8 Ways How To Reduce Teenage Exam Stress And Anxiety
Top tips on helping reduce student and teenage study and exam stress, hep your teen feel more calm, confident and relaxed when exam time and study time comes around.
Sadly Exam Stress And Anxiety Is A Big Problem For Many Students And Teenagers. Especially with such increase in mental health challenges in young people, especially chronic anxiety and depression.
Exam stress for many is actually stress anxiety, for some it is more anxiety performance. Most students and teenagers are suffering from both exam stress and exam anxiety, so it is important to approach both.Most of us when we hear the word exam get a feeling of panic.
But there is so many simple things your young adult or teenager can do to reduce exam stress and anxiety. With the right approach and the right tools you can help increase calm and confidence.
Top Tips To Reduce Teenage Exam Stress And Anxiety
Create A Suitable Study Space:
Make sure your child or teenager has a suitable comfortable space to study where they wont be disturbed or distracted. A space which is ideal to encourage more calm and focus. For teenagers who lack focus or suffer from ADHD, the NYR Study Remedies roller ball is great, ideal to fit in a pocket, purse or bag
Encourage A Balanced Study Routine:
Help or encourage your teenager to create a healthy and balanced study timetable. It is so important your teenagers prioritise their time effectively. It can be so easy for them to want to avoid subjects they struggle with or are concerned over.
Reduce External Stressors:
Help take the pressure off your teenager by reducing external stressors as much as you can. If your child normally has a lot of household chores, a job, try reducing them temporarily during study and exam time. So they are not overwhelmed, overstressed and over exhausted
Boost Your Teens Confidence And Self-Worth:
Support your teenage by boosting their confidence, self-worth and self-esteem. Focus on their strengths, praise them, be kind to them reduce criticism and help them understand that their worth does not equate to their exam results. Teenagers today are put under extreme pressure from all angles, especially peer and educational pressure. It is important to do what you can to encourage healtheir confidence, self-worth and self-esteem
Encourage Time Out:
Make sure your teenager takes plenty of breaks between study time and exams. It is important they take time to switch off and have fun.
Reduce Technology Overload:
We use technology for so much in our lives that we forget how over-stimulating and energy-depleting it can be. Also, most computers and mobile devices such as iPads emit blu ray technology which can play havoc with our nervous system and sleep patterns. So ensure they spend time off computers, phones, facebook…
Teach Them How To Meditate And Relax:
Meditation and relaxation techniques can be really helpful at helping anxious teenagers switch off. Teenagers love my less than 5 Minute Meditation (included in the Exam Stress Kit) is the most popular tool I have taught for 20 years. Muscle relaxations are great at reducing anxiety, muscle tension and sleep challenges, all in my Exam Stress Toolkit For Teens And Students.
Why Lavender Essential Oil Should Be In Every Home First Aid Kit
Lavender essential oil is one of the most widely known and used aromatherapy oils. It is an extremely popular essential oil for families, especially for kids and infants. Especially when Lavender is so versatile, in its therapeutic properties, extremely calm, soothing, and generally safe.
Why Your Lavender Essential Oil Should Be Pure And High Grade Quality
Lavender essential oil is distilled from the lavender plant which grows in rural areas and gardens all over the world.
But it is important when buying lavender oil to check it is 100% pure essential oil and of high-grade quality.
If you want to use lavender essential oil for therapeutic use you want to know it has a high therapeutic level unfortunately not all brands of essential oils have the same quality.
I began studying aromatherapy over 25 years ago and found it fascinating how much you can treat with essential oil. I loved the fact that aromatherapy gave families a more holistic and safer option than many over the counter prescriptions.
Very quickly my family and friends began to replace their medicine cabinet and first aid kit with essential oils, especially pure lavender.
Sedating: It can be sedating for most people, the reason why it is so widely used in sleep therapy products, especially bedtime sprays and nighttime oil and bath blends. And some parents find it helpful for ADHD.
Analgesic and Anti-inflammatory: This explains why lavender can be useful for bumps, bruises, burns, sport, and other muscular injuries.
Generally, lavender essential oil is used as an aid to reduce anxiety, bumps, bruises, bites, burns, eczema, emotional lability, exhaustion, fear, hot flushes, hyperactivity,insomnia, low mood, panic attacks, PMT, restlessness, stings, stress, sunburn swollen joints, tantrums, temperatures, worry…
How to Use Pure Lavender Essential Oil
Bath:Add one-two drops of pure essential lavender oil to your child’s bath, 2- 3 drops for older kids 12+.
Massage Blend: Blend one drop of lavender oil with 15ml of carrier oil or unscented pure massage oil and apply to the skin. Infants and toddlers love baby massage it is a great way to encourage healthier bonding and as long it’s done gently for about 5-10 minutes it can help them relax or fall asleep. Use 2-3 drops of essential oils for 7-12 years. Most suitable for children over 2 years.
Spritzer:Add a few drops of lavender oil to water in a large spray bottle, this can be used to help children cool down or calm down. So great for holidays.
Compress: Add a drop of lavender to a wet compress for bums, bruises, bites, headaches or a high temperature.
Aromatherapy Diffuser: Diffuse lavender oil to help your child off to sleep. it can also help reduce some type of bacterial infections.
Hyperascius is an intolerance or even pain to different types of sound, it often occurs with tinnitus. It is extremely common in children, though many children out grow it.
Hypersensitive hearing of specific frequencies is seen in many children with autism. Some frequencies such as those above 70 decibels can be unbearable.
Misophonia is a strong reaction to specific sounds, the individual is triggered by specific sounds. There is often a strong emotional correlation to the specific sounds.Misophonia is viewed as a neurological condition it can be a symptom seen in adhd, aspergers, autism
Phonophobia (also called ligyrophobia or sonophobia) is viewed as a sub-category of misophonia. It is an emotional or anxiety disorder which is triggered by a fear of particularly loud sounds. And is often triggered by the discomfort and environmental conditioning of living with hyperacusius
Recruitment is linked to sensorineural hearing loss, the individual often has extreme hearing loss. But when someone for example shouts they suddenly hear and it can be very uncomfortable.
Many assume noise sensitivity is a psychological condition but it is main causes are a neurological reaction.
Some children do get less sound sensitive, some adults or those with specific medical conditions like untreated chronic lymes can develop increased sound sensitivity.
Some children with autism are oversensitive others are undersensitive.
Causes of noise sensitivity
According to the Brain Injury Society those with noise sensitivity “may have a history of Lyme’s disease, Meniere’s disease, TMJ, serious head injury, frequent migraines, Bell’s Palsy, facial nerve dysfunction, excessive ear irrigation or surgery. Hyperacusis can later develop as a result of damage sustained to the hearing apparatus, or inner ear, or the condition may be acquired as a result of damage to the brain or the neurological system during a head trauma event.”
I have lived with noise sensitivity for at least 28 years. But over the last few years the hyperacusis became very extreme and was accompanied by serious light and sound vibration. It got worse after surviving sepsis and approx 30 years diagnosis of m.e. But I have to say according to a test in germany it may be chronic lymes ( I had strange bites at 14 years old) and I was mercury poisoned.
As somone who has taught stress management to parents and kids for 18 years. I have worked with many children who have hyper sound sensitivity issues. But until recently And I had no ideal how disabling, painful, uncomfortable and exhausting hyperascisus could be.
Many people say it can be torterous and I understand why they decribe it this way. I had to move from my previous home because of how the noise started to affect me. It was changed into a main through road for local traffic. And most people could never imagine how dramatically this impacted my daily life and health. On many occasions I nearly passed out, lost my balance and had violent non-epileptic type seizures all times triggered by noise. Now yes mine would appear to be caused by long-term bacterial and viral infection.
But I would urge you to try and comprehend how uncomfortable or painful noise may be for your child. Particularly if you have a very young child or a child who struggles to communicate what they are experiencing.
I am a stress management expert, with highly extensive and advanced techniques and tools to help me remain calm and relaxed in any situation. And although thank goodness I am lucky to have these tools this does not take away how much this disorder can impact your child’s mental, emotional and physical wellbeing.
So How Can You Support your Sound Sensitive Child?
1.Understand your child’s type of sound sensitivity, their triggers and symptoms.
2. Educate your child’s school and teachers on your child’s specific noise sensitivity challenges, the level of sensitivity and key triggers.
3. Prior warning of alarming and noisey sounds can prepare your child’s central nervous system. So work together with teachers, family and friends to work out cues that prepare your child for noise isssues like alarms.
4. Plan and prepare ahead- when you can choose specific times of day, places and areas of a room where your child will be less exposed to too much or particular noises. I know of a situation where a child’s mental wellbeing became seriously distressed and depressed due to the noise of the internet router next to her in her classroom.
5. Minimise the impact when you can: although it may not be a good ideal to completely eliminate your child from all noises. Noises that are extremely uncomfortable, painful or disabling can be reduced by ear muffs, ear plugs and sound cancellation ear phones.
6. Teach your child how to set healthy boundaries– an important part of growing a strong resilient child is teaching them healthy boundaries. A noise sensitive child has usually a very sensitive central nervous system. Noise is one of modern day living’s biggest stressor. So to keep your child physically, mentally and emotionally healthy. It is vital your child can learn how to say NO to noises, games and situations that are di-stressing.
7. White Noise – Some children who are noise sensitive find white noise or fans can soften out the sharp shock of other loud noises.
8. Take Breaks & Rest – regular rest breaks from noisey environments, too many people, parties or events helps keep a child’s nervous system in check.
9. Calm And Patience: It is important that the child and parent learn hows to be calm and patient around sound sensitivity issues. Meditation is an extremely powerful tool that can help the individual cope more resiliently with the challenges. Anything that will calm the central nervous system and help reduce the stress response will help the sound sensitive child.
10. Holistic aids; Deficiencies are sometimes viewed as an issue in sound sensitivity. Many people reduce their sensitivity with supplements of magnesium. Magnesium helps inhibit glutamate which can be a major cause of tinnitus. Magnesium also protects the ears from damage to noise sensitivity. Artificial sweeteners such as aspartame often in many children’s foods, sweets, yoghurts and drinks are reputed to be neurotoxic. So elimination may be helpful.
The challenges of a hyperactive child or child with ADHD
Hyperactivity is a state of mental, emotional and physical over-activity. Kids with Attention Deficient Hyperactivity Disorder can be in a perpetual state of stress due to their hyper-sensitivity. A hyperactive child is more suspectible and triggered by anxiety and stress.
“While hyperactivity is most commonly associated with ADHD, individuals might also have difficulty with a brain or nervous system disorder, emotional disorder, or hyperthyroidism.” SpecialNeeds.com
Symptoms Of A Hyperactive Child
Behaviours and symptoms of a hyperactive child can be extremely varied. But common symptoms of hyperactivity include fidgeting, poor focus and concentration. As well as impulsiveness, irritability and aggessiveness, emotional outburts and overwhelm.
A hyperactive child maybe something you have to deal with more than just, daily or weekly. Especially with so much technology and information overload. So many kids parties and event. This can be extremely stressful for you the parent, caregiver or educator. So it is important to manage or reduce the risk of hyperactivity as much as possible.
Here is 7 Tips To Calm Down A Hyperactive Child
Be Calm, Firm But Caring – A hyperactive child is a child in a highly emotional or stressed state. So firm boundaries and rules are often the only way to stop a situation getting out of hand. Don’t let your emotional frustration fuel the situation. It is important you mange your own anxiety and stress. For toddlers a stop hand signal with a specific word can give a clear message. Especially done at eye to eye level, not hovering down or pointing a finger. Which can trigger more fear or emotional frustration.
Remove Your Hyperactive Child From Their Stressors – Removing or reducing external stimulus. Encourages your child’s mind, body and emotions back into a calm and balanced state. We are more easily stressed by noises, lights, smells, others energy and emotions when we are hyper-alert. So moving your hyperactive child to a more calming environment or activity can be extremely helpful.
Redirect Your Hyperactive Child To Release Excessive Energy – Encouraging a hyperactive child to do short bursts of exercise can help. Young children can learn to shake their body like a deer does, after it freezes during a stressful event. Or they may enjoy sprinting a short distance. Any activity with a certain amount of heavy lifting can also be helpful. But hyperactivity is usually triggered by sensory, stimulus or information overload. Which is often followed by exhaustion. So it’s important not to push a hyperactive child into too much physical acitivity. The reason no 4 and 7 are extremey important.
Lavender For Your Hyperactive Child – Pure lavender oil is something most children find relaxing. A diluted lavender blend can be applied directly to the hyperactive child’s pulse points e.g. wrist, neck or forehead. Aroma roller ball’s are great little inventions. You can add your own aromatherapy blend into to an aromatherapyroller ball and apply directly to the skin. A few drops lavender oil can be blended with a base oil such as grapseed. These are usually an approx 10ml-20ml bottle size, so easily fit into a pocket or handbag. NYR Organic does a range of aromballs. My clients love the Relaxation Remedies To Roll– a blend of bergamot, lavender, geranium. Which is used to help you relax, unwind from stressful situations and the night time remedy one. These could be used by teenagers.
Reduce Internal Stimulants – Stimulants i.e. sugar, artificial sweeteners, colourings especially energy drinks seriously over-stimulate the mind, body and emotions. Even foods your child is slightly intolerant to, can be too stimulating.
Would You Love To Experience More Calm Less Stress?
Benefits Of Meditation And Mindfulness For Children
So What Are The Healthy Benefits Of Meditation And Mindfulness For Children?
Well sadly more and more children are suffering from anxiety, stress, depression and over-stimulation that is why mindfulness for children is now so popular. Society places a lot of pressure not just on adults but children and teenagers.
More and more children are becoming addicted to technology, sugar and other unhealthy habits from a very young age. Unhealthy patterns that could seriously impact on the quality and potential of their adult life. Meditation and mindfulness can support a child in many ways, in-fact in many ways meditation can be your child’s best friend.
Why meditation and mindfulness for children is extremely powerful
Meditation And Mindfulness Can Reduce Anxiety, Stress And Depression– Sadly more and more children are over-stimulated, over-anxious and depressed. Meditation and mindful activities encourage the body off the stress response into the calm response. A reason why mindfulness for children has became the latest skill in many schools.
Meditation and Mindfulness Calms The Monkey Mind– Children have an amazing ability to think quickly and grasp new tasks and activities, look at the way even young toddlers quickly grasp how to use your mobile phone or their own mini ipad. But the biggest challenge with children today, is focus and over stimulation one of the biggest causes of anxiety, stress and other mental health challenges. Mindful activites and meditation techniques loosen the attachment to the monkey mind. And in many ways relaxes and resets the child’s mind and body into a more natural state of being.
Mindful Activities And Meditation Creates Confidence– Lack of self-esteem, self-worth and confidence are all triggered and caused by our mental beliefs, by over-thinking. When a child learns to let go of these self-destructive tendencies they become more calm and confident. Your child recognises they are enough, they are not their thoughts. When we access a place of deep peace regularly we are more at peace with ourselves. I have witnessed many children with various disabilities and challenges completely change in attitude, confidence and ability through learning meditation. You would be surprised how powerful these skills can be when encouraged in a child’s daily life and way of being.
Mindfulness And Meditation For Emotional Wellbeing–We all have to go through different life challenges and emotional pain, but how we approach and go through is what makes us struggle or suffer. The powerful aspect of the right mindful and meditation tools is that they can teach your child to accept their pain, accept their emotions without judgement. When we allow our pain to arise and flow in acceptance, we reduce reaction, fear, destruction and denial. All of the things that create the biggest unhappiness in life. An emotionally healthy child is a happy child, a child who creates happier and healthier communication skills and positive relationships.
Daily Meditation And Mindfulness Encourages Healthier Sleep Routines–When a child is more calm and peaceful throughout the day, it is much easier for their mental, emotional and physical body to switch off.Many people are so focused on tiring their children out, they fail to recognise their is a huge difference between physical tiredness and mental tiredness. Mental tiredness is often mental stimulation and one of the biggest reasons children and teenagers don’t want to go to bed. With so much information and technology overload, many kid’s natural circardian rythm is out of sync. Programs that include meditation and mindfulness for children can encourage the mental and physical body back into its natural circardian state.
As someone who has meditate for 30 years and taught meditation to all ages including children for over 15 years I have been very fortunate to witness the many benefits and blessings.
So what sort of healthy chocolate milk recipe options are there?
Well two of the main things you can replace that can make a huge difference is the chocolate for raw healthy cacao not cocoa and almond milk instead of dairy. With a few extra healthy additional options you can make this taste really yummy.
It all depends on how sweet your child likes their milk and what they definitely don’t like. My own nieces and nephews love the recipe below, even one who doesn’t really like bananas was absolutely shocked there was a banana in this recipe and than it wasn’t technically real chocolate. But some people miss out the bananas and just use dates. It is totally up to you and your child.
Healthy Chocolate Milk Recipe
Actually Healthy Cacoa & Almond Milk Recipe
1 – 1 1/2 cup of almond milk – To Make Your Own Almond Milk Click Here
1 x Large Banana
1 – 2 tablespoons of Cacoa Powder
A few drops of vanilla essence
Optional ( 1- 2 teaspoons of peanut butter)
Optional ( 1/2 teaspoon honey, agave or date syrup*popular with the big kids)
A few ice cubes
Simply blend all above except ice into a smoothie maker or blender and serve with a straw
Healthy Hot Chocolate
Well Healthy Hot Cacoa Drink
Blend all of above ingredients (except ice) to a warm pan (except ice), for kids just slightly warm obviously adults can have a lot warmer.
Note:Best to add the chosen sweetener at end, just as its warming and ready to come off the boil or heat.
Other Options- Healthy Choco Ice Cream
Healthy Cacoa Ice Cream
A dairy free chocolate ice cream alternative.
All of above recipe, simply frozen, you can also add some cacao nibs, nuts or extra crunchy peanut butter pieces
Let me know how you get on, I would advise you to try these recipes yourself and experiment to your own tastes before getting it right for the kids.
These recipes are packed with nutrients and antioxidants, the main recipe is a great smoothie for on the go, for breakfast or for those afternoon sugar dips