Birmingham clinical psychologist reveals the ways to support children in the lead-up to mock exams
For most schools, mock exam periods for GCSE and A-Level students are scheduled to start as soon as children return after the Christmas holidays.
Supporting our children in managing the pressures of exam time is a vital aspect of their overall wellbeing and academic success but even more so during the festive period, when schedules are busier than ever. By providing a nurturing, understanding environment and practical strategies to handle stress, we empower them to approach challenges with confidence and resilience.
Dr Danielle Grey, Clinical Director of Purple House Clinic Birmingham, has outlined a list of ways to support children in the lead-up to the new year mocks whilst still ensuring you all take time to enjoy the festivities this December.
Communication: Discuss exam pressures in a compassionate, patient and proactive approach. At the core of helping a child through such experiences is establishing a consistent, safe and nurturing environment where they can express their feelings without judgment. Understanding that feeling nervous is normal can help children manage stress better. Open communication fosters a supportive environment where children feel safe to express concerns.
Quality time over quantity: Children flourish within the nurturing embrace of genuine relationships. Try to dedicate quality moments of time to your children and discuss exam pressures. Setting aside life’s distractions and giving undivided attention to your child is crucial. When children feel that unwavering support, they are more inclined to reach out for guidance, share their fears, and confidently navigate the maze of life’s challenges. Such positive connections not only help them to vocalise their feelings but also to understand and process them, paving the way for emotional maturity and resilience.
During the festive period, it’s vital that children still take a break to spend time with friends and family. It’s unrealistic to set aside whole days for revision – instead, help your child to plan their exam timetable around Christmas activities. Slot in an hour or two of work before any parties, Christmas shopping and quality time to make the most out of the festivities.
Find learning opportunities: If working or revising with your children, avoid immediately resolving challenges for your child. While certain situations may require your intervention, many instances serve as golden opportunities for children to learn and grow. By allowing them to grapple with challenges, they not only learn to find solutions on their own but also develop critical problem-solving skills. This hands-on experience in handling difficulties bolsters their confidence and teaches them perseverance. In the long run, fostering this sense of independence and resourcefulness in children equips them to face life’s challenges with resilience and tenacity.
However, if your child is struggling and needs extra support, take time to understand their anxieties and difficulties. Try to understand what support they need and share how you will support them to overcome the challenges. Continue to check-in to explore whether the plan has resolved their concerns or what you might need to consider next.
Embrace challenges: Fearing mistakes can negatively impact resilience and often correlates with heightened anxiety in children. When achievement is the sole focus, children become ensnared in a binary mindset of success or failure – pushing them to sidestep any risks. Recognising and embracing mistakes, not just in your children but as adults and guardians, fosters a culture of continuous learning and encourages a growth-oriented mindset. Encourage your child to have another go when things don’t work out the first time and see what lessons you can learn.
This is about noticing the inner critical voice that can set unrealistic expectations. Support your child to problem solve and identify ways to achieve their goals. For example, asking others for help and talking with teachers. As parents, we want our children to succeed and, at times, we need to be mindful about how we respond to setbacks. Avoid being critical and comparing them with their peers.
Get outdoors: Exercise is not just beneficial for the body; it also fortifies the brain, enhancing its ability to combat stress and tackle adversities. Engaging in regular physical activity releases endorphins that boost brain health. Physical exercise promotes our physical wellbeing and can support sleep. As a parent, suggest a relaxing family walk to see your local Christmas lights – allowing your child to take some time to breathe and get their body moving.
Time management skills: Teaching children how to effectively manage their time – with schedules that allocate time for studying, breaks and festive activities – can reduce stress. It helps them feel in control and ensures they cover all necessary material without last-minute cramming. Breaks are really important – taking breaks can boost concentration and support our ability to retain information. It can be difficult to take regular breaks since we can become caught by the belief that ‘more is more’. Breaks are an important part of the learning process and will allow our brains to process information rather than becoming overwhelmed. Plan time away from studying to enjoy merry activities, hobbies and time with loved ones.
Adequate sleep: Ensuring children have a regular sleep schedule with enough hours to rest is vital. Sleep plays a critical role in memory consolidation, where the brain commits new information to long-term memory. Lack of sleep can impair cognitive function and concentration, negatively affecting exam performance. Allowing time to wind down from studying before bedtime will support children to slow down and relax. Wind down should be about activities that support sleep, such as reading, relaxation or self-care, rather than using tech – and there’s no better time than the Christmas holidays to get an extra bit of shut-eye.
