Many families say that they felt as if they were sitting the Leaving Certificate themselves, when it featured in their homes.
The student becomes the focus of attention and, in many cases, the source of familial stress. Emotions are intensified, and the pressure is felt acutely. Expectations from the students themselves and others are contributing factors. The competitive nature of aiming for points to secure certain courses, and increasing standards add to the strain.
It is also a stage when mental health conditions emerge among this cohort. Socio-economic class, support, learning difficulties, disabilities, life events and personal qualities influence outcomes. It is not an even nor an all-inclusive playing field.
Tips for students
Try not to get scared off by the discomfort of stress. A certain level of stress, referred to as 'eustress', is positive; it motivates, helps focus, and instigates action. Remember, there are many others feeling this way too. However, be aware if it turns to distress and becomes a block to effective performance. There is a difference between a manageable level of exam stress or anxiety, and that which is disrupting daily functioning. Reach out and open up to people who can help at home and at school. When adrenaline levels get too high, clarity becomes obscured and thoughts get distorted and dramatic.
Set realistic expectations for yourself. What is achievable? What is actually needed for the course you want? Reframe your expectations.
Chunk study and don't blitz. Try not to overload your brain as it will only go on strike. You are aiming for good quality study periods, not long hours spent vaguely studying. Take a topic, set yourself a half hour to absorb the material, take a ten minute break then test yourself. This helps with retention. When the entire topic is covered, practise with mock exam papers and studyclix.ie
Set yourself a timetable. This can help you see that your schedule is manageable, and keeps you on track. Just focusing on what you've to cover that day settles feelings of being overwhelmed. Try not to look at the big picture, just the small aspects of it. Stay in your lane, as the stress levels of others can be contagious.
Be aware of the optimal time of day that suits you. Figure out the most suitable place to study and find out the best ways of learning for you. There are many different options: visual, writing notes, mindmaps, aural, presenting to a friend or family, being asked questions and other modes. Incorporate a mixture of them to keep your brain engaged and use memory aids like mnemonics.
Move around on your breaks. Daily physical activity will increase the flow of oxygen to your brain and benefit your concentration levels and memory. Getting outdoors in the fresh air provides you with light, Vitamin D and reduces fatigue. Studies show that being in nature boosts mental abilities and creativity. Going for a hike, a walk in the park or a stroll in a green space can have positive impacts.
Avoid pulling all-nighters to cram. Keep a regular sleep pattern by getting up and going to bed at the same time. Limit screen use, caffeine and other stimulants. Poor sleep impairs concentration and cognitive performance, and elevates stress levels. Research has found that students who slept better in the weeks leading up to exams achieved better grades.
Fuel your brain with nutritious food and snacks and stay hydrated. There may be cravings for fizzy drinks, take-aways and sugar for energy boosts, but they are short lived and can be followed by a crash which hinders revision. Meal planning for the week can help you eat well for study and exams.
Engage in breathwork to settle yourself throughout study and exam periods. It is really powerful and sends calming signals to the brain. Engage the diaphragm, breathe through your nostrils in deeply and out slowly. If panicky, breathe out for longer than you breathe in. Be mindful of what thoughts help and hinder. Keep them helpful and accurate. Worst case scenarios, catastrophizing and negative predictions may feature, so don't give them attention. There are relaxation or mindfulness sessions on YouTube or apps, such as Headspace, that can be used daily.
It's not only about study. Exam strategy plays a part. Answer concisely and relevant to the questions asked. Be familiar with exam formats, and practise with past papers timing yourself. Consider marks allocated to questions, and choose wisely. Read the questions twice and thoroughly, and check your answers twice and thoroughly. Remember there are other routes you can take to what you want to study.
Tips for parents
Try to keep stress levels low at home. Creating a calm environment will be significant. Postpone social events, stressful jobs, and intrusions as much as is feasible.
Accept that your teen is facing a massive volume of work in a short space of time. They may not be in good form and overreact to situations that arise. It is a physically and psychologically vulnerable time for many students.
Avoid nagging and interrogation. Explore and ask specific questions in a supportive way. Have non Leaving Cert related conversations and activities. Suggest watching a movie together, going for a walk, or sharing other leisurely outlets to connect and diffuse tension. Help them to unwind.
Educate yourself on their chosen subjects and the curriculum. Offer your services: to ask questions on a topic, help to plan a timetable, arrange a study area, listen to a presentation or whatever they feel may help.
Be present as much as you can. Cook their favourite food, offer snacks and nurture them. Students , such as Emma Doyle of Templeogue, who sat her Leaving Cert last year, reported this as being a key support.
Emma said that it was really helpful that her mother Denise was around in the mornings, staying very calm and not putting any pressure on her. She said it also helped that her mother had in her favourite foods to eat, and drove her to the exams. Giving students lifts to and from exams, when possible, provides opportunity for conversations on how they are getting along academically and psychologically.
Promote a realistic positive mindset. Rather than a flippant "you'll be grand", be specific, "You have always had a good grasp of Geography. What topic could you start with?" Don't let their panic, panic you!
Nudge when needed, but try not to push too hard. If there are signs of ongoing distress, check in with the GP. Mental health comes before points.
Take time out for yourself. Fit in some fun, keep it all in perspective, one step at a time and seek support from other parents. You too can engage in regular physical activity, get outdoors, practise breathwork, keep thoughts healthy and take steps to improve sleep.
Wishing all Leaving Cert students (and their families) best wishes.
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