By Dr. Njeri Karianjahi
OCT 23 – As the Kenya Certificate of Secondary Education (KCSE) and Kenya Primary School Education Assessment (KEPSEA) exams approach, the pressure on students intensifies, creating a high-stress environment for many adolescents in our country.
For many families in Kenya, academic success is often perceived as a measure of worth and a gateway to future opportunities, making exams like the KCSE a high-stakes affair.
For students, the fear of failure can be overwhelming. According to the 2022 Kenya National Adolescent Mental Health Survey (K-NAMHS), 44.3% of adolescents aged 10–17 years old reported experiencing mental health challenges, with 12.2% meeting diagnostic criteria for anxiety, depression, and related disorders. These mental health issues may be compounded by the pressure to excel during exams and spike during exam season.
Given the societal weight placed on these exams, parents and guardians have an indispensable role in supporting their teens’ mental health during these high-pressure periods. As a collective team effort, parents, educators, and communities must adopt strategies that promote mental well-being to ensure these young people can navigate exam season stress successfully.
Among the most effective strategies is encouraging adolescents to talk about their fears. Ask open-ended questions like, “How are you feeling in this moment as you prepare for the exams?” It is important that such questions are asked from a point of listening with the aim to understand the children’s state of mind as well as offer a safe space where they can express emotions without fear of judgment. Creating an emotional safety net is a powerful tool in alleviating anxiety.
What these teens eat is equally important. Strive for a balanced diet of fruits, vegetables, and proteins to help maintain good energy levels needed during revision times and at the critical exam time. Rather than relegating sports and play to the back burner, it is important to keep the body active and moving through outdoor activities. The release of naturally occurring happy hormones from activity serves to naturally reduce stress.
Additionally, contrary to the instinct to stay up into the wee hours of the morning, various studies such as the 2005 “Memory Consolidation and Reconsolidation: What is the Role of Sleep?” by Stickgold et al. showed that adequate sleep was associated with better memory consolidation and recall. It has also been proven that well-rested students are more focused and effective in tasks assigned to them.
Furthermore, adolescents preparing to sit for exams benefit greatly by breaking up their workloads into bite-sized parts rather than getting overwhelmed by the enormity of exam preparation. Help them develop and review a realistic study schedule that includes regular breaks and time for relaxation. A well-structured routine gives students a sense of control and prevents burnout. Remember, balance is key, and it’s important to prioritize rest, social activities, and hobbies alongside study time.
Parents can also teach mindfulness and relaxation techniques. Deep breathing exercises, meditation, or even a few moments of quiet reflection can help students manage exam-related stress. Parents can introduce simple mindfulness apps like Headspace or Calm that guide students through relaxation techniques. These practices help students remain grounded, especially during a moment of panic in the exam room.
While students must maintain hobbies and physical activities, parents should be mindful not to overschedule them during exam periods. Reducing non-essential commitments allows children to focus on their studies without feeling overwhelmed. Balancing downtime and preparation ensures that students stay mentally refreshed.
Remember to celebrate effort, not just results. Shifting the focus from exam results to students’ effort and dedication can relieve the intense pressure to perform. Remind your child that their exam scores do not define their worth. Celebrating small wins, such as completing a study session or improving in a challenging subject, reinforces the value of hard work and builds resilience.
Where possible, plan for post-exam activities. Having something enjoyable to look forward to can ease the burden of exam preparation. Whether it’s a family outing, a small celebration, or time spent with friends, post-exam activities provide relief. They motivate students to push through stressful periods with the knowledge that they will soon have time to relax.
If you notice an adolescent exhibiting signs of severe anxiety, depression, or other mental health concerns, speak to a mental health professional within the community or even in hospital spaces.
Schools can play a proactive role by integrating mental health education into their curricula and providing access to peer support programs. Training teachers to recognize early signs of mental health issues in students could also be a game-changer. Collaborating with mental health organizations to create supportive environments is crucial, particularly during high-pressure times like exam season.
Academic achievement is not the sole marker of success. Instead, priority must be shifted towards holistic development—where students’ emotional well-being is key. With the proper support, both at home and in school, students can approach exams with resilience and confidence, knowing that their value extends far beyond their grades.
We wish all candidates all the best in their respective exams and stand with them and their families in this exam season.
Dr. Karianjahi is a consultant paediatrician and adolescent medicine specialist at Gertrude’s Children’s Hospital
