Keep it calm during exam time

Posted: 12 November, 2018

By: Annabella Sequeira

Section: Education, Parenting

Keep it calm during exam time

The end of the year is synonymous with exam time. Whether a child is in grade 4 or in grade 12, exam stress is very real and very common. Children are under great pressure to perform and do well – these expectations placed on them lead to extra stress.

All learning and thinking skills are functions of the cerebral cortex, our thinking brain. Our thinking brain functions as the CEO of the brain, and it is where all learning, problem-solving, abstract thinking and memory recall happens. The ability of the thinking brain to function adequately is dependent on the adequate function of the sensory and emotional parts of the brain. If the sensory brain is overwhelmed and stressed, one has great difficulty maintaining emotions and anxiety takes over. When the sensory brain is overwhelmed, the ability to think in a rational and clear way is compromised.

The ability to self-regulate and stay calm is vital to being able to cope with the pressures of exams. The following strategies will go a long way to helping the children in our lives cope with exam stress:

  • When studying, take a break every 30 – 45 minutes. Breaks must be taken away from the desk.
  • Encourage your child to take a movement break, or to maintain regular sport participation.
  • Maintain a healthy eating plan. Provide healthy snacks during studying periods such as nuts, carrots, apples, popcorn and pretzels. Crunchy snacks will provide alerting sensory input while the child sits at the desk to study.
  • Avoid sugary eats and drinks.
  • Encourage your child to keep a bottle of cool/cold water at the desk.
  • Allow your child to decide where and how he or she works best – encourage them to keep their working area clutter-free.
  • Ensure that there is enough natural light in the room.
  • Allow for them to make the sensory accommodations that they need to stay focused and alert, e.g. listening to music or wearing headphones to block out distracting sounds and having fidget tools to help focus.
  • Maintain a healthy and regular sleeping pattern. Get up and go to sleep at regular times. A minimum of 8 hours of sleep is recommended in order to give the brain and body time to rest. Sleeping is when the brain consolidates all the information that has been learned.

Let’s make exam time easier for our children, and let’s help them realise just how capable and resilient they are.


Get to know the sensory strategies to keep your mind calm by completing your Sensory Matrix™.

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