Term four is often an exciting time for many students where they are looking forward to finishing up classes and finishing off their studies for another year. However, it can also be a time of increased stress with the upcoming exam period. Some of the reasons that young people may feel stressed around this time of year include:

• Feeling pressure to achieve certain grades

• Fearing failure or getting stuck in negative thoughts

• Comparing themselves to their peers

• Struggling with time management and feeling overwhelmed by their study load

• Competing priorities

• Getting overly distracted from studying by things such as social media

• Mental health concerns, which can make it difficult for your young person to focus on or devote as much time to studying

• Other health issues might affect your young person’s capacity to study

A bit of stress for a short period of time can help motivate your young person to focus and work harder to get things done. A normal amount of pre-exam stress might look like tiredness that goes away after exams are over, butterflies and nerves ahead of the exam and irritability while studying that improves when they take a break.

When stress increases beyond this it can impact their ability to study and other parts of their life. Signs that this is happening may include:

• Not making time for much else other than studying

• Being withdrawn or disengaged

• Loss of interest in the things they usually enjoy

• Changes in their sleeping or eating habits

• Nausea or stomach issues

• Chest pain or tightness

• Increased heart rate and sweating

• Feeling grumpy or irritable

• Restlessness, including nail biting and fidgeting

As parents, your support and understanding can be crucial in helping them manage this stress effectively. Here are some ways you can assist and encourage your young person to feel more balanced, confident, and supported through this challenging time.

1. Create a Positive and Supportive Environment

During exams, your young person needs to feel that home is a place where they can focus, recharge, and talk freely about their worries. Try to keep the environment as calm and organised as possible. Small gestures, like reducing background noise during their study times or making sure they have a comfortable, well-lit place to study, can make a big difference.

Tip: Encourage open conversations, letting them know you’re available to listen to their concerns without judgement. This can help them feel less isolated in their stress.

2. Help Them Set Realistic Goals

Young people often put pressure on themselves to achieve high grades, but sometimes, unrealistic expectations can lead to burnout. Sit down with your young person to help them set manageable, achievable goals. Rather than aiming for perfection, encourage them to focus on doing their best. Setting small, realistic milestones can give them a sense of accomplishment and help reduce stress.

Tip: Remind them that their self-worth is not defined by a single exam or grade. Reinforcing this message can help ease anxiety and boost their self-esteem.

3. Encourage Healthy Study Habits

During exam periods, young people often neglect important aspects of their well-being, like sleep, nutrition, and exercise, in favour of extra study time. While dedication is good, studies have shown that taking breaks, staying active, and eating well improve focus and retention. Encourage your young person to take regular, short breaks and get at least 7-8 hours of sleep each night.

Tip: Offer to prepare nutritious snacks, and remind them of the benefits of a balanced diet to support concentration. Also, suggest brief, refreshing breaks, like a quick walk or stretching session.

4. Teach Relaxation Techniques

Stress-relief techniques like deep breathing, mindfulness, and visualisation can be powerful tools in calming the mind. Practising relaxation techniques together, like a short meditation before they start studying, could offer stress relief and give you both some quality time.

Tip: Suggest a few relaxation apps or YouTube videos on breathing exercises they can try when they’re feeling overwhelmed.

5. Emphasise the Importance of Taking Breaks

Studying for long hours without a break can lead to diminishing returns. Encourage your young person to follow the “Pomodoro Technique,” where they study for 25 minutes, then take a five-minute break. Research suggests this can help improve productivity and reduce stress.

Tip: Plan a family outing or activity after an intense study session. This can act as an incentive and give them something to look forward to!

6. Be Mindful of Your Own Reactions

Your young person can pick up on your own stress and anxiety, especially if you're highly invested in their results. Try to keep your reactions balanced and non-judgmental. Remind them that regardless of the outcome, they have your full support.

Tip: If you notice yourself feeling stressed, try your own coping strategies, like going for a walk or talking to someone, to stay grounded. A calm presence can help your young person feel more secure.

7. Encourage Positive Self-Talk

Negative thoughts can creep in easily during exam time. Help your young person develop a mindset that reinforces their strengths and acknowledges their hard work. Teaching them to replace "I can't do this" with "I’ll give it my best shot" can have a big impact on their confidence.

Tip: Share some of your own affirmations, or help them write down a few positive statements to read when they feel discouraged.

8. Celebrate Effort, Not Just Results

When exams are over, take the time to celebrate your young person’s effort and dedication, regardless of the results. This reinforces that their hard work is valuable and reminds them that every experience, including exams, is an opportunity for growth.

Remember, your presence and understanding can be the greatest support for your young person during exams. With your help, they can navigate this period with greater ease, resilience, and self-confidence. Together, let’s make this exam season a balanced and positive experience for your young person!

In the Community

Parents

Hume City Council

Living with Autism

Are you the parent or carer of a child who has a diagnosis of autism? This program is an opportunity to ask questions about the autism spectrum and will assist you to consider different approaches and strategies to help with parenting.

In Person Workshop
Greenvale West Community Centre
7 Ventura Way, Greenvale, 3059
Thursday 28 November
10pm – 12pm
Registrations required.

Resourceful teenagers have better coping skills - Triple P Online

Positively influence your teenager’s development and life skills – a full toolkit of proven tips and ideas!

Audience: For parents and carers of pre–teens and teens 10–16 years

Cost: Free

Day: 24/7

Time: At your place and at your own pace

Location: Online

Start the course here.

Secondary Years - Supporting teenagers with special needs

Important information to help you guide your child through secondary school and to plan for their future.

• School supports, plans and processes

• Learning through lived experience

• Building confidence in your child to advocate

• Looking forward to your child’s career ahead

Audience: For families of teens with disability aged 13-18

For 2024 workshop dates email the Educate team educate@acd.or.au, call 9880 7000 or 1800 654 013 (regional callers)

Teens and Beyond - Supporting teenagers with special needs

Teens and Beyond is a three-part workshop for families of teenagers with disabilities aged 13+.

Find out how to get the right NDIS support for your teen, what school and post-school options are available, and how to start planning for the future.

Providing information and building confidence to support your child aged 13 now and into the future.

• Future planning

• School and post-school options

• Getting the right NDIS support for your teen

• Wellbeing – friendships, behaviour support, communication and mental health

Audience: For families of teens with disability aged 13+

Provider: Association for Children with a Disability

For 2024 workshop dates email mail@acd.org.au call 03 9880 7000 or 1800 654 013 (regional callers)

Students

Hume City Council

Youth Action Committee

The Hume Youth Action Committee(Hume YAC) is for aspiring young community leaders aged 15-20 years old. The Hume YAC leaders meet weekly to identify issues facing young people in Hume. Through community consultation and co-design, the committee facilitates initiatives and activities to improve outcomes for young people.

The Hume YAC is funded by ENGAGE! a Victorian Government Initiative.

For more information check out the website, walk-ins not available.

Craigieburn Library

Monday 14 October – Monday 9 December

4.30pm – 6.30pm

Ages 15 – 20

The Meeting Point - Roxburgh Park

Drop into The Meeting Point!

Inside you will find fun video games, table tennis, games, pool, arts and crafts and a space to chill out with your friends.

Walk-ins only, no booking required.

Roxburgh Park Youth Centre

Wednesday 16 October - 11 December

2.50pm – 4.50pm

Ages 12 – 18

The Meeting Point - Craigieburn

Drop into The Meeting Point!

Inside you will find fun video games, table tennis, games, pool, arts and crafts and a space to chill out with your friends.

Walk-ins only, no booking required.

Craigieburn Youth Centre

Every Friday

18 October - 13 December

2.50pm – 4.50pm

Ages 12 – 18

Tips, Tricks & Links

This October Smiling Mind is shining a light on Mental Health Awareness Month with the theme "Let’s Talk About It." They are encouraging everyone to engage in open conversations about mental health by strengthening our connections through mindful listening, sharing experiences, and practising self-care. Find more tips to support kids' mental health here.

Support Services