Exam season in Kenya is a time of great anxiety for students and parents alike. As students prepare to sit for their exams, they often face immense pressure to perform well. Having gone through this experience myself, I know how nerve-wracking it can be. One of the most vivid memories I have from school is the pressure to cram, something many of us resort to in our educational system.
Cramming, while it may seem effective in the short term, often leads to temporary memory retention. Sure, you might recall the answer for the exam, but afterward, that information is easily forgotten. So, as parents, how can we guide our children through exam preparation in a way that helps them retain knowledge and maintain their mental well-being? Here are a few strategies to help your child prepare mentally and emotionally for exams.
Bonus Tip: “Good sleep improves thinking and concentration. Most teenagers need 8 to 10 hours’ sleep a night.
Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of panicky last-minute study.”
Author
1. Encourage Effective Study Techniques
Instead of cramming the night before an exam, students should focus on effective study habits that promote long-term retention of information. Some techniques that can help include:
- Spaced repetition: This involves reviewing material at increasing intervals, allowing the brain to store information more effectively.
- Active recall: Encourage your child to actively recall information rather than passively rereading notes. This could involve self-testing or summarizing key concepts without looking at their notes.
- Mind mapping: Visual learners may find mind maps helpful. These diagrams allow students to organize information in a way that makes it easier to connect ideas and remember key points.
By promoting these methods, you can help your child retain the knowledge they’ve gathered throughout the term instead of resorting to last-minute cramming.
2. Recognize Signs of Stress and Anxiety
Exam stress and anxiety are common among students, especially as the stakes get higher. While a little stress can motivate them to perform, excessive anxiety can be overwhelming. As a parent, it’s essential to recognize the signs that your child may be struggling with exam-related stress:
“Remind your child that it’s normal to feel anxious. Nervousness is a natural reaction to exams. The key is to put these nerves to positive use.
If anxiety is getting in the way rather than helping, encourage your child to practise the activities they’ll be doing on the day of the exam. This will help it feel less scary.
For example, this may involve doing practice papers under exam conditions or seeing the exam hall beforehand. School staff should be able to help with this.”
Anonymous
- Physical symptoms such as headaches, stomachaches, or difficulty sleeping
- Emotional changes like irritability, mood swings, or withdrawal from social activities
- Behavioral shifts such as procrastination, avoidance, or obsessive focus on studying
If you notice any of these signs, it’s important to address them early. Speak with your child and offer reassurance that their mental health is a priority over exam performance. Encourage open communication and let them know it’s okay to seek support if they’re feeling overwhelmed.
3. Promote a Balanced Routine
While studying is important, your child’s brain needs time to rest and recharge. Help them create a balanced routine that includes breaks, physical activity, and relaxation. Encourage them to:
- Take regular breaks: The brain can only focus for so long before it needs a break. A 5-10 minute break every 30-45 minutes of studying can help improve focus and retention.
- Engage in physical activity: Physical exercise helps reduce stress and improves mental clarity. Even a short walk or some stretching can make a big difference.
- Maintain a healthy diet: Eating brain-boosting foods like fruits, vegetables, and omega-3-rich foods can enhance cognitive function and concentration during exam prep.
- Prioritize sleep: Sleep is crucial for memory consolidation and overall mental well-being. Make sure your child is getting enough rest, especially in the days leading up to the exams.
4. Use Brain Gym Exercises to Relieve Stress
Brain gym exercises are a series of simple movements that stimulate the brain and help improve focus, coordination, and relaxation. They can be particularly helpful in reducing exam-related stress and anxiety. Some exercises you can introduce to your child include:
- Cross crawl: This exercise involves crossing the midline of the body by touching one hand to the opposite knee while marching in place. It helps improve coordination and balance between the left and right brain hemispheres.
- Brain buttons: Gently massage the area below the collarbones on both sides of the body to stimulate blood flow to the brain, which can improve focus and concentration.
- Hook-ups: Have your child cross one leg over the other while interlocking their hands and holding them close to their chest. This exercise helps calm the nervous system and reduce feelings of anxiety.
These exercises can be done during study breaks or before the exam to help your child stay calm, focused, and energized.
5. Encourage a Growth Mindset
Many students feel the pressure to succeed, which can make them view exams as pass-or-fail moments. Encourage your child to adopt a growth mindset, where they see exams as opportunities for learning and growth. Remind them that failure is not the end—it’s a stepping stone to improvement. By embracing challenges and learning from mistakes, they can approach their exams with confidence and a positive attitude.
“Be flexible around exam time. When your child is revising all day, do not worry about household jobs left undone, half done or untidy bedrooms.
Staying calm yourself can help. Remember, exams do not last forever.”
Author
Conclusion
Exams are an important milestone in a student’s academic journey, but they should not come at the cost of mental well-being. By helping your child adopt effective study habits, recognizing the signs of stress and anxiety, promoting balance, and incorporating brain gym exercises, you can support them in navigating this exam season with less pressure and more clarity. Remember, exams are a part of life, but they do not define your child’s worth or future.
As a parent, your role is to provide guidance, reassurance, and practical tools to ensure that they not only succeed academically but also maintain their mental and emotional health along the way.
By taking a proactive approach to exam preparation, you’ll help your child develop the skills they need to thrive, not just in the classroom but in life.
“Listen to your child, give them support and avoid criticism.
Before they go in for a test or exam, be reassuring and positive. Let them know that failing is not the end of the world. If things do not go well they may be able to take the exam again.
After each exam, encourage your child to talk it through with you. Discuss the parts that went well rather than focusing on the questions they found difficult. Then move on and focus on the next test, rather than dwelling on things that cannot be changed.”
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