10 strategies for staying calm and focused at exam time

As Year 12 students commence end-of-year exams, the pressure can feel overwhelming. With the finish line in sight, it’s easy to get stressed or anxious, or caught up with distractions or future plans. However, staying calm and focused at exam time is essential for enabling students to do their best. As parents, we may struggle to know how to help.

Here are 10 effective strategies to discuss with your teen, each with useful tips to help students reduce exam stress and stay focused.

Teen by studying while holding a pen sitting at a desk with book in front of him
  1. Prioritise rest and sleep

One of the most important aspects of preparing for exams is getting adequate sleep. Research from the Sleep Health Foundation highlights the link between sleep and academic performance. Aim for 7-9 hours of quality sleep each night to help improve memory retention and concentration.

Tip: Avoid screens an hour before bed to improve sleep quality. Establish a calming bedtime routine to signal to your body that it’s time to wind down. Try to go to bed and get up at around the same time each day (even on weekends) as it is vital to academic success.

  1. Nutrition matters

What you eat can significantly impact your mood and focus. A study from the Australian Institute of Health and Welfare suggests that a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can enhance cognitive function and overall wellbeing.

Tip: Incorporate brain-boosting foods like berries, nuts, and fish into your Year 12 student’s diet. Ensure they stay hydrated by drinking plenty of water; dehydration can lead to fatigue and reduced concentration.

  1. Incorporate exercise

Regular physical activity has been shown to reduce stress and anxiety. According to research published in the Journal of Epidemiology & Community Health, even short bursts of exercise can boost your mood and cognitive abilities.

Tip: Aim for at least 30 minutes of moderate exercise most days. Whether it’s a brisk walk, a workout, or a game of sport with friends, moving the body can help clear the mind.

  1. Manage mental health

It’s normal for students to feel stressed during HSC time, but it’s crucial to help them take care of their mental health. ReachOut is a great place to start with resources and strategies for managing exam stress effectively.

Tip: Year 12 students are encouraged to practice mindfulness or meditation for just a few minutes each day. Apps like Headspace or Smiling Mind can guide them through simple techniques to help keep them grounded.

  1. Create a conducive study environment

The study environment can influence a student’s focus and productivity. Research from the University of Sydney suggests that a tidy, well-lit space can enhance concentration.

Tip: Designate a specific area for studying that’s free from distractions – try to avoid communal areas like the kitchen or living room. Students should keep the area organised and consider using background music (instrumental only) or ambient noise if it helps them to concentrate.

  1. Balance study with leisure time

While it might be tempting to study non-stop, taking breaks is essential for maintaining focus and preventing burnout. According to the University of Sydney, short breaks during study sessions can improve retention and comprehension.

Tip: Students could try the Pomodoro Technique – study for 25 minutes, then take a 5-minute break. After four sessions, take a longer break of 15-30 minutes to recharge.

  1. Stay connected

Social connections can provide much-needed support during stressful times. Findings from The Longitudinal Study of Australian Children show that maintaining relationships with friends and family can enhance emotional resilience.

Tip: Ensure your child makes time to connect with friends, whether through study groups or casual hangouts. Sharing experiences can lighten the load and offer new perspectives on difficult subjects.

  1. Don’t forget about family

Family can be a great source of encouragement and support to your Year 12 student. Encourage them to communicate their needs and feelings with you and seek your help when they need it.

Tip: Urge your teen to set aside time for family dinners or activities that can serve as a break from studying. This can help strengthen their support network and provide a mental reset.

  1. The comfort of pets

If you have a pet, they can be a wonderful source of comfort during exam preparations. Studies show that interacting with pets can reduce stress and anxiety, making them a great addition to your child’s study routine.

Tip: Have your teen take breaks to play with, cuddle or walk your pet – the latter provides them with the added bonus of exercise to further clear the mind. A pet’s presence can help keep your teen grounded and provide a much-needed mental reset.

  1. Put the phone away

A study published by the Association for Consumer Research showed that simply having a smartphone in sight can significantly hinder concentration and cognitive performance. The research found that participants who had their phones visible performed worse on tasks requiring attention compared to those who kept their phones out of sight. This suggests that the mere presence of a phone can be a mental distraction and ‘brain drain.’

Tip: It is crucial to put smartphones in another room during exam preparation to enhance concentration and retention. Make checking the phone a reward for a focused study session but put a time limit on its use.

As Year 12 students prepare for their final year exams, remind them that taking care of themselves is just as important as their study habits. By prioritising rest, nutrition, exercise, mental health, and social connections – including the comforting presence of pets – they can create a balanced approach that promotes calm and focus.

At All Saints Grammar we take pride in our pastoral care and wellbeing programs designed to ensure students can thrive and effectively balance the demands of school from PreK to Year 12. To learn more about All Saints Grammar, and how our excellent co-education might benefit your child, download our prospectus.