Mental Health Support: Tips to Help Learners During Exams

1. Create a quiet study space

Set up a calm, clutter-free area where your child can study without distractions like TV, loud music, or household noise.

2. Help build a study schedule

Break down subjects into manageable chunks. Include short break to avoid burnout and encourage consistency over cramming.

3. Encourage healthy sleep habits

Aim for 7–9 hours of sleep a night. A well-rested brain is better at focusing, remembering and solving problems.

4. Provide nutritious meals and snacks

Brain food matters. Offer fresh fruit, whole grains, lean protein, and plenty of water. Avoid excess caffeine or sugar.

5. Be available and supportive

Check in regularly. Ask how they’re coping and listen without pressure or judgement. Your presence alone can ease anxiety.

6. Promote short physical breaks

Encourage 10–15 minute walks, stretching or dancing to relieve tension and boost energy levels.

7. Teach simple relaxation techniques

Deep breathing, listening to calming music, or even short mindfulness exercises can reduce exam nerves.

8. Limit negative talk

Focus on effort, not just results. Praise their commitment, and avoid comparisons with other learners.

9. Know the warning signs

Watch for signs of extreme stress like trouble sleeping, mood changes or loss of appetite and seek help if needed.

10. Remind them that exams don’t define them

Reassure your child that their value is not based solely on marks.

Growth, effort and resilience matter too.