Surviving school exams with less stress & more focus

We’re into the last term of the school year, and that means exam time for learners from Grade 4 all the way up to Grade 12. While there’s a lot at stake for children in the upper Grades, even the younger ones going into their first or second exam seasons can feel pressure to perform. Parents too, can feel heightened anxiety as their children are put to the test, and this can be a disruptive time when it comes to all-round family well-being.

Doryce Sher, a qualified pharmacist, aromatherapist and the founder of Aromatic Apothecary, says, “It’s high stakes over the next couple months for families; both challenging and exciting. This tension may not necessarily be about the importance of every mark but navigating the exam period well and generally getting good results builds a child’s confidence. So, it’s natural that parents feel invested in their children performing as well as possible in the end-of-year exams. All this can lead to a pervasive exam stress with both children and parents feeling overwhelmed and anxious.”

According to Doryce these are aspects of emotional well-being and mental health where aromatherapy solutions particularly come to the fore. She says, “Nature provides us with healing plants that provide fast-acting, effective relief. From calming down in the moment and keeping anxiety at bay, to energising and re-focusing on what matters, we can use aromatherapy solutions such as the Aromatic Apothecary Stress-less nasal inhaler and the Wake Up & Focus nasal inhaler to quickly shift our mood, navigate the ups and downs, keep on track with our goals and get through a stressful time like exam season by performing at our peak instead of struggling.”

Doryce’s top tips for less stress and more focus during exams include:

• A calm and comfortable study environment – Younger learners will need parents focused support with their study planning, while older children need quiet, organised spaces for studying at home, free of distractions and demands. Parents may need to adjust their child’s chores and family responsibilities so that they can prioritise their study and exam schedule.
• Maintaining a balanced, healthy lifestyle – Some of the most important support parents can provide is to encourage their child to maintain balance. Younger children might need parents’ help to get through their study time and stay focused on learning and revising. For high schoolers, studying without breaks, skipping meals, cutting off all social interactions and sleepless nights will not result in peak performance at exam time.  Parents need to enable healthy eating, regular study breaks, daily exercise, some social interaction and sufficient sleep.
• Keeping your balance – Parents need to be mindful of their own expectations and anxieties. In line with reasonable expectations for their age, it’s important that your child manages themselves as much as possible when it comes to their study time. It’s not your job to drive their performance, but to support it.
• Communicating with care – Be careful of not inflaming situations. Expect some ups and downs, and don’t overreact in tough times. Open and non-judgemental conversations will help mitigate anxieties, lower the temperature and return more quickly to being focused on solutions.  See your role as being encouraging, offering emotional support and reassurance. Providing a safe space for your child to express their feelings can only happen if you are in control of your own.
• Less stress is a decision and an action – Managing stressful moments is active not passive; not just mental but physical too. You need to do something to effectively shift out of the anxious state. Doryce says, “We know that the best way to deal with stress and anxiety is through deep breathing – it’s a failsafe, it always works. Often though, we are not in a state where we can master deep breathing. The Aromatic Apothecary Stress-less nasal inhaler sparks deep breathing, but it also gives you a scent infusion of a unique lavender, neroli and chamomile blend that is instantly calming and relaxing. The beauty of it is that it is safe to use repeatedly, whenever you need it.  So, you can keep it in your pocket, school bag or on your desk and reach for it every time you start to feel overwhelmed. Stress and anxiety at exam time arise in the amygdala region in the brain, causing increased levels of cortisol in the body. Negative thought patterns, self-doubt, and fear of failure are all symptoms of exam anxiety. This mental noise impairs concentration, memory recall, and disrupts sound decision-making. Expect the stress and have coping strategies and tools like the Aromatic Apothecary Stress-less nasal inhaler to hand. It’s good for both children and their parents and can be used before bed to induce relaxation and restful sleep.
• Keep the focus on what matters – Younger children are still learning about the importance of exam time, and they will most likely need parental support to gently help them focus on their studies. For older learners, long hours spent studying, late nights and worries can all affect concentration and levels of fatigue. When your child sits down to study or write an exam, they want a mind that’s sharp and energised. Aromatic Apothecary Wake Up & Focus nasal inhaler is a safe, natural way to combat tiredness and lethargy, and to experience a mental boost. The unique blend of geranium, lemon, peppermint and rosemary is refreshing and invigorating as it quickly lifts concentration and alertness. Together with the Aromatic Apothecary Stress-less nasal inhaler, it puts you in charge and helps you moderate the ups and downs of a challenging time. The quick and easy inhaler format means that it can be slipped into a pocket and used quickly and discreetly for instant relief. It is safe to use whenever you feel like your concentration is slipping.

Doryce concludes, “Perhaps the greatest meaning that we can find in a trial of life such as exam time, is that it is not so much the marks we get out of it, but what we learnt to master and cope with as we went through the challenge. Making good use of natural solutions, such as aromatherapy, to regulate ourselves and ensure peak performance is in essence, a life skill. By introducing holistic aromatherapy solutions at a young age, parents can help their children develop lifelong healthy habits that support their emotional resilience. Parents know there will be many more challenges ahead of their children, and it’s a good time to learn healthy coping strategies that will power up their best lives.”