As parents, we all know how the exam period can be very stressful—for us and especially for our kids. And when under stress, it’s harder to fight off bugs and easier to fall sick. Therefore, keeping a focus on mental and physical health is most important.
Especially during this pandemic. The Singapore Examination and Assessment Board (SEAB) and the Ministry of Education (MOE) have announced safety management measures for the year-end examinations this year to ensure the health and safety of students and school staff.
The following are a few practical health tips for students during exams in line with the government guidelines.
Useful Health Tips For Students During Exams
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Ensure healthy eating
Ensure your kids take a hearty meal particularly before the exam. A well-balanced diet is the best armour for the wellbeing of your child. Don’t ignore any of the food groups. A combination of carbohydrates, proteins and healthy fats is needed for the optimum functioning of the brain. A healthy plate must also consist of vitamins, minerals and healthy fats. In addition, include fibre for better intestinal health. Organise the pantry for nutrient-dense snacks. Help them avoid sugary, greasy and junk food.
Mandate physical activity
Your child may feel like putting in all the time for revision and practice. But ensure that they do not ignore physical activity during these stressful times. The blood rush helps galvanise the brain while playing relaxes the mind. Insist on some enjoyable outdoor activities, exercises or even a walk in the garden.
Guarantee enough rest
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Older kids tend to sacrifice sleep for last-minute cramming. This does more harm than good. A night of good sleep will help your child’s long-term memory, mood and concentration. Lack of sleep can impact their decision-making skills. Help them unwind with a bedtime routine.
Take care of posture and eyes
Sitting and studying for prolonged duration can risk your kid develop blurred vision and a slouch. It might lead to headache, back and neck pain. Ask them to get up, take a walk, get a snack at regular intervals. As for the eyes, teach them the 20:20:20 rule – look 20 feet away, for 20 seconds, after every 20 minutes. Position the computer screen 50 cm away. Get an ergonomic chair and table, if possible.
Encourage socialising
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Friends and peers play a vital role in de-stressing. Studies show that feeling of isolation can adversely impact blood pressure, sleep and the stress hormone, cortisol. This, in turn, may affect your child’s mood and learning. Spending time with friends will help improve your child’s mood and release stress. For older kids, discussion with friends will keep them abreast about preparedness. Group study is a great idea.
Help manage stress
Stress management is vital. Your kid may not be able to communicate their anxiety. But they may open up if you discuss stressors. Chat during walks. Enjoy family activities. Try mindfulness and meditation with them. Help them plan a timetable.
These convenient health tips for students during exams are lessons for the long-term. Help your child navigate smoothly through the worry and concern of the exam period. Staying healthy and disease-free should be important criteria. With your support and guidance, they will tide through any difficulty with ease.
Special Arrangements During the National Year-End Written Examinations 2020
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Now that the examinations are commencing from September up to December, MOE announced special arrangements to help students appear for the exams without any worry. Following are the guidelines:
- Candidates with confirmed Covid-19 reports, those advised Quarantine orders and Stay-Home Notices will not sit for the exams.
- Candidates in close contact with confirmed cases will not appear for the exams.
- Special arrangements are in place to accommodate students with Stay-Home notice. For instance, if you travelled outside of Singapore for any emergency causes.
- Candidates testing negative, however staying with quarantined or Stay-Home people can sit for the exams.
- Candidates with acute respiratory infection may appear for the exams, only if they test negative for Covid-19.
The other measures are, limiting 30 to 50 candidates in an exam hall depending on the size of the room. Candidates must wear face shields in the exam room and face masks everywhere else. Segregated entry, staggered exit, staggered toilet breaks and temperature screening are also in place.
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