“I think about why I continue? I only have worries and I disappoint my parents... I don't have the grades I wanted. I have to be very good, otherwise I don’t know if I’ll have a good future.” - M. 16 years old Exams play an essential role in the school journey. These are tools that measure academic, social and emotional performance, to help identify difficulties and prepare students for future stressful situations. However, they often cause high levels of stress, especially among children and young people. Main causes of stress associated with school exams: Pressure for results The expectations of parents, teachers or own expectations generate anxiety, with the belief that only their scores determine the future. Fear of failing Fear of not meeting expectations, accompanied by shame and fear of judgment. Comparison with peers Feelings of inadequacy arise when they feel that their performance is lower to that of their colleagues. Difficulty managing emotions With emotional self-regulation still in development, it is common for young people to experience excessive nervousness, anxiety and cognitive blocks. How to train and control this stress Overcoming the stress of exams depends on practice, emotional balance and the right support. From an early age, it is possible to adopt strategies to minimize the negative impact and prepare young people for future challenges. These include, for example: Using games and recreational activities as forms of examining; Create regular study habits, with organization and discipline: Teach emotional regulation strategies, such as identifying and expressing feelings; Value effort over results, reinforcing that mistakes are part of learning. To manage stress: Practice relaxation; Create a safe and supportive environment; Promote time organization and study distribution to avoid overload, and short study concentration before exams; Maintain healthy sleeping, eating and exercise habits; Reinforce that exams measure academic progress and not personal value, and that they are not moments of judgment. Emotional support from family and teachers is essential to reduce pressure and create a stable and safe environment. Advantages of being used to exams Although stress is a characteristic of exams, it has also have short- and long-term advantages in developing several skills: Know how to manage time; Being able to concentrate under pressure; Know and have confidence in own abilities; Know how to deal with adversity; Promote emotional intelligence. All these skills will be valuable throughout life, in various areas, both at the school and professional level (job interviews or public presentations, for example), and at the personal and social level. Therefore, preparing children positively for school exams and the stress that may be associated with them not only improves school results, but is also an investment in their emotional development and future. Author : Lúcia Silveira Meet the psychology clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
