The pressure of studying and taking exams as exam season approaches has become a nightmare for many students, making them prone to stress, anxiety, and depression.

Common symptoms of anxiety disorders include: rapid heartbeat, sweating, nausea, stomachache, headache, muscle aches, insomnia, and some behavioral and emotional abnormalities (irritability, crying for no reason, sadness, unwillingness to communicate with others).

More seriously, excessive worry and stress due to exam pressure can lead to depression and even suicide due to disappointment with oneself when exam results are not good.

Therefore, the Ho Chi Minh City Center for Disease Control (HCDC) guides measures to reduce stress and anxiety for children during exam season, as follows:

Planned study

Creating a reasonable review plan before the exam helps children study systematically, avoiding overload and stress.

A scientific plan not only helps children master knowledge but also ensures they have time to rest and relax, avoiding putting too much pressure on themselves.

Proper nutrition

A proper diet plays an important role in providing the body with adequate energy and essential nutrients throughout the exam period. Children should be encouraged to eat plenty of green vegetables, fruits, and drink enough water to maintain alertness and health.

At the same time, it is necessary to avoid abusing stimulants such as tea, coffee, and cigarettes as they can negatively affect sleep and mood.

Candidates at the Le Quy Don High School exam center, District 3, Ho Chi Minh City, in 2024. Photo: Thanh Tung

Candidates at the Le Quy Don High School exam center, District 3, Ho Chi Minh City, in 2024. Photo: Thanh Tung

Physical activity

Physical activity is one of the effective ways to help children balance physically and mentally. Playing sports not only helps the body become flexible but also improves mood and reduces stress.

Parents should create conditions for children to participate in their favorite sports such as cycling, running, and playing soccer.

In addition, children can do deep breathing exercises whenever they feel anxious: inhale for 5 seconds, exhale for 5 seconds, do this 5 times by inhaling through the nose and exhaling through the mouth.

Getting enough sleep

A moderate lifestyle is also essential to ensure mental and physical health. Getting enough sleep helps the body recover, reduces stress, and improves concentration.

Students should not stay up too late, especially after midnight, but need to maintain 8 hours of sleep each day.

Before and during exam days, go to bed early to keep your mind refreshed and alert. When the body is too tired, a short sleep of 15 to 20 minutes will help regain energy and feel more comfortable.

Support from relatives and friends

In addition to the above measures, children also need support from family, teachers, and friends.

Sharing anxious thoughts and feelings with relatives, teachers, or friends will help children reduce pressure and feel empathy and encouragement.

Meeting friends to exchange and discuss exercises is not only an effective way to learn but also helps children relieve stress and create learning motivation.

Family plays an important role in helping children maintain their spirits before exams. Parents should not put pressure on grades but need to create a sense of security and comfort for children.

Remind children to arrive at the exam room 15 minutes early to have time to prepare mentally, but do not arrive too early, as waiting for a long time can make children more tired and stressed. When children achieve good results, parents should give small rewards to encourage their spirits. Conversely, if the results are not as expected, parents need to encourage and avoid blaming or criticizing words that hurt children.

Regularly showing care and being willing to listen and share learning experiences will help children find suitable learning methods and achieve high efficiency. If parents notice any unusual behavior or emotions in their children, they need to take them to see a specialist psychologist for advice and appropriate treatment.

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