How to prioritise mental health during exams

Exams can be a stressful time for learners of all ages. With pressure to perform and the fear of failure looming, it’s easy to become overwhelmed. That’s why taking care of mental wellness during this period is just as important as studying the content itself. When learners feel mentally well, they are better equipped to manage stress, maintain a positive mindset, and stay focused, which are key ingredients for success both inside and outside the exam room.

How stress affects performance

Research shows that high levels of stress can negatively impact memory and concentration. When anxiety takes over, the brain often enters a state of “survival mode”, which makes it difficult to concentrate or recall information effectively. In contrast, students who manage their stress in healthy ways tend to perform better, feel more motivated, and show greater emotional resilience.

Practical strategies for learners

There are several practical and effective strategies that learners can adopt to protect their mental wellbeing during exam preparation. Using a study timetable, for example, helps learners break the workload into smaller, more manageable parts and prevents the panic that comes with last-minute cramming. Taking regular breaks during study sessions allows the brain time to rest and recharge, making it easier to absorb and retain information. Even a short five- or ten-minute break can make a noticeable difference in concentration levels.

The role of physical activity, sleep, and connection

Physical activity also plays a key role in supporting mental health. Whether it’s a walk around the block, a quick stretch between study sessions, or playing a favourite sport, movement helps to release endorphins, natural chemicals in the brain that improve mood and reduce stress. Spending time outside in fresh air and natural light can lift energy levels and clear the mind. In addition, staying socially connected is important. Talking to a friend, sibling, or trusted adult can help relieve emotional pressure and remind learners that they’re not alone in how they’re feeling. Adequate sleep and proper nutrition further support brain function, focus, and emotional balance. Experts recommend that teenagers aim for eight to ten hours of sleep per night, while younger learners require even more, up to twelve hours in some cases.

How parents and guardians can help

Parents and gaurdians play a vital role in supporting their children’s mental wellness during this time. The home environment can either increase or reduce stress, and a calm, organised space for studying can help children focus and feel supported. Encouraging healthy habits such as a regular sleep schedule, balanced meals, and time away from screens fosters a routine that promotes wellbeing. Just as important is the emotional support that parents provide. When parents express confidence in their children’s efforts, learners often feel more motivated and less anxious. Focusing on progress rather than perfection, and acknowledging hard work instead of only final outcomes, helps build their self-confidence and resilience.

Encouraging open and supportive conversations

It is also helpful for parents to check in regularly and be present for open conversations. Asking questions like “How are you feeling about your exams?” rather than “Did you study enough today?” shows care and invites honest dialogue. Children are more likely to express their worries when they feel safe and heard. Avoiding comparisons with siblings or classmates is another powerful way parents can support their children’s emotional development, as each learner has their own unique strengths, pace, and learning style. Sometimes, simply being available to listen without offering immediate solutions can be the very best form of support.

A shared responsibility for success

Research indicates that children who feel emotionally supported by their families experience lower levels of stress and perform more confidently in academic settings. Parental involvement and encouragement are key protective factors for mental health and can significantly influence how children approach exams and other challenges.

Empowering learners through mental wellness

Ultimately, promoting mental wellness during exams is a shared responsibility. When learners, parents, and educators work together to create a supportive environment, exams become more than just a test of knowledge, they become opportunities for growth, resilience, and emotional maturity. By prioritising mental wellness, we empower our learners to navigate challenges with clarity and a healthy mindset that will serve them well beyond the classroom.