Exam season is upon us (how come its come round so soon I hear you mumble?) and with it comes a significant amount of stress! With looming deadlines, intense pressure, and the fear of failure, exams can be a source of considerable anxiety. not just for students – but also impacting the nervous system of parents, teachers, siblings and the home.
While exam stress affects the nervous system for all students, it can be especially challenging for those with ADHD to manage the stress of exams. Here, we’ll explore how exam stress impacts the nervous system for teens with ADHD and discuss strategies for helping them cope during this challenging time.
Exam season brings significant pressure and anxiety for all students. For those with ADHD, however, the unique difficulties associated with their condition can make it even more challenging to deal with exam stress. Common symptoms of ADHD such as inattention and impulsivity can make it difficult to focus on tasks or complete work accurately; while a tendency towards disorganization can lead to difficulty planning study effectively or completing assignments on time. As well as these practical issues, teens with ADHD may also struggle emotionally due to low self-esteem and feelings of failure related to their academic performance.
When these everyday difficulties are compounded by the intense pressure of exams, there is a significant risk that teens with ADHD could become overwhelmed by anxiety and panic attacks. This could lead to poor results in the exams themselves, thus creating a vicious cycle of fear and anxiety and shame around exams and assessments which could impact academic performance long-term.
It’s important to arm teens with strategies that help them cope effectively when taking exams:
Plan ahead: Building good organization habits in advance will help ensure that tasks are completed on time and adequate revision takes place before exams!
Make use of adaptive learning techniques: Techniques such as using color coding or singing key points while they revise will help teens stay focused when studying!
Take regular breaks: Breaks from studying allow teenagers’ minds to rest and relax – this is essential when dealing with exam stress!
Seek feedback from teachers: If a student feels like they need extra support or guidance when studying – reach out early to their teacher who will be able identify any weak points in knowledge and provide targeted assistance!
Set realistic expectations: Teens should try not to put too much pressure on themselves by setting unrealistic goals – instead focus on making small incremental improvements each day!
By following these strategies during exam season, teens with ADHD should find it easier to manage their stress levels and maximize their potential when taking exams. So let’s look a little deeper at some of these strategies.
Adaptive learning techniques are valuable tools that can help students stay focused, organised and motivated when studying. Here are some of the most useful adaptive learning techniques to help you prepare for exams:
Active recall: This technique involves engaging with the material by summarizing it, reformulating it in your own words and creating mind maps.
Spaced repetition: This has been shown to increase memorization and retention by having you review information at increasing intervals over time.
Mnemonic devices: These tools such as acronyms can be used to remember specific information more easily.
Flashcards: Using flashcards is an effective way to quickly learn facts or equations associated with a subject – they’re also easy to take with you wherever you go!
Color coding: This helps differentiate between topics or different aspects of a topic which makes the material easier to process.
Break study sessions into chunks: By breaking down large blocks of study into smaller chunks, it reduces cognitive overload which makes it easier to stay focused on tasks.
By using these adaptive learning techniques, teenagers should find it easier to focus on their studies and maximize their potential when taking exams!
There are many tools available for creating mind maps online such as
Miro Mind Map Maker, MindMeister, MindMup, SimpleMind’s Mind Map Basics, Mural’s Mind Map Template, MindMapping.com’s How To Make A Mind Map guide, Canva’s Free Online Mind Maps tool, and Mind Tools’ Mind Maps® – A Powerful Approach to Note-Taking guide.
Here’s also a link for tips on creating a mind map.
Taking regular breaks during study sessions has many benefits – it helps improve focus, clarity of thought and productivity while providing time for reflection on the topic being studied. so the takeaway is – Studying longer does not always translates to doing better.
Having a revision plan (boring I know) is key to staying on top of things. This plan should include setting aside specific times each week for studying, breaking down big tasks into smaller chunks, writing to-do lists and setting deadlines for yourself. Organisation tools such as calendars or planners can make tracking these tasks easier. Here are four easy steps to help you plan ahead:
Step 1: Make a revision plan
Step 2: Practice good time management
Step 3: Show yourself some kindness
As our blog is called Polyvagal Teen® of course we are eager to share with you that understanding polyvagal theory can help teenagers with exam stress by providing them with a way to better manage their emotions during difficult times.
By understanding how the nervous system works and learning to regulate their autonomic arousal, teens can learn techniques to calm themselves down in times of stress.
This can be done through practical techniques such as deep breathing, muscle relaxation, and mindfulness meditation. These techniques allow teens to gain greater control over their response to stress, rather than feeling overwhelmed or out of control. Additionally, engaging in activities that foster connection with others such as talking to friends or family or engaging in physical activity can also help to reduce stress levels.
According to polyvagal theory, when we experience overwhelming stress, our body’s autonomic nervous system can be mobilised or immobilised. When in the mobillised state this response impairs our ability to learn because our body is focused on survival rather than learning new information.
If the stress becomes too overwhelming for us to handle, then our body can enter into an immobilised response where we become disconnected from ourselves and others around us. This disconnection further impairs our ability to learn as it makes it difficult for us to engage with new information or ideas.
However when we enter into a state of safe and social, we are able to focus on learning new information as our body is relaxed and not in a heightened state of alertness. This is the state we learn best in – whether young or old.
Exam stress can be a difficult thing to manage, especially for teenagers with ADHD. It is important to remember that exams are not the only way to measure success. There are other options available such as apprenticeships and vocational courses, getting a job or even starting your own business.
It is also important to take care of your mental health and take breaks when needed. With the right support system in place, teenagers with ADHD can still achieve their goals and have a successful future.
With a passion for improving the emotional wellbeing of young people, adults and parents, she is the founder and creator of Polyvagal Teen®, she has developed an innovative approach to helping teens recognise and manage stress and anxiety through becoming “Polyvagal Aware”. In addition, Yasmin is also the founder of World Let’s Stop Shouting Day, which aims to promote peaceful communication and reduce conflict and aggression in our daily interactions. Neurosloth™ and The Hearts Whisper®
She also runs a small private practice providing counselling and neurofeedback to young people and adults in North Yorkshire.
