HSC Trial exams 2023: How parents can manage test time anxiety in teens

For Year 12 students, the upcoming HSC trial exams can be a major source of stress and anxiety. A leading teen psychologist has six simple tips for parents amid the test-time panic.

Parents of anxious Year 12 students are being warned they’ll need to take greater responsibility for managing their teen’s stress levels in the lead-up to HSC trial exams, with a leading psychologist revealing the biggest red flag to look out for.

Adolescent psychologist and researcher Dr Alan Ralph said apathy and a lack of concern altogether can be just as problematic as more obvious signs of panic.

“It can be a cover-up for the fact that they really are anxious but they don’t know how to deal with it so the best way to respond is to say ‘I don’t care’,” he said.

“Parents really need to not take that at first glance. There is certain amount of responsibility on the part of parents to take the initiative, to raise their concerns and ask ‘why are you saying it’s not important?’”

The coming weeks will see many students bury their heads in the books but NSW most successful Year 12 graduates have advised their successors it’s equally important to maintain social connections and schedule in some downtime.

2022 high school graduates who finished top of their class have offered their advice for this year's HSC cohort. Pictured are (L-R): Joanna Kong (1st place Modern History), Tom Vercoe (1st place Legal Studies), Chloe Hoang (1st place English Advanced), and Will Tsui (2nd place Business Studies). Picture: Justin Lloyd

Legal Studies graduate Tom Vercoe, who ranked first in the subject in 2022, warned against forsaking time with mates.

“You don’t want to burn out and maintaining a work life balance is really important,” he said.

Top achiever Will Tsui earned his rank in Business Studies by taking an hour-long break for every three hours of study.

“Make sure to reward yourself,” he said, “During my trial period, (relaxing) was binging a TV show.”

For Joanna Kong, the state’s highest achieving Modern History student, her top tip for current Year 12s is simple: “Get lots of rest and sleep well.”

In coming days The Daily Telegraph will publish a series of nine HSC subject guides with trial exam tips from 2022’s top ranked students.

Is your Year 12 student son or daughter not taking study breaks? They might be on the fast track to burning out.

Managing exam stress: Dr Ralph’s tips for parents

Warning signs: Look out for things like poor sleep habits, loss of appetite, complaints about having too much to do and being overwhelmed. “If you’re starting to hear things like “it’s all too much,” “I’m going to fail”, and those kind of comments are unusual for your child then that can be a sign something more needs to be done more urgently,” Dr Ralph said.

Home environment: Creating a supportive home environment is one of the most important steps a parent can take to manage their child’s stress, Dr Ralph says. Create a safe, quiet space for them to work in, and help them set up a study schedule. “Keep communications open in a way that allows the kids to raise issues; it might be about general exam stress, it might be about one or two subjects specifically. Make sure your kids know that help is available to them.”

Look after your own mental health: Model staying calm yourself when you’re facing stress. “Children learn a lot from watching how their own parents handle stress, and it can be a stressful time for parents too if they’re worried about if their kids are going to do well or not.” Draw on your support network of family and friends, and other parents in a similar situation who you get ideas from.

Make it fun: Try setting up a TV game show at home to quiz the kids on their knowledge, and offer prizes for getting the answers right. “Things like that can take the stress off the situation and make it more manageable.” Encourage students to set up small study groups with their peers.

Fact check the fears: “Talk to the school to make sure that what your teenager is telling you is actually true,” Dr Ralph advises. “Sometimes kids get the wrong message and get stressed over things that are actually not the case. Making sure they’ve got the information correct is the first step.”

Pool your resources: Look at what resources are available if you think your teen needs professional advice. “It might mean talking to a local psychologist or support counsellor. The Triple P online Fear Less program might be helpful, and parents can do online for free with their kids.”