Let's protect teens from burden of exam stress

For students, fear of failure can be overwhelming. According to the 2022 Kenya National Adolescent Mental Health Survey (K-NAMHS), 44.3 per cent of adolescents reported experiencing mental health challenges, with 12.2 per cent meeting diagnostic criteria for anxiety, depression and related disorders.

These mental health issues may be compounded by the pressure to excel during exams and spike during exam season. Given the societal weight placed on these exams, parents and guardians have an indispensable role in supporting their teens’ mental health.

As a collective team effort, parents, educators, and communities must adopt strategies that promote mental well-being to ensure these young people can navigate exam season stress successfully. Among the most effective strategies is encouraging adolescents to talk about their fears. Ask open-ended questions like, “How are you feeling as you prepare for the exams?”

It is important that such questions are asked from a point of listening to understand the children’s state of mind as well as offer a safe space where they can express emotions without fear of judgment. Creating an emotional safety net is a powerful tool in alleviating anxiety. 

What these teens eat is equally important. Strive for a balanced diet of fruits, vegetables and proteins to help maintain good energy levels needed during revision times and at the critical exam time. Rather than relegating sports and play to the back burner, it is important to keep the body active and moving through outdoor activities. The release of naturally occurring happy hormones from activity serves to naturally reduce stress. 

Additionally, contrary to the instinct to stay up into the wee hours of the morning, various studies such as the 2005 “Memory Consolidation and Reconsolidation: What is the Role of Sleep?” by Stickgold et al. showed that adequate sleep was associated with better memory consolidation and recall. It has also been proven that well-rested students are more focused and effective in tasks assigned to them. 

Furthermore, adolescents preparing to sit exams benefit greatly by breaking up their workloads into bite-sized parts rather than getting overwhelmed by the enormity of exam preparation. Help them develop and review a realistic study schedule that includes regular breaks and time for relaxation.

Parents can also teach mindfulness and relaxation techniques. Deep breathing exercises, meditation, or even a few moments of quiet reflection can help students manage exam-related stress. Parents can introduce simple mindfulness apps like Headspace or Calm that guide students through relaxation techniques. These practices help students remain grounded, especially during a moment of panic in the exam room. Remind your child that their exam scores do not define their worth. If you notice an adolescent exhibiting signs of severe anxiety, depression, or other mental health concerns, speak to a mental health professional within the community or even in hospital spaces. 

Schools can play a proactive role by integrating mental health education into their curricula and providing access to peer support programs. Collaborating with mental health organisations to create supportive environments is crucial, particularly during exams.

Academic achievement is not the sole marker of success. Instead, priority must be shifted towards holistic development—where students’ emotional well-being is key. We wish all candidates all the best in their respective exams. 

Dr Karianjahi is a consultant paediatrician at Gertrude’s Children’s Hospital