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Wellbeing support for Leaving Certificate students, parents and school staff
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We have seen huge progress and developments in Ireland and internationally in the fight against Covid-19. The pandemic has brought about changes for all of us and each one of us have experienced its impact differently. Many of us have emerged stronger and with new skills. But for some of us, managing the challenges that have come our way has been harder.
It is normal to experience stress when we face a challenge such as preparing for exams. Some stress can help us to stay motivated and focused but too much can be unhelpful. Too much stress can make us feel irritable, anxious and exhausted. It can affect our concentration, our appetite, our sleep and even our breathing.
If you are worried about exam pressure, you are not alone, and there are things you can do to look after your mental health and wellbeing during this time. The following information and resources will support you to stay positive, calm and in control during this time of uncertainty.
Stay active
Physical exercise can help reduce the effects of stress by producing mood-boosting hormones. Sometimes it can be hard to motivate yourself if you’re stressed, but even a little bit of activity can make a difference. The government campaign’s Let's Get Set and In This Together has lots of great suggestions on physical activity.
Get some sleep
Sleep is good for our health and wellbeing so it’s important to get plenty of sleep. Try to get to bed at the same time every night. Leaving your phone, laptop and tablet outside the bedroom will help you to get a better night’s sleep. You can find more tips on getting a good night’s sleep at Shake Off the Sleep Monster
Eat healthily
When studying there is always a temptation to snack on sugary foods that give you an immediate energy boost. Think about informing yourself about healthy snacks and foods that can provide longer lasting energy. Make an effort to eat healthily, eat regular meals and drink lots of water. See Let's Get Set for healthy eating.
Stay connected
Staying connected with others is really important at this time. If you are feeling overwhelmed or stressed talk to your family and friends the Guidance Counsellor or a staff member at your school. Sharing thoughts or worries with others really does help. Ask for support from someone you trust. Choose to spend time with people who will help you stay calm and help you to keep things in perspective. Where possible, avoid or minimise conversations with others who are constantly talking about exam pressure, these conversations only increases everyone’s anxiety.
There are also support services for young people that provide advice and support via text, email and online, see Mental Health and Wellbeing Information Leaflet .
Have a study routine
When studying and revising, set realistic goals and try not to be too hard on yourself. Make sure to pace yourself, take plenty of breaks because this is a ‘marathon and not a sprint’.
Don’t feel guilty if you find it difficult to concentrate on certain days. Tomorrow is a new day so wipe the slate clean and start afresh. Having a study routine is important. Put together a study timetable with time slots to focus on different subjects. It is often hard to stay focused, this is normal. Taking regular breaks and rewarding yourself is key to staying motivated.
- If you have a place in your home where you can make your own study space this will help. If it’s possible, try to study somewhere with little noise or distractions and away from where you normally relax.
- Set realistic deadlines and tasks for each day. Think about starting with a task you enjoy, move to a more challenging task and finish with a subject you really like.
- Use breathing and relaxation strategies to improve focus and concentration before and during study periods. You may find the following NEPS Relaxation techniques helpful.
- Set definite time-limits for assigned work and reward yourself when you get the task done. Many people find using a timer to break work down into time intervals, traditionally 25 minutes in length, separated by short breaks, works well.
- For certain subjects, many students find flashcards particularly helpful in revision. You may find it useful to prepare digital versions and there are many free apps which facilitate this.
- Keep a log of what you have worked on each day. Many people find that crossing out or ticking what you have completed helps gives you a sense of success and overall achievement.
- Review your plan. Identify what worked and what you need to change.
- It might also be helpful to include a virtual study group with your friends in your study routine.
Take time to relax
Think about what it is that helps you to relax. This will be different for everybody but it is important to include whatever it is into each of your days. It might involve being active or it might involve winding down. Think about things that make you feel good, then make it happen – like listening to music, going for walks, doing some meditation, playing a sport, writing, drawing, cooking or watching a favourite or funny movie. Remember laughter is good medicine! Other ideas on how to relax can be found in NEPS Relaxation Techniques and Podcast .
Monitor your thoughts
Try to keep things in perspective and don't be too hard on yourself. When under pressure, it is easy to slip into negative or self-critical thinking. We might say unkind things to ourselves we wouldn’t say to a friend or loved one such as “I’ll never get it right” or “I’m not good enough”. Our thoughts can affect our feelings and our behaviours in a positive or negative way. Notice and challenge any negative thoughts and replace them with helpful thoughts such as, “I’m just feeling a bit anxious, and that is normal; I can handle it” or “I’m doing my best and that’s good enough”.
Be kind to yourself
Sometimes pressure to do well in the exams comes from outside, from parents, teachers, peers. But a lot of the time it comes from within. Be kind to yourself. Remind yourself that you are trying your best and if you are that is always good enough. If you are being hard on yourself ask yourself “what would a good friend say to me?”
Remind yourself and others
You have done exams and assessments before, these should give you some idea of what to expect. You may need to remind others of this. Always remember this is just one time in your whole lifetime and although the Leaving Certificate is important, there are many roads now to get to your desired destination.
Focus on your breath
Controlled breathing is a very effective way to calm the mind and body. When you are starting to feel frazzled, pause and breathe slowly. This will help you to feel more in control. There are many different breathing exercises you can try, such as this one: Breathe in through your nose for four seconds. Hold for four seconds. Breathe out through your mouth for eight seconds. Take three of these slow breaths. By doing such exercises throughout the day, you will help calm your nervous system and you will be able to think more clearly as a result.
Stay positive and calm
Notice your feelings. Over the next few months you may have lots of different feelings. You may feel stressed, anxious, sad, afraid, fed up, angry, frustrated or even numb. You may feel nothing at all, that’s ok too. If your feelings and reactions seem different from those of your friends, that’s ok. There is no ‘right’ or ‘wrong’ way to feel. The following information will also help:
Our sense of wellbeing can also be improved by taking time to think about some of the following:
Positive emotion:
- What positive/healthy activities/experiences can I plan to do today (e.g. reading, music, food, games, exercise, meditation, learning etc.)
- What can I be grateful for today? (I am grateful for …. list 3 things)
- What small act of kindness can I do for someone else today?
- How can I help myself to take a moment of calm?
Engagement:
- What do I enjoy and what makes me laugh?
- How can I use one or more of my strengths today?
- Who can I connect with today (by phone, online, face to face)?
- In what way can I make a small positive difference to someone else?
- How can I show interest in another person or their work/hobbies?
Meaning:
- What goals can I set for today?
Accomplishment:
- What goals no matter how small can I achieve today?
- What challenge can I take on today?
It is really important to talk to your family and friends or the Guidance Counsellor or a member of staff at your school if you are feeling overwhelmed or stressed. There are also a number of supports for young people outside of school. The support offered by the agencies at the end of this page are for students who are feeling worried or anxious about various issues.
During this period your support for your young person is invaluable. It can be a time of stress and worry for you as you wonder whether they are studying enough, studying too much or will do well enough to get the course or job that they want next year. You have to carefully balance the boundaries between you both, for example when to get involved and when to stay back.
While many Leaving Certificate students are coping well, some will find it stressful and anxiety provoking at times. Each young person will have their own way of coping.
As a parent there are a number of things that you can do to support your young person’s wellbeing including the following:
Routine and staying focused
- Creating a study routine is helpful, but some students will find studying and sticking to a timetable challenging. They may also find it difficult to motivate themselves or to stay motivated. They may require additional support and gentle encouragement from you.
- Planning where to start with some subjects can be daunting and as a result it may be helpful to start with a subject they really enjoy, move to a subject they view as more challenging and finish with something they like but requires engagement.
- It’s important to encourage your young person to eat healthily and to keep hydrated and include regular mealtimes and breaks into their routine. Eating meals with the family is also a way for them to keep connected.
Also encourage them to physically move during these breaks
- Emphasise that including social, physical and enjoyable activities in their routine are essential to maintaining their wellbeing.
- Listen to your young person and their concerns and normalise their lack of motivation if an issue and reassure them that lots of students feel this way.
- Help them to focus on short, medium and long term goals:
- A short-term goal may be completing a block of work and getting outside in the fresh air and/or linking in with friends.
-A medium-term goal may be discussing with them what they would like to do to mark the end of their exams.
-A long-term goal may relate to their post Leaving Certificate education/work plans and what they need to do to get there.
- All goals should be realistic and achievable and it may be useful for students to write them down so they look back at them when they are feeling less motivated.
- Some days they may be more productive than others. It can be helpful if they log what they have achieved or partially achieved each day, using a diary. This will provide a sense of success and reassure them that they are making progress.
If they are open to it, talk to them about their work and praise the effort they are making.
Expect Emotions – students
- Despite everyone’s best efforts, Ppreparing for examinations exams is stressful for young people and their families and it isit’s not unusual for some young people to have a lot of emotions. They may feel stressed, anxious, sad, afraid, fed up, angry, frustrated or even numb. Or some or they may feel nothing at all. These are all normal and healthy reactions to stressful situations. There is no ‘right’ or ‘wrong’ way to feel. Further resources on stress, anxiety and fear , which are available below.
Expect emotions – parents/carers
- This is a challenging time for you as a parent/carer. It is important to be aware of your own thoughts, feelings, and reactions, as these may affect your young person.
- How you cope and behave in this situation will influence how your young person copes and behaves. They will pick up on both your verbals and non-verbals. It is important for you to dedicate some time to look after yourself in order to be able to support your young person at home. Create some time in your day for self-care, like watching a favourite TV show, practising some relaxation techniques or exercising. When you take time to support yourself you will be in a stronger position to support those around you. The Department of Health Let’s Get Set has useful information for adults. You may also find A Guide for Parents and Guardians on supporting Leaving Certificate Students helpful.
A Guide for Parents and Guardians on Supporting Leaving Certificate Students
Download- Keeping in contact with other parents to talk and share experiences will be a valuable support to you at this time. The Parent Council or Parent Association in your young person's school will be an important source of information and way of keeping in contact with the school and other parents.
- You might also find it useful to contact the National Parents’ Council (Post Primary) https://www.npcpp.ie/ or its Facebook page at Facebook NPC Post-primary .
Online activity
Connecting with friends online is very important for your young person and should be viewed as a positive activity. Encourage them to incorporate their online interactions into their routine rather than them happening while they are trying to study. It may be useful to have a conversation with them about sourcing reputable information online as there will be a lot of ‘Fake News’ about the Leaving Certificate.
A Marathon not a Sprint
- Help and encourage them to reward themselves frequently and to plan for things that will motivate them to get through this time. Remember reward works better than punishment. You know your child best and what motivates them, for example you may suggest driving lessons, planning a short break with friends or family later in the year, doing up their bedroom or helping them look for a part time job when the Leaving Certificate is over.
- They will need to take regular breaks and days off from their studies in order to stay motivated and promote their wellbeing.
- Don’t be afraid to ask for help. Your young person's school and teachers know them well and will be happy to help problem solve with both of you, around issues you are experiencing. Schools and teachers understand that everyone is struggling and are accommodating in their expectations. Try not to have unrealistic expectations of yourself or your child.
The following resources and supports aim to help you in supporting your young person at this time. Included is information for you if you are feeling an increase in your stress levels and anxiety.
- NEPS Relaxation techniques and Podcast
- NEPS How to Calm and Support your Child: Advice for Parents and Guardians
- NEPS Managing Stress and Anxiety: A Guide for Parents and Guardians
- NEPS Reluctant Attenders
- A Guide for Parents and Guardians on Supporting Leaving Certificate Students
A Guide for Parents and Guardians on Supporting Leaving Certificate Students
Download- Link to government campaign Let's Get Set
- Information on HSE support services Mental Health and Wellbeing Information Leaflet .
Schools have a pivotal role in supporting the wellbeing of Leaving Certificate students and the school’s Student Support Team leads on this at both the whole school and individual levels. The document Supporting the Wellbeing of Leaving Certificate Students: Guidance for Post-Primary Schools & Student Support Teams includes the following:
- Guidance on a Continuum of Support for Leaving Students
- Guidance on Role of Student Support Team
- Listen, Protect, Connect, Model & Teach approach
NEPS psychologist are available to support school staff in supporting Leaving Certificate students via casework and by providing support to the Student Support Team in the school. See Student Support Teams in Post Primary Schools: A Guide to Establishing a Team or Reviewing an Existing Team (2021).
Student Support Teams in Post Primary Schools: A Guide to Establishing a Team or Reviewing an Existing Team (2021)
These guidelines describe a way in which the resources of the school can be organised to benefit all students, and in particular those presenting with additional support needs. It is a practical guide with a focus on practice and procedures in schools with checklists and templates for teams to use as they operate best practice when supporting students in schools.
DownloadNEPS has developed a range of on-line wellbeing resources and supports for Leaving Certificate students, their parents/guardians and school staff. NEPS continues to liaise with the Department of Health and the HSE to plan effective responses to Leaving Certificate students’ needs and a list of their supports can be found here Mental Health and Wellbeing Information Leaflet .
As a member of school staff there are a number of things that you can do to support the wellbeing of Leaving Certificate students including talking and supporting distressed students. Below are links to resources that can support you in this important work:
- Normalising Thoughts, Feelings and Behaviours: A Guide for School Staff
- Managing Stress and Anxiety: A Guide for School Staff
Managing Stress and Anxiety: A Guide for School Staff
Download
- Panic Attacks: A Guide for School Staff
- Self-Regulation for Pupils A guide for school staff
- Reluctant Attenders Information School Staff
- The Response to Stress Information for School Staff
- NEPS Relaxation techniques and Podcast
- Link to government campaign Let's Get Set .
- Link to information for Guidance Counsellors is available here and here .
- Information on teacher wellbeing and self-care here .
There are lots of supports for young people outside of school. The support offered by the agencies listed below, and at this link Mental Health and Wellbeing Information Leaflet are for students who are feeling worried or anxious about various issues.
They include:
Childline (ISPCC)
- Ireland's 24-hour national listening service for young people up to the age of 18
- freephone 1800 666 666 (any time, day or night)
- text 50101 (from 10am to 4pm every day)
- chat online at www.childline.ie (from 10am to 4pm every day)
BeLonG To Youth Services
- BeLonG To provide support for lesbian, gay, bisexual, transgender, and intersex (LGBTI+) young people in Ireland.
- text LGBTI+ to 086 1800 280 to chat in confidence with a trained crisis volunteer (anytime day or night, standard SMS rates may apply)
- visit www.belongto.org for more information
Jigsaw
- The Jigsaw Support Line is available for free mental health support and advice to young people aged 12 to 25 years old, and parents or concerned adults in Ireland.
- freephone 1800 544729 (from 1pm to 5pm Monday to Friday)
- text CALL ME to 086 180 3880, giving your preferred day and time for a call (from 9am to 5pm Monday to Friday)
- email help@jigsaw.ie (for responses from 9am to 5pm Monday to Friday)
- visit www.jigsaw.ie or www.jigsawonline.ie for more information.
Barnardos
- Barnardos provide a national telephone support service for parents, in response to the challenges they are facing during the COVID-19 pandemic. Freephone 1800 910 123 from 10am to 2pm, Monday to Friday.
- Barnardos also provide a children's bereavement helpline service, for members of the public seeking information and support in relation to bereavement. Telephone 01 473 2110 from 10am to 12pm, Monday to Thursday.
SpunOut.ie
- SpunOut.ie provides a wide range of articles and information for young people, on many different topics, including mental health.
- Free-text SPUNOUT to 50808 to chat anonymously to a trained volunteer 24/7
- visit www.spunout.ie for more information
Pieta House
- Pieta provides free therapy to those engaging in self-harm, with suicidal ideation, or bereaved by suicide.
- visit pieta.ie for more information
- call free on 1800 247 247
- text help to 51444
- The YourMentalHealth website provides information and signposting on all mental health supports and services that are available nationally and locally provided by the HSE and its funded partners. You can also call the freephone YourMentalHealth Information Line to find supports and services any time, day or night: 1800 111 888.
Online counselling supports
- TURN2ME provides a three-tiered approach to supporting mental wellbeing - self-help, support groups and professional support. Online services include counselling and support groups
www.mymind.org provides access to counselling and psychotherapy, face to face and online
- Free online counselling is available for anyone (18+)
- Call (+353) 818 500 800 (from Ireland); (+353) 1 223 8651 (from outside Ireland); (+44) 20 33 22 44 99 (UK and NI)
- Email hq@mymind.org
- Visit www.mymind.org for more information
GP and health centres
- A GP can offer support for anyone in crisis. If possible, ask someone to come along with you.
Find a service near you
- GP or health centre GP or health centre
- Out of hours GP services Out of hours GP services
Hospital emergency services
- Go to or call the emergency department of your local general hospital
Telephone emergency services
- You can contact emergency services on 999 or 112.
Samaritans
- The Samaritans telephone service is available 24 hours a day.
- For confidential, non-judgmental support
- freephone 116 123
- email jo@samaritans.ie
- visit Samaritans Ireland for details of the nearest branch
Messaging support service
- A mental-health messaging support service is now available 24 hours a day, seven days a week. It provides in-the-moment anonymous support when you need it most.
- This service aims to connect you with a trained volunteer in less than five minutes. They will listen to you and help you think more clearly, enabling you to know that you can take the next step to feeling better.
Wellbeing policy statement and framework for practice
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