School years are a challenging period for both children and parents. At the end of the school year, the situation can intensify. Let's consider how to help yourself and your child during this time.
The word “stress” will be heard more than once during your child's school life. Emotional tension, increasing workloads, and, most importantly, exams can lead to a nervous breakdown for both parents and children. It is important to know how to combat stress and why this topic should not be ignored.
What Are the Dangers of Stress During Exam Periods
In spring, mothers often buy sedatives and discuss upcoming exams. Sensitive parents experience their children's difficulties much more acutely than the children themselves.
Each exam, whether it is a test or an entrance exam, checks not only knowledge but also the psychological resilience of the student. An exam is a stressor, and the main difficulty lies in the child's self-esteem. It is formed from an early age and depends on the relationship with parents. Children with inadequate self-esteem suffer particularly from stress.
An exam is a stressor. The main difficulty lies in the child's self-esteem. Some have it formed, while others do not.
— says psychologist Elena Livenzeva.
There are two types of stress: eustress (positive) and distress (negative). It is important to learn how to combat distress, as it can lead to various problems:
- physical problems — pain, nausea, heartburn;
- eating disorders — lack of appetite or overeating;
- speech problems (stuttering);
- memory and information retention issues;
- increased emotional instability.
ADHD and Exams
Children with Attention Deficit Hyperactivity Disorder (ADHD) are particularly susceptible to stress during exams. From birth, such children need to be adapted to the educational process, as they often find it difficult to concentrate. ADHD occurs in 5-10% of school-age children, and there is no single standard for overcoming it.
Symptoms of ADHD:
- daydreaming;
- lack of systematization;
- forgetfulness;
- inattention;
- lack of concentration;
- hyperactivity.
Exams can be a real challenge for such children and their parents. It is important to remember that ADHD is a serious diagnosis that requires behavioral correction and professional help. It is advisable to visit the school psychologist in advance to identify problematic areas.
Why Parents Suffer from Exams Just as Much as Children
There are many articles with recommendations for students, but few consider that parents also experience strong emotional impacts.
Parents' anxiety manifests as constant worry for their child and their future, concerns about their psychological health and exam preparation.
— explains Polina Shvets, senior methodologist at Uchi.Doma.
It is important to remember that you should be a support for your child. If stress begins to dominate, do not hesitate to seek help from professionals. Choosing medications that help reduce anxiety and increase resilience to stress can be beneficial.
Ways to Combat Stress During Exams
Planning
Plan together with your child the time for exam preparation. Break the process into stages and remember to reward them. For example, for every block of questions learned, you can “reward” them with ice cream or a board game.
Rest Schedule
Clearly plan the day and avoid late-night cramming. Establish a routine where the child does not study after 6:00 PM. Quality rest is an important aid in combating stress.
Breathing Exercises
Breathing practices are helpful for relieving stress. Start with a belly breath, then fill your chest with air. After a brief pause, slowly exhale, first pulling in your belly and then lowering your chest.
Affirmations
Positive phrases can help with anxious states. The key is brevity and clarity. For example: “I take exams easily and calmly,” “I finish my homework quickly,” “I know all the answers to all the questions.”
