Overwhelmed by School Stress? Effective Strategies for Both Kids and Parents to Manage Exam Anxiety

School years present challenges for children and parents alike, with stress peaking at the end of each academic year. Here’s how to support both yourself and your beloved student during this demanding period.

The term “stress” will come up repeatedly throughout your child’s school journey. Emotional tension, increasing academic demands, and the inevitable testing of knowledge can create significant pressure. Your goal is to ensure exams don’t trigger emotional breakdowns for either you or your child. Let’s explore essential insights on managing stress and why this topic deserves your attention.

Why Exam Stress Can Be Harmful

In spring, it’s common to see parents seeking calming remedies and discussing exam worries instead of everyday matters. Sensitive parents often experience their children’s struggles more intensely than the children themselves.

For students, exams—whether routine tests or university entrance assessments—are not only evaluations of knowledge but also tests of psychological resilience and stress management.

"Exams inherently cause stress. The biggest challenge lies in a child's self-esteem. Some children have a well-formed self-esteem, while others do not. This self-esteem develops from birth and is heavily influenced by parent-child relationships. Children lacking healthy self-esteem suffer more from stress," explains psychologist Elena Liventseva.

Stress has two types—eustress (positive) and distress (negative). It’s crucial to learn how to counteract distress, as it poses more serious risks than just failing an exam:

• Physical symptoms such as pain, nausea, and heartburn;

• Eating disorders ranging from loss of appetite to overeating;

• Speech difficulties like stuttering;

• Memory and information retention problems, which harm both child and parent;

• Increased emotional instability.

ADHD and Exam Challenges

Children diagnosed with ADHD (Attention Deficit Hyperactivity Disorder) are particularly vulnerable to emotional difficulties during exams, and their parents often face heightened stress as well. From early childhood, it’s important to tailor learning approaches to accommodate the child’s unique needs, especially since maintaining focus can be challenging. ADHD affects approximately 5-10% of school-aged children worldwide, yet standardized treatment methods for acute stress during exams remain limited, with families adopting various coping strategies.

Common ADHD symptoms in students include:

• Daydreaming during conversations;

• Lack of organization;

• Forgetfulness;

• Inattentiveness;

• Difficulty concentrating;

• Hyperactivity.

For these children and their families, exams can be a significant ordeal. Recognizing ADHD as a serious condition requiring behavioral support and professional assistance is essential. Consulting a school psychologist well before exams can help identify specific challenges and reduce stress during testing periods.

Parents and Children: Why Exam Stress Affects Both Equally

While many resources focus on helping students handle exam stress, it’s important to remember that parents also experience intense emotional strain.

"Parental anxiety often manifests as constant worry about the child's future, psychological well-being, preparation efforts, and searching for extra tutoring," explains Polina Shvets, senior educator at Uchi.Dom.

Above all, parents must be a pillar of support. Your ability to stay calm and composed greatly influences your child’s experience. If stress becomes overwhelming, seeking professional help and using appropriate calming remedies is a wise choice. Look for treatments that offer antidepressant and soothing effects, reduce anxiety, and enhance resilience to emotional challenges.

5 Proven Techniques to Combat School-Related Stress

1. Planning: Collaborate with your child to create a study schedule, breaking preparation into manageable segments. Reward progress with small treats like ice cream or a favorite board game.

2. Rest Routine: Establish a consistent daily routine that avoids late-night cramming. Ensure your child stops studying by 6 PM to prioritize quality rest, which is vital for stress management.

3. Calming Supplements: Products like child-friendly supplements trusted by healthcare professionals can help alleviate irritability and nervousness. These may support adaptation to school demands and improve focus during exam prep. Regular use can help children better handle emotional stress and react calmly to school-related triggers.

During exams, such supplements may also enhance memory and attention for efficient learning.

4. Breathing Exercises: Practice deep breathing to reduce stress. Start by inhaling deeply into the abdomen, then fill the chest. Hold the breath briefly (about two seconds), then exhale slowly by first drawing in the abdomen and then lowering the chest.

5. Positive Affirmations: Use brief, clear affirmations to ease anxiety. Examples include: "I approach exams calmly and confidently," "I complete my homework quickly," and "I know the answers to all questions."

Always consult a healthcare professional before starting any new treatment.

Photo credit: Shutterstock/Fotodom.ru

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