My top tips for exam support!
We have a university student who started exams this week.
Fellow parents and caregivers, I sympathise with you! It’s a cocktail of nerves, emotions, stress, and panic for them - and us!
- Have I studied enough?
- What will it be like?
- I am ready, or am I?
- I’m nervous.
- I feel confident, at least I think I do…..
are all phrases I heard in the final hour before the first exam, along with nervous hair twirling before moments of pure calm.
For many of our students doing their exams from their home environment due to world circumstances, this is a calming place and they feel more secure. Then there are those who are even more stressed right now because there are many distractions. Plus the big thought:
What if the internet goes down?
This is one particular phrase that is going through my own mind because sometimes that happens in our area!
So I thought I would share my top tips for getting through this time, both for your child and YOU!
Here are my top tips for exam time:
1. One exam at a time….
One exam at a time.
Help them think only about the exam they are sitting on that day.
It is easy for all of us to try and think about everything at once, however helping them focus only on the one happening each day will help clear mind clutter and bring focus.
By taking each exam as it comes and concentrating solely on the immediate task at hand, they can approach their exams with a clear mind and a sense of purpose. This approach not only reduces stress but also promotes effective studying and improved performance.
2. Break it up
When exams are scheduled later in the day, it's common for students to feel the urge to cram in as much information as possible during the morning hours, often leading to burnout. Instead, advise them to divide their study time into shorter, focused sessions with built-in breaks.
For example, they could study for 45 minutes, then take a 10-15 minute break to recharge before resuming.
These breaks are crucial for maintaining focus and preventing mental fatigue. Encourage activities during breaks that promote relaxation and stress relief, such as stretching, going for a short walk, or practicing deep breathing exercises. By incorporating regular breaks into their study routine, they'll not only improve their retention of information but also support their overall well-being during the exam period.
3. Plan a celebration
Plan a celebration to mark the end of exams and keep their spirits high throughout the studying process. Sit down together and brainstorm ideas for a post-exam reward that they'll look forward to. Whether it's a family dinner at their favorite restaurant, a day out exploring a nearby city, or a fun activity they've been eager to try, having something exciting to anticipate can help them stay motivated during challenging times.
Consider displaying a visual reminder of the celebration, such as a photo or a note, prominently on the fridge or their notice board.
This tangible representation serves as a beacon of positivity, reminding them that their hard work will soon pay off and that there's light at the end of the tunnel.
4. Reassure and relax
Let your child know that you're there to support them unconditionally, regardless of the exam outcomes.
Take advantage of their study breaks to spend quality time together in a relaxed setting. Use these brief moments to have casual conversations, offer encouragement, and provide a listening ear for any concerns they may have.
By creating a safe and supportive environment, you'll encourage open communication and remind them that you're always available to offer guidance and comfort, no matter what challenges they may face during the exam period.
5. Anchor the knowledge
Help your child establish effective ways to anchor the information they're studying. One method that has worked well for us is using an essential oil diffuser with Citrus Oils.
My daughter has found great success in diffusing her favorite citrus oil while studying, and then carrying its scent with her by wearing it in a necklace diffuser during exams. For instance, during a particularly challenging exam, she found herself struggling to recall an answer to a question. Feeling anxious, she started fidgeting with her necklace diffuser and inhaled the aroma.
To her surprise, the scent triggered her memory, and she was able to recall the exact answer she needed. This anchor method has become a valuable tool for her, helping her recall important information during stressful exam situations.
6. Hydrate the brain
Proper hydration is essential for optimal brain function. Research indicates that even mild dehydration can impair cognitive performance. However, for many students, the fear of needing a bathroom break during the exam can be a concern. To address this, encourage them to prioritise hydration throughout the day while implementing a strategic approach close to exam time.
One effective strategy is to stop regular fluid intake approximately one hour before the exam, allowing them to sip water sparingly during this period and throughout the exam itself. This approach helps minimise the risk of needing to use the bathroom during the exam while ensuring that they stay adequately hydrated from their fluid intake outside of this specific timeframe.
7. Feed the mind
So many ‘food products’ these days are damaging to our bodies and brains. However, there are also good healthy options that you can include in your child’s diet to support their brain and body. Choosing healthier, whole foods over packaged options is crucial for supporting overall health and cognitive function. Whole foods are rich in essential nutrients like vitamins, minerals, and antioxidants, which are vital for optimal brain function, immune support, and sustained energy levels. Additionally, whole foods are often lower in added sugars, unhealthy fats, and artificial additives, helping to regulate blood sugar levels and promote gut health.
Below are my top choices for foods to have around during exam times. However, I know many may say I’ll never get my child to eat them. Three things to do to increase the chances they won’t argue the point with you are:
Include them in their regular diet so they aren’t that ‘different’ to them.
You prepare and serve it to them, they will be so happy that you are bringing them food and drink during the exam day that they will just eat it anyway because they didn’t have to prepare it!
Prepare a ‘brain plate’. Make them a snack plate full of brain foods to nibble at just before they start.
Just a note: obviously this is for the students doing their exams from home. I’m pretty sure many university students won’t want you to pack their lunch just like you did during primary years, so this is where point 1 is going to be most important. Balance their eating, ensure that dinner includes as many of the brain-boosting foods I mention below, and make them a healthy sustaining breakfast before they leave. Just make sure they understand this is purely to support their exam time and not something you are going to do forever, or you may end up being their personal chef ;)
Finally, here are my favourite ways to support by using food and herbs - and why!
Berries
These little guys are completely rich in so many compounds that can help not only clearing the mind, but also protecting the health of their brain. Include berries such as blueberries and strawberries.
Berries contain a compound within them called Anthocyanins. This compound is believed to increase blood flow to the brain which in turn improves signaling pathways, ultimately improving mental performance. Pretty clever right?
A study that examined the effects of consuming a 400ml berry smoothie that had blueberries, strawberries, raspberries and blackberries in it, found that those who had consumed the smoothie had quick response times when it came to task-switching tests and general attention span. It also found that they maintained accuracy over 6 hours of tests to a higher degree than those who were in the placebo control group.
Another 8 studies have also reported improved mental performance after consuming blueberries or blueberry supplementation.
What do we do? I researched and found a juice that contains incredible amounts of blueberries and other berries, and that makes it so much easier for our family to include these in our diets. I also ensured that it had all the vitamins, minerals and amino acids our body needs every day. Especially easy for those university students that may not wish to sit and eat berries!
Dark Chocolate
Cocoa reportedly has the highest flavonoid content by weight than other foods. What are flavonoids? They are part of a class of phytonutrients called polyphenols. These have historically been used in Chinese and Ayurvedic medicine and associated with brain function. There are many studies on the benefits of cocoa, and one in particular has shown that cocoa intake may help reduce mental fatigue, improve blood flow to the brain, and also boost memory and reaction time on mental tasks!
Eggs
These little guys are particularly rich in nutrients and some people actually refer to them as ‘nature's multivitamin’. There are various compounds within that support brain function, coordination, memory, cognition and memory storage. One thing to note - they need to eat the whole egg, not just the whites. A study of 19 children and adolescents found that eating egg yolks was associated with higher short-term learning, word recall, attention and scores compared with egg whites.
Fish
There is a lot of research and reports around the importance of Omega-3s in brain health. One particular study of more than 17,000 schoolchildren showed that intake of 8gms of fish per day was associated with significantly better grades in mathematics compared with no or minimal fish intake.
We have a non-fish eater in our home (should never have shown her the documentary on marine sourcing lol) so for her we rely on supplementation. As I do, I went through a LOT of research on this supplementation and found only one that I was happy with. I read many reports on fish oil supplements going rancid, including speaking with a naturopath who found this had occurred with her mother's supply, then eventually I found the one we’ve used for many years now. So, my advice, eat fish or do your homework on supplements.
Avocados
Oh how we love Avocados in our home (well two of us do anyway). Mashed into guacamole, on toast with feta, in smoothies, or accompanying salads, as a snack on their own - there are so many ways to enjoy these little beauties.
How are they going to help at exam time? One way is through a compound called lutein. This compound not only positively influences your brain function - it is incredible for eyes too! Think of those tired strained students' eyes...now we can help them too!
Coloured Vegetables
Most of us know that vegetables are associated with better health overall, however, they are also associated with better brain function. I’m not talking the bland colours - I’m talking the beautiful bright colours such as reds, greens, and oranges! Think about carrots, capsicums (or peppers), broccoli, spinach, and more.
As you can see these are simple ways to provide a pre-exam session meal that is rich in promoting brain health. Consider a spinach salad with red capsicum, carrots, tomatoes, and add a hard-boiled egg and half an avocado for extra oomph!
Finally, there are some fabulous aromas and herbs to have around them during this time and they include:
Citrus
As I mentioned earlier I have found that having citrus aromas in the air during study helps my daughter anchor back to those study times during tense exam moments.
Rosemary
One particular study had 20 healthy volunteers perform subtraction and visual information processing tasks. They found that when around the aroma of Rosemary was involved this led to improved performance on cognitive tasks, including those that involved speed and accuracy!
Peppermint
A study of 144 people showed that peppermint was found to enhance memory and alertness.
Finally, I wish you good luck! Whether you are the student or the parent/caregiver!
It’s not easy for our precious children to go through the stresses of study and exams, especially because many are online and that adds an extra layer to it all - and it most definitely isn’t easy for us as parents and guardians. So take it easy on yourself as well, make sure you have some self-care time, and ground yourself daily - and include the foods and aromas I’ve mentioned above in your daily routine too!
A word about essential oils -
Please note I only use and recommend Young Living Essential Oils. If you don't understand the difference yet, don't worry, I was there too until 13 years ago when I started researching. I always thought all essential oils were the same, and it was such a rabbit hole of information! Plus there is the whole where to buy from debate, so if you want to make life simple and trust my recommendation, visit my secret website where you can learn more and purchase whatever you want. No sales pressure, just simple online shopping. Then, after you order you can be added to my exclusive support group where you can ask questions, and learn, again with absolutely no sales pressure. I just wanted top-quality oils that I could use easily and safely, I want that for you too. Naomi
Naomi Dyer is a Bestselling Author, International Speaker, Internationally Certified Results Coach, entrepreneur, and cancer survivor. She's a beacon of resilience and empowerment, whose journey through adversity inspires audiences worldwide.
If you would like to learn more, see her story, or book her to speak at your event visit www.naomidyer.com.au
