotional regulation and cognitive performance. Develop a relaxing bedtime routine that allows your child to unwind before sleep. This could include taking a warm bath, reading a calming book, or practising relaxation techniques. Encourage them to establish a consistent sleep schedule, even on weekends, to ensure they get the recommended amount of sleep for their age group.
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Open Communication is Key:
Create a safe space for open and honest communication. Encourage your child to express their anxieties and concerns about exams without judgement. Sometimes, simply talking things through can be incredibly helpful in managing stress. Validate their feelings and remind them that everyone experiences exam stress – it’s a normal part of the learning process.
Exam season doesn’t have to be a time of dread. By incorporating these tips and prioritising your child’s mental wellbeing during May half-term, you can equip them with the tools they need to manage stress and approach exams with confidence.
About Danielle Panton:
Danielle qualified as a mental health nurse, graduating from Salford university in 2014. Danielle has extensive specialist experience working in a range of child and adolescent services since 2011. Prior to joining Bupa in 2019, Danielle worked as a deputy ward manager on a child and adolescent inpatient unit. Alongside this she has experience working within crisis services and within a specialised early intervention service, for young people who had experienced a first episode of psychosis. Danielle’s current role is a Clinical Case Manager at Bupa. She has been central to the launch of the Family Mental HealthLine, playing a significant and continuing role in the support of families and young people in the management of their mental health and wellbeing.