How to Beat Exam Stress

Exam stress; everyone feels anxious and nervous in the days leading up to exams – we’ve all been there. Trouble is that exam anxiety can have disastrous side effects like lack of sleep, headaches, stomach aches, and an inability to concentrate. This means that you aren’t resting or eating properly and that means you aren’t performing at your peak. Exam anxiety may lead you to fulfill your worst case scenarios.  
Just like a professional athlete trains, eats well and gets plenty of rest before a big game, doing well in school is like training for your brain. That means you need to put in the practice leading up to the exams—leaving things to the last minute will only contribute to your exam stress.  

Next you need to feed your brain. Your brain needs whole grains, protein, fruits and veggies so follow a healthy diet and get tons of exercise; living off gummy bears and energy drinks will mean your blood sugar levels crash right in the middle of the exam. When this happens, your ability to focus and concentrate is impaired as are your higher cognitive functions. Fuel your brain to perform at your peak.  

Here are some of the best exam stress busters: 

Study! I know this is obvious, but being prepared and not leaving everything to the last minute will mean that you feel more confident and will keep those exam blues at bay.  

Be positive: Don’t listen to any of those little voices in your head whispering; “you can’t do it”. If you think that it’s too hard, then it will be. Keep telling yourself you can do it and encourage yourself to try. Congratulate yourself on those things you do well and be your own inner cheerleader.  

Move it! Exercise is one of the best stress relievers and the perfect antidote to all that desk time. Go for a walk, a swim or a run or just have a ten minute dance party to get the juices flowing.  

On exam day: 

Get plenty of sleep the night before. It may seem like a good idea to stay up and study, but the law of diminishing returns means that not getting enough sleep seriously reduces your ability to retain information and deal with stress. You will retain more and perform better if you are well rested.  

Ok, so you already know that you need to start the day with a really great breakfast. A well-balanced healthy meal will help you to focus and do your best.  

Stay hydrated; drink lots of water and go easy on the soda and coffee. 

Leave plenty of time to get to the exam so you aren’t rushing. If your friends are stressing out before the exam, then keep to yourself and listen to that positive inner voice.  

Start with the easy questions first. That will give you the confidence you need to tackle the more challenging ones.  

When the exam is over, have a rest and then go and do something fun; nothing relieves anxiety like a good laugh.  

Does your Child have Seasonal Affective Disorder?

Seasonal Affective Disorder (aptly called SAD) occurs during fall and winter when there are reduced daylight hours. Children suffering from SAD will display a distinct change in behavior correlating with the seasons. During the winter they can become depressed, irritable, lack focus and suffer from fatigue. Sleep patterns and appetites can also be affected. While researchers haven’t completely solved the puzzle of SAD, they suspect it is due to the lack of vitamin D as well as reduced levels of serotonin in the brain.

Symptoms of SAD

It can be difficult to distinguish SAD symptoms from regular mood swings. Children can become depressed, irritable, moody, disinterested and can have difficulty concentrating.

They may suffer from fatigue and lose their appetites.

Sleep patterns will be disrupted and they will have trouble falling asleep and getting up in the morning.

Their academic performance will suffer as they lack motivation, always feel tired and won’t be able to concentrate in class.

Activities that they usually enjoy will no longer interest them. They may not want to go out or exercise.

Students who are suffering from SAD may display some or all of these symptoms in varying degrees of severity.

Treatment and Prevention

As the days begin to shorten and your children start staying indoors more often, focus on prevention to keep their winter blues at bay. Encourage exercise and play and get them outdoors as often as possible. Everyone craves carbohydrates and ‘comfort foods’ over the colder winter months, and while these are fine in moderation, stick to a healthy diet.

Make an effort to include plenty of vegetables, fruit and whole grains in your family’s diet. Try to include natural sources of vitamin D like fish oils, salmon, cheese, egg yolks, and milk. You can also consider giving your children a vitamin D supplement to make up for missed sunshine. Our bodies use sunlight to create vitamin D (that’s why it’s called the sunshine vitamin!) If you have a warm, sunny spot in your home, get them to roll up their shirt sleeves and soak up the sun.

Light therapy (or phototherapy) is also suggested as a preventative measure. Here just twenty minutes a day under a special light to simulate sunshine can help to beat the winter blues. You can get phototherapy home kits for convenience.

Plan special events so that your children have something to look forward to. This will help to keep a positive attitude.

Bundle up and get outside every day. Whether you are enjoying winter sports, making a snowman or having a snowball fight, being active and getting outside can help to alleviate SAD symptoms.

Like all forms of depressions, symptoms can range from mild to extreme. If you think that your child may be suffering from SAD, speak to your pediatrician or psychologist immediately.

Is Homeschooling Right for You? 10 Things to Consider Part 1

Rachel

The prospect of homeschooling is a daunting task as it has many advantages and disadvantages. We know you want what is best for your children, and so if you are thinking of homeschooling, here are some things you should consider before making your final decision.

Why homeschool?

There are always a number of schooling choices in every neighborhood, so you need to have a really strong idea of why you want to homeschool. Homeschooling takes an enormous amount of your time, requires organization and a whole lot of work on your behalf, so having really strongly formed reasons for why you want to embark on this is important to keep you going.

What are the legal requirements?

Contact your local school boards for curriculums and the legal requirements you have as a parent. Each school board has materials and books for homeschooling that make it easier for you to create and follow a curriculum that covers everything your child needs to learn in each semester.

Join homeschooling groups in your area as they will have a wealth of information too. Register your family for homeschool and ensure that you know your legal responsibilities.

What is your homeschooling style?

As homeschooling develops, so does the number of homeschooling styles. From classic to eclectic to unschooling, select your style and ensure it fits with your child’s learning style.

Who will help you?

Most people have academic strengths and weaknesses. Perhaps you and your husband have different talents and can share the workload or perhaps you will need tutors to guide your child through those subjects that you don’t excel at. Ensure that you have a plan that covers the entire curriculum and don’t be afraid to ask for help; you don’t have to do everything on your own.

Another possibility is to share classes with other homeschooling families in a homeschooling co-op. This will help to reduce your work load and will ensure that your children are getting a great education from likeminded individuals.

What are your strengths and weaknesses?

It’s really important to be honest about this; sure we would love to do everything ourselves, but we have to provide the absolute best for our children. If you are poor at discipline or schedules, then ask for help making one that the family has to stick to. Know your strong points and play to them; know your weaknesses and illicit help from your family members, homeschooling community and tutors.

What is your support base?

Create a support base for yourself that will create a community of learning that supports your children. Friends, family members and other homeschooling families will help you to create a community in which your children are free to learn, grow and play. This community is also there to help you and to provide the support you need to enjoy your homeschooling experience and to provide advice and ideas that you can adopt so your homeschooling practice evolves and gro

 

7 Things about Internet Safety Every Parent Should Know

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The internet can be a powerful resources for students with access to videos, worksheets, research materials and test papers. They can use the internet to advance their studies, socialize with friends and play games. However, the internet is also fraught with dangers and parents should be cognizant of its inherent pitfalls in order to protect their children from online bullying and predators.

Institute a security policy

Set out a detailed policy of what your children are and aren’t allowed to do, sites that they can have access to and information that they can share online. Be specific; rather than saying that they shouldn’t interact with strangers online, be very specific about the kinds of interactions that are ok and exactly what information they can share.

Check that they don’t share their last names, addresses, schools, birth dates and phone numbers.

Keep passwords safe

Ensure that your children understand that they are never to share passwords, even with close friends. If you aren’t sure that they are old enough to take on this responsibility, set the passwords yourself and only share them when you are confident that your children will keep them private. Teach your children to log off when using public computers and to change their passwords frequently.

Interactions with strangers

Never allow your children to interact with strangers on the net. This is not only limited to social media, but also applies to apps, games and other sites.

Ensure that your children don’t leave tablets, laptops and smartphone unattended when they are out.

Limit site access

Know what sites your children are frequenting. If they want to explore new sites, make sure that you are around and have given them the go-ahead.

Encourage your children to select email addresses and screen names that are not their own so that people can’t easily guess their contact details.  

No bully policy

Online bullying is a terrible thing for any student to endure. The public ridicule is often perpetrated by friends or school colleagues rather than by strangers. Discuss bullying and encourage your child to report bullies to you, a teacher or a tutor.

Since some children won’t talk about bullying because they are embarrassed or because they are afraid that action on your behalf will cause embarrassment, discuss ways in which they should deal with bullies. Role play various scenarios to ensure that their reactions to online bullying don’t make matters worse.

There should be a no tolerance policy for online bullying whether your child is the perpetrator or the victim.

Be your child’s public relations manager

Regrettable posts, pictures or comments may follow your child for life. While they may be just joking or perhaps not thinking through their actions, when they post inappropriate materials online, they could be jeopardizing their futures.

It’s your job to monitor their online activity to ensure that they are being respectful of themselves and others. 

Best Reading List for Fifth and Sixth Graders

Arraathoonlaa

Whether your child is an avid or reluctant reader, getting them to read fir pleasure is a great way to help them improve their reading and comprehension skills and knock those communication skills right out of the park. One of the best ways to get them hooked on reading is to find books that intrigue them. Here is a list of the some really great books to try online, from your library on from your local book store.

The Hunger Games by Suzanne Collins

This now-famous series of books is enthralling and follows the trials and tribulations of Katniss Everdeen as she inadvertently leads a rebellion against the oppressive capital in the nation of Panem. The series explores the idea of repression by the state and the courage it takes to stand up to those you are afraid of.

The Great Molasses Flood of 1919 by Deborah Kops

This sticky piece of history recounts the story of a molasses truck that exploded on Boston’s north end in 1919, sending shards of metal and molasses flying in all directions. The story chronicles the events leading up to the mishap, the great cleanup and the court case that followed.

Because of Winn-Dixie  by Kate DiCamillo

Opal’s mum abandoned her and she has trouble fitting in with the residents of the new town she has just moved to with her preacher dad.  When she meets a scraggly stray at her local Winn-Dixie supermarket, her life changes forever. Winn-Dixie is a big ugly dog who misadventures help Opal to connect with her community and come to terms with her loss.

Catherine, called Birdy by Karen Cushman

This medieval coming of age novel follows the story of Birdy who, in moving from childhood to womanhood, must be sold in marriage to an unwanted suitor. Through her diary entries, Birdy at first rebels against her fate, but when she finally resigns herself to it, a wonderful surprise is in store.

Maniac Magree by Jerry Spinelli

Jeffrey Lionel "Maniac" Magee is good at everything he does, but his life is difficult living with his aunt and uncle after both his parents die. When he can’t take living with his feuding family, he runs away to two mills, PA where he must settle a feud between rival gangs and deal with issues of race.

Roll of Thunder, Hear my Cry by Mildred D. Taylor

The epic tale of one family’s struggle during the depression and how they overcome racism and social injustice. This is the story of Cassie Logan who discovers why land ownership is so important in establishing the Logan family’s send of pride and independence. This is a touching tale with important social themes. 

Tutors: How Every Student Can Benefit

U.S. Department of  Education

While poor test scores and bad grades are an obvious indicator that your student needs help, there are many other instances in which a tutor can really help your child to learn the skills they need to be confident, independent, successful learners.

The most important factor in determining whether your student could benefit from a tutor is communication; speak with them about the kinds of help a tutor can offer and speak with your child’s teacher too.

Building Confidence

Not being top of the class can cause students to feel less confident. This, in turn, could seriously affect their performance in class. When students lack confidence, they tend not to ask or answer questions in class. The teacher may overlook quieter students and they won’t participate in class and group activities with as much enthusiasm which will affect their academic performance over time.

Executive Skills

More than any other assets like intelligence and talent, executive skills determine the success of a student. The ability to organize time, prioritize tasks and memorise data is key to academic performance. If you know that your child is smart, but they don’t study, have trouble focussing, often don’t hand in work or fail to study for exams, they may need some help with their executive skills.

Teaching executive skills early on will ensure that they are able to handle their workload in later grades and at college. While they should get some training in executive skills at school, large class sizes mean teachers just don’t have time to teach these skills.

A one-on-one teacher who specializes in executive skills can help your child to organize their time and carefully plan so that they leave enough time to complete assignments and study for exams. Learning studying and memorizing skills will also help to minimize time spent studying.

Honing these skills should reduce the daily homework hassles and minimize frantic morning searches for lost homework or forgetting assignments.

Academic Foundations

Each student will have gaps in their academic foundations which get compounded as they move through their school careers. Each new grade builds on the last and teachers don’t have the time to go back and explain work that has already been covered. When your child gets one-on-one tutoring, their tutor is able to start at the beginning and work through the academic foundations to find gaps and fill them.

Better Grades

Students with great grades need tutors too, especially if they have schools, scholarships or programs they want to qualify for. If you have a talented student that has started to struggle, chances are that they are just bored. When gifted students get bored, they tend to stop paying attention in class and don’t work as hard because they aren’t challenged. When this happens, their grades suffer and they may miss important opportunities.

Whether your child is bored or they want to turn their A into an A+, you can trust a one-on-one tutor to help them to excel. Your tutor can work with teachers to find extra, more challenging work for your child to take on.

Exercise Can Relieve ADHD Symptoms

Picture from USAG Humphreys

ADHD can cause students to have trouble staying focused and impedes their academic performance. For about two thirds of those suffering from ADHD, prescription drugs may bring some relief of symptoms, but the side effects can be severe. New studies show that exercise can help to relieve the symptoms of ADHD for many students and help them excel academically.

Exercise as an alternate ADHD medication

The Pediatrics research journal recently published the results of a study which showed that children who exercised regularly displayed improved brain function and cognitive performance. Their executive functions improved and they even scored better on their tests, especially for math and reading comprehension.

Executive functions are essential in combating the symptoms of ADHD as they allow the student to resist distraction. An improved executive function will allow students to maintain focus and will improve their working memory. Executive functions also govern a student’s ability to move from one task to another which is called cognitive flexibility.

John Ratey, an associate professor of psychiatry at Harvard, has suggested that exercise be prescribed as a medication to combat the effects of ADHD because it causes the release of dopamine and serotonin. These two ‘feel good’ hormones boost academic performance and improve mood. "Think of exercise as medication,” says Ratey. “For a very small handful of people with attention deficit hyperactivity disorder (ADHD ADD), it may actually be a replacement for stimulants, but, for most, it’s complementary — something they should absolutely do, along with taking meds, to help increase attention and improve mood.”

Exercise also has a wealth of benefits that go beyond the classroom and it has no bad side effects! The biggest problem for most parents is getting sedentary students away from TVs and computer screens and outdoors where they can exercise.

Get your kids moving!

The best way to get your kids moving is to make it fun rather than a chore. You can take walks around your neighborhood; just 30 minutes four times a week will do the trick. Encourage your kids to participate in outdoor activities and get them to join a club or sports team, bike to school and go for hikes on the weekend. Be a good example for your children and find fun and exciting ways to get them moving every day.

There are many local resources for parents like Michelle Obama’s ‘Let’s Move’ campaign which offers parents advice on how to get their kids moving. The British Heart Foundation offers tips on how to encourage exercise and how much exercise children need. Canadian families can get a tax cut called the Children’s Fitness Tax Credit. Parents can claim up to $1000 per child for expenses related to fitness, sports and exercise.