Exam season can be a stressful time for children, and as a parent it can feel even more daunting being the person to guide and support them through this.
Finding the right balance between encouragement, practical support, and emotional reassurance can make all the difference.
We want to support parents with some ideas on how you can help your child prepare, manage stress, and stay motivated.
1. HelpThem Find Their Revision Style
Not all children learn in the same way, and finding the right revision technique is essential for effective studying. Some may benefit from visual aids like mind maps and flashcards, while others might prefer verbal repetition or written notes. Active children may even benefit from pacing the house or bouncing whilst doing revision. Work with your child to discover what works best for them, and encourage approaches that enhance their retention and confidence.
2. Encourage Regular Breaks & Rest
While studying is important, overloading their schedule can lead to burnout. Encourage your child to take regular breaks, engage in activities they enjoy, and maintain a balance between studying and relaxation. Movement, creative hobbies, or simple outdoor walks can help them recharge mentally and physically. Rest, sleep and relaxation allow our minds to transfer information from the short term to long term memory meaning the learning will stay with them for longer.
3. Prioritise Healthy Eating & Hydration
Nutrition plays a key role in concentration and energy levels. Make sure your child is eating balanced meals, staying hydrated, and avoiding excessive caffeine or sugary snacks, which can cause fluctuations in focus and mood.
4. Create a Calm Wind-Down Routine
After a long day of studying, it’s important for your child to have time to relax. Encourage activities such as reading, listening to music, or colouring to help them unwind before bed. A stable bedtime routine can also improve sleep quality and reduce anxiety levels.
5. Reassure Them & Stay Positive
Exams can feel overwhelming, but your child needs to know that results do not define their worth. Reassure them that you are proud of them regardless of the outcome and that effort matters more than perfection. Positivity and encouragement from you can boost their confidence and ease their worries. If your child excessively worries about failing exams, gently explore this worry together and remind them the work they have put in so far. A count down calendar to cross off days during the exam period may also help focus (only 3 exams left! This subject is now done! etc).
6. Treat Time
Having something to look forward to can keep motivation high during exam season. Plan a treat or an activity together at regular intervals throughout the exam period — these can be small and inexpensive but help them mark the effort they have put in and boost morale for upcoming tests.
7. Keep Communication Open
Set aside time for one-on-one conversations where your child can express their worries and feelings. Let them know their emotions are valid and that you are listening. Only offer practical solutions occasionally, sometimes children just need to be given time to vent and express their emotions. Try not to use phrases which can shut down the conversation like “you’ll be fine” and “don’t worry”. As much as these are well intended, they can leave a child feeling unsupported.
8. Seek Support If Needed
If stress and anxiety begin affecting their daily life or you are noticing concerning behaviours, please do reach out to us. Wellbeing Therapy Solutions OTs are trained with more specific tools and supports which can get your child through the emotions they are experiencing in relation to exams.
By offering steady support, reassurance, and practical strategies, you can help your child approach their exams with confidence and a healthy mindset. Remember, this period is a learning experience—not just about academic success but about developing resilience, self-awareness, and coping skills for the future.
The Importance of Taking a Lunch Break Away from Your Screen
As an occupational therapist, I always stress the importance of self-care and managing stress to my clients. One simple yet incredibly effective strategy is taking a lunch break away from your computer or laptop. This small change can make a big difference in reducing stress and boosting your overall well-being.
Recently, I had a delightful walk by the canal during my lunch break. This beautiful spot is just a short distance from my office and offers a perfect escape from the daily grind. Even when working from home, I make it a point to take an hour-long lunch break away from my screen. The positive impact is truly amazing.
When I skip this essential break, I notice a range of negative effects. Headaches become more frequent, and I feel tension building up in my shoulders and neck. These physical symptoms are clear signs of stress, which can be alleviated by simply stepping away from the screen.
Taking a break helps reduce eye strain, which can lead to headaches and discomfort. It also improves posture by allowing you to move around and relieve tension. A change of scenery and some fresh air can do wonders for your mental clarity, helping you reset your mind and making you more productive and focused when you return to work. Physical activity, like a walk, releases endorphins, which are natural mood boosters and can help reduce feelings of stress and anxiety.
Additionally, taking a break away from your screen encourages mindfulness. During my walks, I take the time to notice the grass, the trees, and the sun on my face. These mindful moments allow me to be present, significantly reducing stress levels and also give your brain a much-needed break. This “brain break” allows your nervous system to calm down and release built-up tension. By giving yourself this time to unwind, you return to work feeling refreshed and more capable of tackling tasks efficiently.
Incorporating regular breaks into your workday is a simple yet powerful way to manage stress and improve your overall well-being. So, next time you’re tempted to work through lunch, remember the benefits of stepping away from your screen.
Preparing for University: Navigating the Transition with Confidence
As Easter approaches, the university application process is in full swing, attending offer holder days, and gearing up for upcoming exams. It’s an exciting time filled with opportunities, but it’s also natural to feel a mix of anticipation and apprehension, especially if you’re preparing to leave home for the first time.
Understanding the Transition to University Life
University life offers a level of freedom that’s both liberating and, at times, daunting. The shift from the structured environment of school to the independence of university can be significant. It’s important to acknowledge that while this transition is often portrayed as seamless, it comes with its own set of challenges. Many students experience a range of emotions as they adapt to new academic demands, social settings, and living arrangements.
Introducing the ‘Preparing for Uni’ Course
Recognising that the transition to university is a significant milestone, I offer a course titled ‘Preparing for Uni.’ The first session this season is scheduled over the Easter period, providing an opportunity for students to:
• Understand the Transition: Discuss the psychological and emotional adjustments associated with moving away from home and starting university.
• Explore Practical Aspects: Learn about managing finances, cooking, laundry, and other essential life skills.
• Access Support Services: Gain information on university support systems, including mental health resources, disability services, support for your neurodiversity.
This course is particularly beneficial for students with additional needs, whether mental health-related, physical, or neurodivergent. It offers tailored guidance on accessing the support you require to thrive in a university setting.
With personal experience of neurodiversity and a career dedicated to supporting neurodiverse clients, Becky offers a unique perspective. Marjolein sat down with Becky for a cuppa and to discuss her passion, experiences, and advice for others.
Marjolein: Becky, thank you so much for your time to share with us. It’s only fair we start at the beginning: where does your passion to support neurodiverse people come from?
Becky: “Neurodiversity has always been close to my heart. Prior to becoming an OT, I was a nanny for a family who had a child with autism and a child with ADHD. This gave me valuable insight into the day to day struggles of not only the children but the impact and the immense stress this can place on parents.
Supporting them to succeed and feel understood was something I was passionate about. Later, as a student OT, this prompted me to research into this area in more depth so I wrote my dissertation on neurodiversity.
I also have personal lived experience of neurodiversity through close family and friends. Like all parents who have a Neurodiverse child I am aware that the endless hours of reading books, searching the internet and scrolling social media can leave you feeling bewildered and not knowing where to begin.
I often joke that I could have a degree in neurodiversity with all the research and reading I’ve done. That’s why I wanted to support children and parents to start finding practical ways to help improve their lives.”
Marjolein:
What do you feel is important about supporting neurodiverse young people?
Becky:
“I’m passionate about helping children be better understood. Misunderstandings can have a lasting impact on a child’s self-esteem and day-to-day life. School life, in particular, can shape a person’s journey into adulthood. My goal is to help neurodiverse children see that their school experiences do not have to define their future.
“I also empathise with parents who navigate this challenging path with their kids. It’s tough to find support within schools and to feel validated, especially when labelled an ‘overprotective parent.’ I understand how deeply it can make you question yourself.”
Marjolein:
What encouragement would you give to parents who think their kids might be neurodiverse or who have had a diagnosis?
Becky:
“Trust your gut feeling. Pay attention to what your instincts are telling you about your child and their needs. No matter the challenge, there is support out there.”
Marjolein:
From speaking to you, I know you don’t just support children and teenagers. What support do you think is important for neurodiverse adults?
Becky:
“Workplaces often struggle to understand neurodiverse ways of working. Tasks can be completed well but in ways that might differ from the norm. There is a lot of talk about reasonable adjustments and what these actually are. It’s very difficult for a person to always know what may help them.
Occupational Therapists are the best placed people to help identify, through assessment, what the difficulties are and what supports work within the working environment. Little changes can make such a huge difference to a person’s working life to help ease the stress and anxiety that can often go hand in hand with Neurodiversity and work.
At WTS we assist adults with creating health passports that articulate their needs and suggest reasonable adjustments to help them succeed. We also work with managers to bridge communication gaps, ensuring that everyone is on the same page. Misunderstandings can sometimes lead to unfair trouble at work, and we support neurodiverse adults in addressing these issues constructively.”
Becky’s insights underscore the importance of understanding and support for neurodiverse individuals—whether they’re children navigating school life, parents seeking resources, or adults striving in the workplace. If you have been touched by anything in this blog or are experiencing similar issues, please do reach out to see how we can support you further.
As we mark Neurodiversity Awareness Week, it’s only fitting for our team to contribute to this important conversation. We’re thrilled to see more people embracing and championing neurodiversity.
Workplaces are increasingly appointing neurodiversity champions and utilizing our services to better understand reasonable adjustments.
This growing awareness brings us closer to fostering inclusive environments for everyone.
In this blog, our associate Marjolein delves into a significant topic within neurodiversity: the distinction between having a formal diagnosis and self-identifying as neurodiverse. If you know someone who is neurodiverse, you may have noticed that some individuals have an official diagnosis, while others prefer to self-identify. Let’s unpack what this means.
To learn more about the term “neurodiversity,” please refer to our previous Blog
Understanding Neurodevelopmental Conditions
Deciding whether to pursue a formal diagnosis is deeply personal and influenced by individual circumstances. Conditions such as autism, ADHD, and dyslexia are neurodevelopmental*, meaning they are present from an early age and evolve as the individual grows. Receiving a diagnosis is essentially a medical confirmation of the presence these conditions. It does not mean that the person’s identity changes on the day of diagnosis—they’ve always been neurodiverse. For many, a diagnosis provides vital clarity and validation, aiding in self-understanding and acceptance.
On the other hand, some individuals prioritize understanding their unique set of traits and challenges over obtaining a formal diagnosis. Diagnoses can be costly and time-consuming, especially when privately funded. These individuals may choose to self-identify, recognizing that they have traits associated with conditions like ADHD or dyslexia, and they will focus on finding strategies available to support themselves through any resulting challenges. However, it’s important to note that while one can describe having “traits,” claiming a diagnosis without formal assessment is inaccurate.
The Role of Self-Identification
So, does this mean anyone can assign themselves a diagnosis? Not exactly. Self-identification serves as a tool for understanding one’s strengths and challenges, promoting self-awareness and empowerment. This shift in thinking encourages a culture of support and understanding rather than blame. For example, instead of asking, “Why don’t they try harder?” or “Why can’t they do […]?” we can explore how to break down tasks to become more manageable through tailored support.
How We Can Help
As occupational therapists (OTs), we believe in empowering individuals with the skills and strategies they need, regardless of any formal diagnosis. If someone exhibits traits of autism, we can provide sensory supports and daily strategies beneficial to autistic individuals. Similarly, those with traits of dyslexia or dyspraxia may find our reading aids or study techniques helpful. For individuals struggling with time management or work deadlines, we can collaborate to identify barriers and develop practical solutions to reduce stress and increase productivity.
Whether you choose to pursue a formal diagnosis or self-identify, you can count on our non-judgmental, supportive approach to address the challenges you face. Our OTs will work with you to understand your barriers and find ways of overcoming them, so you can focus on getting on with the things you are best at.
*Please note: This blog focuses on neurodevelopmental conditions. While other circumstances, such as brain injury or illness, may lead to similar challenges, those topics are beyond the scope of this piece.
Ever find yourself spiralling down a rabbit hole of negative thoughts, feeling like there’s no escape?
If that sounds familiar, Cognitive Behavioural Therapy (CBT) might just be the game changer you’re looking for. Let’s delve into how CBT can help transform those pesky negative thoughts into positive, empowering ones.
What is CBT?
Cognitive behavioural therapy is a type of psychotherapy that focuses on identifying and changing negative thought patterns and behaviours. The idea is pretty straightforward: our thoughts, feelings, and actions are all interconnected. By tweaking our thoughts and behaviours, we can change our emotional responses, leading to a happier, more fulfilling life.
How CBT Works
1. Identifying Negative Thought Patterns The first step in CBT is recognizing the negative thought patterns that often go unnoticed. These can be automatic thoughts, like “I’m not good enough,” or more complex beliefs, like “I’ll never be happy.” By bringing these thoughts to the surface, we can start to challenge and change them.
2. Challenging Negative Thoughts Once we’ve identified these negative thoughts, the next step is to challenge them. This involves questioning their validity and considering alternative perspectives. For example, if you constantly think you’re a failure, CBT might encourage you to look at your past successes and accomplishments to provide a more balanced view.
3. Replacing Negative Thoughts After challenging the negative thoughts, CBT focuses on replacing them with more positive, realistic ones. This might involve affirmations, visualizations, or simply reminding yourself of your strengths and achievements.
4. Behavioural Changes CBT also involves making practical changes in your behaviour to support your new, positive mindset. This might include setting small, achievable goals, practicing mindfulness, or engaging in activities that bring you joy and fulfilment.
The Benefits of CBT
Increased Self-Esteem: As you start to replace negative thoughts with positive ones, you’ll likely notice an improvement in your self-esteem. CBT helps you recognize your worth and build a more positive self-image.
Better Relationships: Improved mental health and self-esteem often lead to better relationships. When you feel good about yourself, you’re more likely to engage in healthy, fulfilling relationships with others.
Enhanced Problem-Solving Skills: CBT teaches you to approach problems with a more balanced, rational mindset. This can enhance your problem-solving skills and make you more resilient in the face of challenges.
Greater Life Satisfaction: Ultimately, the goal of CBT is to improve your overall life satisfaction. By transforming negative thoughts into positive ones, CBT can help you lead a happier, more fulfilling life.
Final Thoughts
Cognitive Behavioural Therapy is a powerful tool for anyone looking to overcome negative thoughts and improve their mental health. With its focus on changing thought patterns and behaviours, CBT can help you build a more positive, empowering mindset.
So, if you’re tired of feeling stuck in a cycle of negativity, consider giving CBT a try. It might just be the secret weapon you need to transform your life.
Remember, it’s always a good idea to seek out a professional therapist to guide you through the CBT process. They can provide personalised support and help you make the most out of this transformative therapy.
