Managing NAPLAN Stress
Studies from Australia reveal that NAPLAN is one of the most stressful experiences for students, with this stress rippling out to parents, carers, and teachers. To navigate this challenging time, it’s essential for everyone involved to adopt strategies that promote emotional wellbeing, focus, and resilience.
As we approach NAPLAN season, here are five practical tips to help manage the ‘NAPLAN emotions’ of students, parents, and educators, while fostering their overall wellbeing.
1. Acknowledge and validate emotions
Stress, nervousness, and anxiety are common reactions to high-pressure situations like exams and tests. These feelings are natural and acknowledging them is key to helping students navigate their emotions. Instead of dismissing their feelings with statements like, ‘It’s not a big deal’, ‘Change your attitude and be more positive’, ‘You won’t go well with that attitude’ or ‘You shouldn’t feel this way’, rather focus on understanding and validating their experience.
When students hear phrases such as, ‘It’s normal to feel nervous before exams,’ ‘I feel the same way when I have to do a test’, or ‘You’re not alone; many kids feel this way’, it reassures them that their emotions are valid and shared by others.
Dismissing their emotions, on the other hand, can further increase stress levels. For instance, telling a student to ‘stop being nervous’ often adds another layer of pressure, as they might feel like they’re failing for experiencing those emotions. Also, they think ‘If I don’t feel positive then I won’t perform well in the test’. This leads to a compounding of stress, where students not only worry about the test, but also about the way they feel about it.
2. Encourage constructive behaviours that will help their performance
Beyond validating emotions, it’s important to redirect students’ focus toward behaviours that can help them manage stress and perform better. One of the most effective techniques to calm stress is teaching students controlled breathing. Deep, intentional breathing, such as inhaling for four counts and exhaling for six, can quickly reduce anxiety and improve focus. Encourage them to practice this during preparation and remind them to use it during the test itself.
Mindfulness practices can also be a game-changer. These exercises not only calm the mind but also have numerous benefits, including reduced anxiety, improved cognition, higher productivity and greater levels of happiness.
Many schools have found success with mindfulness programs. For instance, one principal introduced a morning meditation routine for the entire school—students, teachers, and staff—and received overwhelmingly positive feedback. Tools like free mindfulness apps make these practices easy to implement and accessible to everyone in the school community.
In addition, Sian Belocks research shows that when students write down their thoughts and emotions before taking a test you see an improvement of 19% in their performance. This allows all the negative stories and emotions to get out of their head and helps the student gain perspective and control over them.
3. Schedule recovery breaks for the support people
During NAPLAN season, the demands on educators and parents increase significantly. Supporting stressed students and concerned parents can be emotionally and physically draining, which is why it’s essential to schedule intentional recovery breaks throughout the day.
Recovery can take many forms, such as stepping outside for fresh air, engaging in light physical activity, or simply taking a moment to stretch and reset. For teachers, debriefing with colleagues can be especially helpful. These moments of connection and sharing of experiences and challenges can act as an emotional ‘release valve’ helping you process the day’s stresses.
Also, don’t underestimate the power of nature in recovery. A short walk outside or even a few minutes in a green space can significantly reduce stress levels.
So, remember, the key is to integrate small, consistent moments of recovery into your routine. Short, intentional breaks can help you recharge both mentally and physically, enabling you to stay present and effective throughout the day.
4. Recharge your battery daily
Just as we plug in our devices at night to recharge, we need to do the same for ourselves. After a day filled with challenges and stress, it’s crucial to engage in activities that restore your energy and bring you joy.
Effective ways to recharge include engaging in hobbies or passions that you have, activities that calm your nervous system, spending time in nature or engaging in physical activity. Social connections are another powerful recharging tool. Spending quality time with loved ones, sharing a laugh, being playful or having a meaningful conversation are a great way to help reduce stress.
For educators, recharging is particularly important. The emotional investment in supporting students and parents during NAPLAN can leave you depleted.
5. Insert bright spots in your day
Bright spots are the moments in your day that bring you joy and light you up. For educators, these might include moments of connection with students, seeing their progress, or collaborating with colleagues on exciting initiatives. For parents, it could be sharing small victories with your child, such as completing a study session or mastering a tricky concept. Identifying and embracing these bright spots can help counterbalance the stress of challenging periods like NAPLAN season.
To maximise their impact, intentionally sprinkle bright spots throughout your day. These moments help you maintain a positive mindset even during stressful times. Reflecting on these moments at the end of the day can also boost your overall sense of fulfillment.
By validating emotions, encouraging practical strategies, and prioritising self-care, we can create a more supportive environment for students, educators, and parents during NAPLAN season. These actions not only help manage stress but also foster a resilient school community.