Exam in progress. - Peta-Gaye Clachar/Staff Photographer

We are fast approaching the end of another academic year and many of our children are preparing for end-of-term examinations. This is a period where many of them experience exam stress, a psychological condition in which a child experiences distress before, during or after an exam.

Exam stress in moderation is not detrimental. It is an indication that the child is doing well. It can, however, become harmful when it affects the normal functioning of the child. When this occurs it can result in poor performance or cause the child to learn less.

There are several techniques our child can use to reduce or eliminate exam stress.

1. Avoid procrastination - your child should not leave school work for last-minute. Anxiety that is experienced during last minute preparations can lead to illness or headaches.

2. Create a study schedule for your child and stick to it. This gives your child a realistic idea of how much revision is required for each subject.

3. Make sure your child gets adequate sleep. Studying for hours without rest increases the chances of forgetting materials as the brain is too tired to retrieve memory effectively.

4. Eat balance meals. Your child should avoid food high in sugar and caffeine content while studying or before an exam. These foods can contribute to agitation and anxiety. Make sure your child eats meals with lots of fruits and vegetables as these help to keep the blood sugar stable.

5. Switch subjects when studying. Do not study similar subjects back to back. Studying the same subject or similar subject consistently for hours reduces your child's memory. Studies have shown that similar information is more difficult to recall when memorised consecutively. To improve recollection, it is best to study dissimilar subjects back to back. For example, after studying history, study chemistry, not social studies.

6. Study in blocks. Do not study for long periods without taking a break. Long sessions of studying reduce attention span which leads to a decrease in information memorised. Study for 20-30 minutes at a time then take a 10-15 minute break at the end of each session. This study technique helps your child to stay fresh and energised.

7. Paraphrasing and summarising is one of the best ways to review subjects. This approach forces your child to think and ask himself/herself questions about the information he/she is studying.

8. Encourage your child to exercise. Regular exercise helps to reduce stress, boost energy and clear the mind.

9. Teach relaxation skills such as deep breathing. This helps to regulate the heart-rate and decrease the level of anxiety which is essential during an exam.

10. Maintain a positive attitude. Encourage your child to believe that he/she will do well on the exam. A positive attitude boosts self-confidence which reduces your child's stress level. You can also tell your child you are proud of his/her efforts and you know he/she will do well.

After a study session, encourage the children to do something special such as watching a movie. This also helps to reduce the stress level.

Taniesha is the author of the book 'Raising the Next Barack Obama: A Guide on how to Develop Core Principles For Success in Your Child'. She is also the chief executive officer for Preston Childcare Services. Taniesha can be reached for comments at taniesha.burke-@prestonchildcare.com or www.prestonchildcare.com.

POSITIVE Parenting