Does your child get tired after exams? Or are they spending all their energy worrying about their results? Feeling tired, worn out and worried is known as exam fatigue. It’s normal to feel this after each individual exam and when they’re all over.
Exams are a draining process and during stressful periods like this, our stress hormone cortisol rises – putting us into a constant high alert or that ‘fight or flight mode’. Our adrenaline might spike at particularly stressful or panicky points too. Both hormones keeps us going through the challenge, but after the pressure is gone, it can take a while for our bodies to readjust and let go.
Here, we share 6 tips for helping them manage exam fatigue – and help them re-energise while they wait for their results.
1. Acknowledge their feelings and effort
They’ve probably worked harder than ever during the exam period. It can be helpful to explain that this experience will encourage them to build the resilience, confidence and courage to face other challenges in life.
If they’re feeling run down or anxious after each exam or before the results are in, acknowledge that these feelings are valid, rather than brushing them off. Encourage them to keep talking about how they feel and taking care of themselves to help ease the fatigue and worry.
2. Help them plan recovery time in between and after exams
If your teen knows that each exam knocks it out of them, help them make a plan to recuperate. Instead of going straight back into revising, encourage them to eat a healthy lunch/dinner, watch their favourite TV series for an hour or head outside for a walk.
They might even want to take a nap! Whatever it is, encourage them not to right it and remind them that listening to their body (and brain), and taking proper breaks can help them be more productive in the long-run.
3. Encourage them to spend time outdoors (especially in the morning)
Getting more natural light in the morning – by eating their breakfast outside or joining you on the morning dog walk – can help to improve their sleep. This is because it helps regulate their sleep cycle, or circadian rhythm. Sounds simple, but helping them get deeper sleep each night will help to fend off fatigue in the day.
4. Explore some stress relievers
Discovering which strategies help to lower their stress levels during and after the exam period can help them reset and fight exam fatigue. Try doing some mindful activities together, like deep breathing, sleep meditation or keeping a worry or gratitude journal. Writing things down can sometimes be very helpful for understanding and better managing stress and exhaustion.
5. Get the support of a tutor
With the anxiety of going from one exam to the next, tuition during exam time can be a lifeline for tired teens and help them keep up the stamina. Tutors can help with the last-minute panic the night before by going through everything calmly and reassuring your teen that they’re ready.
They can also help to boost your teen’s confidence before and after each exam. Whether they’re experiencing self-doubt or feeling overwhelmed, a tutor can go over anything that’s worrying them in the safety of a one-to-one lesson and help to motivate them for the next one.
6. Help them look ahead
Results day can be a daunting thought. They might spend a lot of energy worrying about their final grades and you can help to reduce this by talking about it when they want to.
You might want to help them make a plan for results day so they feel prepared or ask them how they’d like to celebrate their results. Try asking them how they’d react and what support they’d have if they didn’t get the results they hoped for. Having an action plan can help combat exam fatigue and help them feel more positive about what lies ahead.
Remind them that they can choose how to react and the actions they’ll take. They’re in control, no matter how exhausted or overwhelmed they feel in the moment.
If your teen needs extra study support, our tutors are here to help. Find the right tutor for them here.