--- title: "How to deal with exam stress: before, during and after" description: Exam time often comes with stress. Here are some insights into how to deal with exam stress before, during and after exam season. image: https://info.ccgs.wa.edu.au/hubfs/How%20to%20deal%20with%20exam%20stress_blog.jpg --- [![Christ Church Grammar School](https://info.ccgs.wa.edu.au/hubfs/ChristChurchGrammarSchool_March2019/images/ccgs-logo-full.svg "Christ Church Grammar School")](https://www.ccgs.wa.edu.au/) - - [About us](https://www.ccgs.wa.edu.au/about-us) - [From the Principal](https://www.ccgs.wa.edu.au/about-us/from-the-principal) - [Christian Framework](https://www.ccgs.wa.edu.au/about-us/christian-framework) - [Guiding Statements](https://www.ccgs.wa.edu.au/about-us/mission-and-values) - [Christ Church students, parents, teachers](https://www.ccgs.wa.edu.au/about-us/mission-and-values/the-christ-church-student-parent-and-teacher) - [History](https://www.ccgs.wa.edu.au/about-us/history) - [School Publications](https://www.ccgs.wa.edu.au/ccgs-world-page/school-publications) - [Single-gender education](https://www.ccgs.wa.edu.au/about-us/single-gender-education) - 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[HEALTH & WELLBEING](https://info.ccgs.wa.edu.au/health-and-wellbeing) - [EARLY CHILDHOOD EDUCATION](https://info.ccgs.wa.edu.au/early-childhood-education) - [ACADEMIC EXCELLENCE](https://info.ccgs.wa.edu.au/academic-excellence) [Raising boys](https://info.ccgs.wa.edu.au/raising-boys) # How to deal with exam stress: before, during and after As exam periods approach, we see student stress levels start to rise. As a parent, you want to see your son succeed; part of his success is teaching him how to harness stress rather than be buried by it. Here are some insights into how to deal with exam stress, not only during the challenging period but pre-exam stress and post-exam stress too. Stress is a natural response to pressure and can be a source of motivation. However, the tipping point of being helpful to unhelpful needs to be managed. **[Lifeline](https://www.lifeline.org.au)** defines unhelpful stress as: - Becoming unable to ‘switch off’ - Feeling like you can’t cope - Withdrawing or becoming highly irritable with people - Losing the ability to concentrate - Physically feeling rundown - Having difficulty eating or sleeping properly. People do react to stress differently, so your son may not experience all the symptoms listed above. However, it gives you a gauge on how your son is coping. How he reacts to stress can also depend on what else is happening in his life; everyone is different so find stress management techniques that work for him. ## Before exams Unlike other life stresses, exams are a scheduled occurrence so they can be planned for. To reduce stress, **[Headspace](https://headspace.org.au/young-people/how-to-reduce-stress-and-prepare-for-exams/)** suggests being as organised as possible, planning ahead, looking after yourself and staying focused. Take the time to get organised before exam periods and **[check out our exam preparation blog](https://info.ccgs.wa.edu.au/building-good-men/study-tips-how-to-prepare-for-exams)** for key tips on preparing for exams. ## During exams While your son is working on his study plan, here are some tips to help keep stress at bay: - **Acknowledge his feelings** Prompt your son to speak up if he is feeling stressed, give him the liberty to take a break and speak to you or another trusted adult. - **Keep healthy** Providing the brain with the fuel it needs to concentrate during this period is important. Eating nutritional food and drinking plenty of water while avoiding junk food will help his brain absorb the information. Be mindful to have plenty of healthy snacks in the cupboard. - **Get in the zone** **[Smiling Mind](https://www.smilingmind.com.au/education)** suggests that understanding and focusing on mindfulness can assist with managing stress. Through developing emotional resilience, enhancing creativity, enhancing decision-making and problem-solving, and building a sense of calm, clarity and contentment — all of which are necessary during exams. - **Keep a routine** During study and exam time, your son should always have plenty of breaks. Make sure he gets eight hours of sleep and stays active to destress and reduce physical tension. This will help him keep alert, maintain his energy and minimise stress. Do your usual morning routine and try to keep a calm atmosphere in the house. Your son will thank you for it. ## After exams Once your son walks out of his exams and in the days that follow, he may experience mixed emotions. Here are some tips to combat the post-exam stress: - **Avoid comparison** Conversations with his peers after exams can cause your son high levels of stress, especially when discussing what answers people gave to particular questions. Remind your son that he did the best he could and to avoid worrying about what others are doing. - **Maintain perspective and relax** While exams are important, worrying about them will cause unnecessary stress. Talk to your son about trying not to lose perspective; there is no point worrying about something that is now out of his hands. If this is a hard task for your son, prompt him to talk to someone or do something to take his mind off things, such as sport or spending time with friends. Relaxation is important to slow down the brain; especially at the end of a long day of studying. Deep breathing, having a shower and drinking tea, are all great ways to help slow down. - **Choose rewards** Take a moment to reward your son for his efforts. It will be worth planning a special activity after the end of exams to give your son something to look forward to. At Christ Church Grammar School, we place strong emphasis on mindfulness through **[The Wynne Centre for Health and Wellbeing](https://www.ccgs.wa.edu.au/learning-at-christ-church/centres/centre-for-boys-health-and-wellbeing)** and understand the importance of your son’s wellbeing and mental health.  [![Download BGM Magazine](https://hubspot-no-cache-ap1-prod.s3.amazonaws.com/cta/default/5239298/1b7dc5b6-39e2-43ff-a2d2-b14bbc3dd6fe.png)](https://hubspot-cta-redirect-ap1-prod.s3.amazonaws.com/cta/redirect/5239298/1b7dc5b6-39e2-43ff-a2d2-b14bbc3dd6fe) #### Liked this post? ### Subscribe to our Building Good Men newsletter for the latest insights on raising boys. #### Share - - - [mailto:?body=https://info.ccgs.wa.edu.au/building-good-men/how-to-deal-with-exam-stress-before-during-and-after](mailto:?body=https://info.ccgs.wa.edu.au/building-good-men/how-to-deal-with-exam-stress-before-during-and-after) ### More Topics - [Academic excellence (10)](https://info.ccgs.wa.edu.au/building-good-men/tag/academic-excellence) - [Adolescence (7)](https://info.ccgs.wa.edu.au/building-good-men/tag/adolescence) - [Building good men (30)](https://info.ccgs.wa.edu.au/building-good-men/tag/building-good-men) - [Choosing the best school (13)](https://info.ccgs.wa.edu.au/building-good-men/tag/choosing-the-best-school) - [Early childhood education (8)](https://info.ccgs.wa.edu.au/building-good-men/tag/early-childhood-education) - [Early learning (4)](https://info.ccgs.wa.edu.au/building-good-men/tag/early-learning) - [Educating boys (40)](https://info.ccgs.wa.edu.au/building-good-men/tag/educating-boys) - [Exams (2)](https://info.ccgs.wa.edu.au/building-good-men/tag/exams) - [Health and wellbeing (25)](https://info.ccgs.wa.edu.au/building-good-men/tag/health-and-wellbeing) - [Mental health (11)](https://info.ccgs.wa.edu.au/building-good-men/tag/mental-health) - [Parenting tips (35)](https://info.ccgs.wa.edu.au/building-good-men/tag/parenting-tips) - [Raising boys (40)](https://info.ccgs.wa.edu.au/building-good-men/tag/raising-boys) - [Resilience (2)](https://info.ccgs.wa.edu.au/building-good-men/tag/resilience) - [Risk-taking (4)](https://info.ccgs.wa.edu.au/building-good-men/tag/risk-taking) - [Social and emotional (16)](https://info.ccgs.wa.edu.au/building-good-men/tag/social-and-emotional) - [Teachers (5)](https://info.ccgs.wa.edu.au/building-good-men/tag/teachers) - [Technology (5)](https://info.ccgs.wa.edu.au/building-good-men/tag/technology) - [The early years (9)](https://info.ccgs.wa.edu.au/building-good-men/tag/the-early-years) - [Understanding boys (6)](https://info.ccgs.wa.edu.au/building-good-men/tag/understanding-boys) #### More blogs [Raising boys](https://info.ccgs.wa.edu.au/raising-boys) [How parents can be positive role models](https://info.ccgs.wa.edu.au/building-good-men/how-parents-can-be-positive-role-models) [Raising boys](https://info.ccgs.wa.edu.au/raising-boys) [Why downtime is advantageous for your son](https://info.ccgs.wa.edu.au/building-good-men/the-benefits-of-sport-for-your-son-0-0) [Raising boys](https://info.ccgs.wa.edu.au/raising-boys) [How to develop good sportsmanship in your son](https://info.ccgs.wa.edu.au/building-good-men/how-to-develop-good-sportsmanship-in-your-son) [Raising boys](https://info.ccgs.wa.edu.au/raising-boys) [How to help your son manage his emotions](https://info.ccgs.wa.edu.au/building-good-men/how-to-help-your-son-manage-his-emotions) - [Privacy Policy](https://docs.ccgs.wa.edu.au/document/privacy-policy/pdf/) - [Complaints](https://www.ccgs.wa.edu.au/suggestion-box) Copyright © 2019 Christ Church Grammar School / CRICOS NO 00433G ![Christ Church Grammer School](https://info.ccgs.wa.edu.au/hubfs/ChristChurchGrammarSchool_March2019/images/ccgs-logo-full.svg) - +61 8 9442 1555 - [info@ccgs.wa.edu.au](mailto:info@ccgs.wa.edu.au) - Queenslea Drive, Claremont Western Australia 6010 [![IBSC](https://info.ccgs.wa.edu.au/hubfs/ChristChurchGrammarSchool_March2019/images/IBSC.svg)](https://www.theibsc.org/) [![CIS](https://info.ccgs.wa.edu.au/hubfs/ChristChurchGrammarSchool_March2019/images/cis_member_icon.svg)](http://www.cois.org/)