Psychologist-approved tips to help children stay calm, confident, focused during examinations

Examinations can bring a lot of stress, anxiety, and tension for children. Many get blank, feel nervous, pass out, or break down just before the papers. Exams can be exhausting for children.

It is necessary to understand that exams are important for the child, but mental health matters too. It is time for parents to motivate their child to do their best, rather than pressuring or comparing them with others. With the right support, exam time can become manageable rather than overwhelming. Follow the vital tips given in the article below to ease the child’s discomfort and worry.When the exams are near, parents often say to children, “If you score well or secure the highest numbers, we will gift you a new iPad or a tablet or a laptop or take a vacation.”

Well, even if this can sound encouraging, it can also induce a lot of pressure. There are many instances where parents also say,”If you don’t score well, you will regret it. We won't allow you to meet your friends, socialize, or watch TV.” However, this can also cause mental stress and fear.

Some parents may also end up comparing their children with others. “Look at our neighbour’s daughter, she is a rank holder, we want you to beat her in exams.”

Again, this is not at all healthy competition as well. It is a known fact that every parent wants the child to make them proud by securing good marks, but it is not right to pressurize, compare, or scare the child. The healthy competition is important. Instead, parents should say, “Child, we trust you, we support you, give it your best shot, and you will come out with flying colors. Don’t stress or panic, just trust yourself, and you will surely excel.”

These words can be assuring, calming, and soothing for the child. The child will be automatically motivated to do their best and make their parents happy. So, exams are often seen as a defining moment in a child’s life. From an early age, children are taught that marks, ranks, and results decide their future. While healthy motivation can push students to do better, constant pressure can slowly turn into stress, fear, and anxiety, and fear of failure.

Many children struggle silently, afraid to disappoint their parents or teachers.

The issues children face due to exam pressure

Exam pressure impacts children in different ways, and not all signs are obvious. Some children openly express fear, while others quietly internalize it. So, the child should not hesitate or suffer in silence.Other common problems are anxiety and constant worry. Many children may forget answers during exams as they become blank and nervous. There are a lot of children who also tend to experience sleep disturbance. Poor sleep further affects attention, mood, and learning ability and causes forgetfulness.Some may also suffer from headaches, diarrhoea, low blood pressure, high blood pressure, stomach pain, nausea, or rapid heartbeat. These symptoms are often stress-related but may be mistaken for routine illness.Children may become irritable, frustrated, agitated, withdrawn, or unusually quiet.

They will feel that if they don’t score well, then everyone will judge them, laugh at them, or exclude them from the friend group.The constant exam pressure can also lead to poor self-esteem, as the child will believe that they are good for nothing and feel useless.

Crucial tips to help children manage exam pressure

So, have realistic expectations from children: Parents and teachers should focus on effort rather than only results. Let children know that doing their best is more important than being perfect.

Avoid constant comparison with siblings or classmates. Create a balanced study routine: Help children make a simple timetable that includes breaks, revision time, play, and rest. Deep breathing, light stretching, or short walks can calm the mind. Even 5–10 minutes of relaxation can help children reset during stressful days and feel better. They will be better and stress-free.Prioritize sleep and diet: A sound sleep improves memory and concentration.

Encourage the child to follow fixed sleep schedule. Nutritious meals and proper hydration also help reduce fatigue. Parents should pay attention to the child’s diet. Seek the help of an expert, if need be.Make sure to limit pressure from surroundings: Reduce exposure to negative conversations about marks and competition. Keep the conversations light, which can de-stress the child. If stress leads to frequent headaches, digestive issues, or panic, seek help from a counselor to help the child navigate stress.So, parents, support the child during this crucial phase and see them beat all the odds, give their best, and taste success.Dhara Ghuntla, Psychologist / Psychotherapist, Independent practitioner, affiliated with Sujay hospital, 7 hills hospital, Criticare hospital