Primrose Kitten

Helping your child develop effective techniques to manage and reduce stress is crucial for their well-being and academic success. Here are some practical strategies to help your child cope with stress during their SATs preparation.

Physical Techniques

Daily Exercise: Encourage your child to engage in regular physical activity, such as walking, running, cycling, or playing sports. Exercise releases endorphins, which can help improve mood and reduce stress.

Yoga and Stretching: Introduce yoga or stretching exercises. These activities can help relax muscles, improve flexibility, and promote a sense of calm.

Deep Breathing Exercises

Breathing Techniques: Teach your child simple deep breathing exercises. For example, the 4-7-8 technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This can help calm the nervous system and reduce anxiety.

Progressive Muscle Relaxation

Tension and Release: Guide your child through progressive muscle relaxation, which involves tensing and slowly relaxing different muscle groups. This technique can help release physical tension and promote relaxation.

Mindful Breathing: Encourage your child to practise mindful breathing, focusing on each breath to stay present and reduce stress.

Guided Meditation: Use guided meditation apps or videos to help your child relax and clear their mind. Short, daily sessions can be very practical.

Positive Imagery: Teach your child to visualise a peaceful scene or a positive outcome. This technique can help reduce anxiety and build confidence by creating a mental image of success and calm.

Affirmative Statements: Encourage your child to use positive affirmations, such as "I can handle this," "I am prepared," or "I am doing my best." Repeating these statements can boost self-esteem and reduce negative thinking.

Environmental Techniques

Creating a Calm Study Environment

Quiet Space: Ensure your child has a quiet, dedicated study area free from distractions. A clutter-free and organised space can help improve focus and reduce stress.

Comfortable Setting: Make sure the study environment is comfortable, with proper lighting, a comfortable chair, and all necessary supplies within reach.

Music and Sound

Relaxing Music: Playing calming music or nature sounds in the background can create a soothing atmosphere and help your child concentrate.

White Noise: If your child finds it hard to focus in silence, white noise machines or apps can provide a consistent background sound that aids concentration.

Social Techniques

Open Communication: Encourage your child to discuss their feelings and stressors. Sometimes, simply expressing their concerns can provide relief.

Support Networks: Ensure your child knows they have a support network, including family, friends, and teachers, who are there to help and listen.

Peer Interaction: Arrange for your child to spend time with friends. Socialising can be a great way to unwind and take their mind off academic pressures.

Family Time: Spend quality time together, engaging in fun activities everyone enjoys. This can strengthen family bonds and provide emotional support.

Practical Techniques

Scheduled Breaks: Integrate regular breaks into your child's study schedule. Short, frequent breaks can help maintain concentration and prevent burnout.

Leisure Activities: Encourage your child to engage in activities they enjoy, such as hobbies, sports, or creative pursuits, to provide a mental break from studying.

Humour and Fun

Laughter: Encourage activities that make your child laugh, such as watching a funny film or playing a silly game. Laughter can be an effective stress reliever.