1. STRESS: AND HOW TO HANDLE IT
A guide to helping your son/daughter to handle the stress of exams and study

2. Who is this for?
Not just your child, but for you too – stress can be catching!
Managing teenage behaviour can often be stressful – no more so than at exam time.
What are the signs to look out for in you and your child?

3. Symptoms of stress: Loss of appetite Irritability / anger
Sleeplessness
Overeating/ too many comfort foods
Avoidance
Apathy / lack of motivation
Tearfulness
Loss of energy
Low immune system
Memory/concentration problems
Panic attacks/ nausea/headaches

4. More symptoms of Stress
Lost sense of humour
Aches and pains
Blame!
Friendships strained
Working too hard!
Waking early
Increasing need to go to the toilet
Sweating / shivering
Dry mouth
Dread
Heart fluttering

5. Why ignoring stress doesn’t work
We may think it best to leave things alone, and the young person will work it out for themselves.
In actual fact, it’s a great opportunity to help them get organised for more successful study and peace of mind.

6. What will help in a practical way?
Scientists suggest drinking water is vital to a properly functioning brain.
Food! The right kinds of course – a healthy diet feeds the brain.
Exercise and rest!
Many young people listen to music as they study. Research suggests this is not helpful in general, as it can distract, but oddly enough, can be used in mnemonics and other study aids. (Apparently, anything by Mozart is the exception, and stimulates the brain to take in more info!)

7. Be realistic!
Young people often forget that time runs away from them very quickly.
Make sure they plan ahead, and share their study timetable with you.
They still need to have fun – time out is necessary too.

8. Emphasise the ‘Feelgood Factor’
Fact: we all get more stressed out by what we DON’T do, rather than the workload itself.
Remind them of how good they will feel when they have finished study for the evening, knowing they have covered all they can.
Take time to congratulate and place value on what has been achieved.

9. Results
Remind them of how good it’s going to feel when the results come through the door in August and they have met their own and our expectations (again – be realistic.)
Remind them that these are skills and good habits for a lifetime, and will stand them in good stead for the future (university, college, work etc.)

10. Visualisation techniques
If they visualise something they are looking forward to in the near future, even if it’s just watching a favourite programme at the end of the day, they can cope with the short time they have to study.

11. Visualisation……
It’s also a good idea to visualise (and even write down) where they want to be long-term. The imagination is a powerful thing, and they have to be reminded of why they’re doing all this.

12. Other techniques
Aromatherapy – scents such as lavender have a calming effect. Rosemary has the effect of calming and increasing alertness at the same time.
Massage - neck and shoulder massage helps relax, with the added bonus of increasing blood flow to the area, which can have a re-energising effect.

13. Parents:
Don’t get mad, get them organised! Use the suggestions in the handouts to help develop a pattern of stress-free study.
Keep them fed and watered – they may get so engrossed they forget to eat!
Listen to their concerns – they may be more than just excuses.
There is a difference between nagging and encouragement – the language of help and motivation will work much better than berating them for being lazy!

14. Parents……….
Keep a copy of the study planner in a prominent place, and factor in family and other social events, so they plan study time around this.
Remind them to visualise the rewards at the end of this, to keep motivated.
Use these tips to minimise your own stress levels!

15. After the exam….
Don’t waste time focusing on where you went wrong – this will get you nowhere!
Remember – we all have to live in the here and now, so although results are important, so are social skills, friendships, community and family. Enjoy!