Stress can have a huge impact on children and young adults, and the consequences can lead to poor mental and physical health. With exam results day approaching for GCSE and A-level students, The Listening Centre looks at how to avoid the tension and stress this day can create.

It’s normal to feel nervous in the build-up to exam results day. However, for some young people, the stress can lead to worrying symptoms including a loss of appetite, poor sleep and even mental health issues.

With A-level results being released on August 18^th and GCSEs on 25^th August, that fear of the unknown triggers the nervous system into the fight, flight or freeze response - which is what creates the racing heart, jittery stomach and a few negative thoughts. However, for some young people, this trepidation can lead to worrying symptoms including catastrophizing, sleep disturbance and even self harm.

Here at The Listening Centre we have worked in a number of schools to support pupils and teachers following traumatic incidents. Our counsellors know how important it is to be mindful of stress and the effects it can have on young people at this time of year. We have a number of counsellors for schools in the Midlands and our aim is to support those who are affected by exam stress.

Thankfully there are several ways to help reduce exam results stress before it becomes harmful.

So, what are some of the main symptoms of stress?

• Sleep – this could be oversleeping, undersleeping or even trouble staying asleep.
• Appetite - changes to appetite include going off some foods, eating too much or too little.
• Procrastination - replacing responsibilities with pleasure-seeking activities such as gaming.
• Mood – if a student becomes irritable, negative or hostile then it could be a sign of stress.
• Restless -  being jumpy or fidgety can be due to anxiety and prolonged stress.
• Focus – this includes difficulty concentrating, or the appearance of carelessness.
• Illness – this could be headaches, stomach aches or minor illnesses such as colds.

Stress affects people in different ways, however bottling it up or trying to deal with it yourself can make things worse. For young people this can be a time when they are comparing themselves to their peers and worrying about the future. While one person could be thrilled with their exam results, there will be another that feels like they’ve let themselves, and their family, down.

If you start to feel unwell or overwhelmed it’s best to talk to your parents or school. If you need help with those jittery feelings then have a look at our tips for getting rid of anxiety and stress.

Tips for getting rid of anxiety and stress:

1, Regular exercise: Being active releases endorphins, which help to combat stress, pain and improve your mood. The NHS recommends teenagers aim for at least 60 minutes of moderate or vigorous activity per day, such as walking, running, sports, dancing, or skateboarding.

2, Get back to nature: Humans are genetically wired to benefit from being in nature. It contributes to mental and physical wellbeing, reducing heart rate, muscle tension, blood pressure, and stress.

3, A good night’s sleep: Building pre-bedtime habits or routines into your evening makes it easier to fall asleep – and to stay asleep. A healthy sleep pattern boosts mood, and motivation as well as helping with stress relief.

4, Take time to meditate: Techniques like guided meditation and mindfulness help to relieve stress in the short term, as well as training the brain in longer-term stress management skills. Like any skill, meditation and mindfulness take time and practice, so the more you do, the easier and more effective it becomes.

5, Connect with others: Connecting with those around you is not only good for wellbeing, it also builds support networks to help ease stress and provide different perspectives. Research also shows that acts of support and kindness to others create positive feelings like a sense of purpose or self-worth.

For parents it can be a worrying time, especially if they can clearly see that the young person in their house is suffering from stress. There are a number of ways that parents can reduce stress.

Here are some dos and don’ts:

1, Don’t pile the pressure on: Rewards and treats that are conditional can just add to the stress – they may not get the grades they wanted, but they did the best they could. If they don’t get the result they’d hoped for, not getting the reward could end up being a double blow.

2, Do encourage routine: This includes regular, healthy meals, as a routine-based diet helps to manage stress by influencing stress-related hormone function, as well as maintaining energy levels to keep on top of stressors.

3, Don’t talk negatively: This isn’t the time for being negative with the student in your house. Reassuring words, positive talk and acknowledgement of your child’s stress can all help. No one wants to hear about the ‘what ifs’ – instead remind them of the unconditional love you have for them.

4, Do communicate: Talking with your child about how you have dealt with stressful situations can promote stress-managing techniques and open healthy, two-way avenues of communication. It will also show that they aren’t alone, everyone has stressful situation they have to deal with.

5, Seek out counselling: Anybody can benefit from therapy by establishing positive mental health habits and promoting long-term wellbeing. Our counsellors for school pupils know how important it is for anyone, at any age, to talk about their thoughts and feelings.

There won’t be many students who, on exam results day and in the run-up to it, don’t have butterflies in their stomachs. This is a normal response and something that is quickly resolved. However, at its worst, the stress can lead to thoughts of suicide – and even a young person taking their own life.

Each year there are cases of young people who ended their life due to exam results stress. Studies have shown that suicide numbers peak during exam season as the pressure of getting top results has a harmful impact on their mental health.

If you need more information on counselling for schools in the Midlands then get in touch with us on 01543 300068 or by emailing enquiry@thelisteningcentre.co.uk