The Stress of End of Year Exams

Today’s post is an updated edition of one I shared a while ago, but still very much relevant. And in the year we’ve had, thought it was even more important to send out positive vibes. To all the students entering their end of year exams, especially final years’; You got this!

The past few years have truly gone to custard, so self-care has never been more important. As if studying for final exams wasn’t stressful enough; throw in COVID, home-schooling, zoom classes with intermittent internet connection, and isolation from peers, whether this be due COVID or recent flooding; you would fear it was not the most conducive for optimum outcomes. 

But I’m here to tell you, it’s not all doom and gloom. While aspects of the past months have certainly sucked, (let’s not sugarcoat it), it’s brought to the fore strengths that many of our kids never knew they had. Resilience, adaptability, determination. And I for one, couldn’t be prouder. That ability to remain focused under challenging conditions is something that will carry them far into the future.

While achieving their best is the goal, mental health and well-being is equally if not more important, especially this year; not only in the lead up to exams, but following, once all the results are released.

There will either be cheers, relieved smiles and tears; or disappointment, deflated self-esteems and……yes, you guessed it, more tears. It is the most emotionally and mentally draining period of the high school years.

The below points won’t guarantee A’s in the exams, but will hopefully assist in creating an environment where quality study and a sense of well-being can be maintained, and help students perform at their best.

Eat Well and Keep Hydrated

“Yes Mum,” my kids groan; but like all of us, there will be those who eat excessively when under pressure, shovelling down anything they can find, not to mention the normal bottomless pit that is the teenage stomach; and then there are those who simply don’t eat at all. Neither is conducive to good health.

No one can concentrate when their stomach is singing an overture!  The body needs fuel to function at its best, and this includes the brain.  However, stress and anxiety can make the stomach feel uneasy and nauseas, and if this is the case, then perhaps smaller more frequent snacks may help.  Much the same advice given to pregnant women suffering morning sickness, the idea is to not let the stomach be completely empty over long periods of time, such as eating a piece of toast for breakfast, then not eating anything else until late afternoon or dinner time.

This shouldn’t be a free ticket to chow down a heap of junk food however, but doesn’t mean favourites and treats are off the menu either; it’s about moderation, and having a good variety of healthy food options available as well. Try and keep the snacks light.

Keep a bottle of water on hand and sip regularly.  If you’re thirsty, then you are already dehydrated.  Sipping a drink is much better than guzzling a half litre in one go; and try to minimalize sugar drinks.

Schedule In Some Downtime

It’s important to have balance between study and time away from the books; whether this be watching a movie, doing sport, gaming, or just talking with friends, whatever relaxes and distracts.

Being with family and friends is particularly important, as being continually locked away in a bedroom or study hitting the texts can be isolating.  And we all know about isolation! Some may prefer alone time, and that’s ok too, but do encourage them to come out and join the world every now and then. This is the perfect time to gauge how they’re going and coping, and perhaps help to alleviate any angst.

Those with casual or part-time jobs may opt to cut back their hours during the lead up to exams, and this is understandable, but encourage them to keep some shifts.  Having a reason to leave the house (if able) and something other than study occupying their every thought also helps to create balance, not to mention the positive interaction with work colleagues other than those they go to school with.

Try and schedule in some exercise, even if just walking the dog. Trust me, I know all about trying to keep the COVID butt at bay, so continuing to remain active is really important, both mentally and physically. Get some fresh air! 

Put Away the Distractions

This advice is universal for anyone working towards a goal and a deadline, to encourage a work environment where concentration can be optimised.

Remove the phone from the work area or better yet, mute it or turn it off; log off Facebook, Snapchat, Twitter or whatever else is on.  If an important message or call is expected for work or other legitimate reason, then set a timer to check in 30 minutes or so; but check only, don’t get caught flicking through social media posts.

Having a Study Partner or Group

This form of study time can be very beneficial, as long as it doesn’t lead to the above, i.e. distraction and procrastination; but admittedly, it’s not for everyone, some prefer to study on their own and that’s fine too.

Studying with a partner or small group can be an opportunity to provide each other support and assistance if one is struggling with a certain aspect of a subject.  Helping another to understand a problem or component is a great way to solidify their own comprehension of the material as well.

If you have the extra challenge at present regarding isolation, this can still be achieved over Skype or Messenger.  

Establish a Routine

This doesn’t necessarily mean sitting down to study at the same time every day. Schedules need to be flexible.  You can still have a pre-study routine however, to help relax and get in the right frame of mind to focus.

Have a shower; get into comfy clothes; grab a snack (remember healthy options too, and don’t spoil dinner!) and perhaps making a cup of tea/coffee/hot chocolate to settle down with, and organise the work area with what is needed for the particular subject.  This leads into my next point.

Declutter the Work Space

Don’t have the study area piled high with every book and practice exam for every subject, this will only overwhelm.  If you’ve allocated this time to a particular subject, then only have what is required in view, all other resources can be put away until needed.

Try to ensure the workspace has good natural lighting during the day, and decent overhead or lamp lighting of an evening.

This last isn’t so much advice, but a message of support for all those who are feeling overwhelmed by the significance of these exams, especially those who aspire to go onto further studies.  Though I say ATAR because we live in Victoria, it refers to all the state equivalents for University entry.

Your ATAR and Exam Results Don’t Define You

I have heard this statement so many times, and it is absolutely true. The same is true for any exam results.

Without exception, we all have our strengths and weaknesses, and whatever the outcome of the exams, whether they be great or not quite what you were hoping for, the results achieved do not pre-determine the rest of your life. There are many options to choose from if University is off the menu, and goals can still be achieved on alternate paths. There are other learning institutions who don’t require an ATAR at all, and potential employers won’t even ask, because it is not relevant.

To the student – You are about to embark on a new chapter in your life, whether this means University or going straight into the workforce; and it will be exciting, full of opportunities and new experiences.  For a parent, watching their child graduate from high school and enter the world as a young adult is one of the proudest moments.  Once these exams are over, take time to relax, celebrate and enjoy the moment, you’ve earned it!