Academic stress
As Year 12 students prepare for their final exams, many parents worry about the impact high level stress has on their child’s mental health. The final year of high school can be extremely stressful and an alarm number of students experience increased psychological distress. This year in particular, students are feeling pressure to perform academically with the prospect of a very uncertain future given COVID-19. This can put them at increased risk of anxiety and depression, which as a consequence, negatively impacts concentration, attention and memory – all vital to success.
Some helpful tips include:
Planned, Organised And Effective Study
- Set up a distraction free study space.
- Create a visual planner that allocates time to ‘school’, study, and ‘rest/fun time.’
- Use ‘to do’ lists for each subject and then in the left margin use a numbering system to prioritise tasks. Remember, small rewards can help motivate.
- Commit to study in small bursts. Planning to study 3 hours after school can be exhausting but is you only commit to 30-60 minute burst, often this extends well beyond to designated timeframe.
Strategies To Reduce Stress
Mindfulness is an effective way to reduce stress. There are a range of mindfulness apps available for young people, including “Headspace” and “Smiling Mind”. In addition, there are a range of simple relaxation activities that can be practiced, such as guided breathing exercises, meditation and yoga.
Good Self-Care
It is very important that students eat a healthy and balanced diet, take frequent breaks from study to do something enjoyable, get regular physical exercise, stay engaged socially and get plenty of sleep.
Challenge Unhelpful Negative Thoughts
Thoughts are very powerful influencers of our mood and behaviour. Unhelpful thoughts (e.g. “If I do badly in my exams, my life will be ruined!”) exacerbate stress. Students can learn to change their thinking. Learning to identifying unhelpful thoughts and doing a ‘reality check’ – what is the evidence for and against the thought. For example, what has happened in the past? What has happened to other people? What are the alternatives?
It is also very important to keep things in perspective. Remind students that they are not their Year 12 results. A student’s final Year 12 exam results are a measure of their ability in an exam at a specific point in time, not a measure of their future success.
Monitor Stress To Ensure It Doesn’t Become Problematic
It is important to seek professional help if a student experiences any to the following symptoms on a regular basis or to a level that impacts their ability to function well.
- Uncontrollable worry about academic performance or the future.
- Difficulties with mood regulation (feeling irritable, depressed or anxious).
- Not enjoying activities they would normally enjoy.
- Changes in appetite (eating more or less).
- Trouble falling or staying asleep.
- Fatigue or loss of energy.
- Cognitive difficulties (problems with concentration, memory or indecisiveness).
- Physical complaints (e.g. headaches, stomach aches, muscle tension).
How to Access a Psychologist at CQ Psych Services:
- Contact us directly by calling 07 49726929 or email admin@cqpsychservices.com.au
- Ask your GP or health professional to refer you to our clinic.
- Come in and see our friendly staff at Shop 1 & 2, 13 Tank Street, Gladstone QLD 4680.
- Visit our website and complete a ‘Contact Us’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/
Author: Suzie Humphrey