The clock is ticking and the day of the State examination is fast approaching. Feelings of anxiety and panic often rise as the crucial moment nears, causing an overwhelming sense of pressure to perform. Nevertheless, there is no need to panic as expert advice can help students and their guardians navigate this challenging period.
Valuing self-confidence
Dr Colman Noctor, a child and adolescent psychotherapist asserts that anxiety often leads us to overestimate the difficulty of tasks and underestimate our own capabilities. He encourages students to manage their stress by keeping things in perspective, reminding them that these tests are not a matter of life or death. It’s crucial to foster self-confidence, recounting the hard work invested, and trusting in one’s preparation process.
Importance of sleep
Although many may be tempted to focus on last-minute studies staying up all night, sleep is actually key for effective learning, says Dr Noctor. The brain needs rest to function efficiently, just like any other muscle. Sleeping aids in the consolidation of recently acquired knowledge, therefore it can be reassuring knowing that appropriate downtime is not just beneficial for mental health, but also for improved memory retention.
Managing stress triggers
Principal of East Glendalough School, Craig Petrie, observes that the major source of stress for students often comes from self-imposition and peer influence. He encourages students to disconnect from what others are doing and instead focus on what works best for them. Understanding your strong and weak points, sticking to your learning plan, covering your topics, and ignoring distractions can help in managing anxiety.
Establishing a routine
Petrie assures that students will get into the exam rhythm quite quickly. It’s crucial to have the details sorted out prior to the first exam, such as knowing the exam seat, arrival time and the commute route.
Understanding the real challenges
Guidance counsellor Donnchadh O’Mahony points out that the root cause of stress in students is often the fear of not achieving the grades they desire, and consequently losing out on the desired CAO course. It’s crucial for parents to comprehend this stress-inducing factor as well and provide needed support.
“Sometimes, a parent’s desire for their offspring to perform well in their studies can unexpectedly create stress,” cautions O’Mahony. He also notes that parents need to realise that today’s students have a wider selection of opportunities than existed when they were preparing for exams, alleviating some of the pressure.
O’Mahony advises that it’s beneficial to concentrate on the amount of effort exerted in preparation for the Leaving Cert exam and not the results. Concentrating on the examination itself rather than focusing solely on the outcome helps alleviate anxiety and make the academic process more enjoyable.
In the event that a student’s examination stress becomes unmanageable, O’Mahony recommends confiding in someone, such as a school guidance counsellor, a senior faculty member or parents. He stresses the importance of seeking advice in order to get appropriate help when required during this time of heightened stress levels.
Sonya Macken, a teacher from Brandon Grammar School, agrees with O’Mahony’s advice. She believes that each student’s answers will differ, despite studying from the same information source. She encourages students to “stay as organized as possible while preparing, without getting too caught up in comparing their study routines to others”.
She also warns that it’s common for the most diligent students to understate the time they spend studying. For parents, this can be a confusing period as they aren’t always sure of the best ways to support their child, sometimes mimicking the strategies of other parents they know.
Macken also suggests that students should “concentrate on their strengths, the subjects they have a good grasp of, their acquired knowledge and skills,” instead of allowing their minds to be consumed with worry about what they don’t know. It’s essentially important to study smartly.
Audrey McSweeney, a state examiner and teacher running the Instagram account ‘Excel in French’, encourages students to focus on specific subject areas where they find difficulty. She suggests identifying where they typically lose marks and seeking advice from teachers in order to understand how to improve these specific areas. Instead of consulting friends, students should approach their teachers who have extensive experience teaching the Leaving Cert and are best positioned to provide useful advice and a strategy to improve.
Martina McGrath Daly, editor of 625points.com, advises taking a step back to the basics when feeling flustered. Even if you forget some minor details you were proud of knowing, she underlines that the majority of the marks come from mastering the basics.
Child and parenting psychologist, Aisling O’Connor, reminds students not to overlook essential items like pens, pencils, calculators, and log tables in the exam frenzy. Visualisation techniques can also help students combat exam stress: imagine walking into the exam, turning over the question paper and smoothly navigating through the test.
Getting outside for just 15 minutes a day has significant benefits, states O’Connell. Interaction with nature can calm the nervous system. Rather than suggesting lengthy breaks, O’Connell recommends short outdoor breaks which are easier for students to incorporate into their study schedules without feeling guilty. She stresses the importance of parents encouraging their children to include moments of relaxation daily.
To sum it up, a strategic approach, focusing on the basics, ensuring the essentials, tackling panic with visualisation, and taking short outdoor breaks can potentially enhance a student’s performance. Parents, this advice is particularly relevant for you to comprehend and guide your children through their study regimes.
Drawing from my personal experience as a parent, we may not be able to take the tests for our children (and honestly, would we truly want to?), but we can certainly help to alleviate their stress levels by doing what we are able.
This could involve cooking their most-loved meal, or accompanying them to the test venue on the first day. We could offer a seemingly unlimited supply of tea, relieve them from the responsibility of housework, be a bit more patient, or distract them from over-analysing their performance post-exam. It might even mean—for those brave enough—venturing into the chaos of an adolescent room to create a clean and cosy space in which they can relax and recoup.
These actions might not enhance their ability to remember equations or key dates from history, but at the very least, they’ll be aware that we’re right there supporting them.