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5 things your teen needs to navigate exams and transitions

Teenager studying for examThe end of the school year is a stressful time of year. Between exams, subject selection and having an eye on the next academic year — a lot is happening for our students.

Some are preparing for their first exam externals (nerve-racking!), others are about to hit the hardest exams yet and some have had one foot out the door since July but are suddenly feeling the weight of what it means to be finishing school, leaving behind friends, teachers and saying farewell to the security of being a dependent.

According to Martin Seligman, former President of the American Psychological Association and a leader in the field of Positive Psychology, wellbeing is a construct with 5 major elements.

In the next few weeks we should be helping our teenagers harness control of these facets to optimise brain functionality and aim for peak performance.

5 elements of wellbeing — what your teen needs

Positive Emotions

Positive emotions are crucial for optimal brain function and no, I’m not talking about ‘glass half full thinking’ or the ever-elusive ‘happiness’.

Motivation, calm, excitement, pride, connection, interest, anticipation and hope are all feelings we want to encourage and boost in our children and ourselves.

Barbara Fredrickson’s Broaden and Build Theory suggests that positive feelings enable a learner’s exploratory thoughts and actions. Feeling good allows us to do good, take smart risks and bounce back better when we fail — resilience!

Learning, exams and transitions all require resilience. And hope! Hope that our efforts will turn out well and not be wasted. Otherwise, what’s the point? Lots of students who have low wellbeing, don’t even want to try the external exams. A ‘did not attempt’ is worse than a ‘did not pass’ in my books. A fear of failure is allowed to dictate actions in too many adolescents.

An easy way to boost positive emotions is a random act of kindness. And no, I don’t mean randomly buying your teen a something new and exciting. Research shows, encouraging them to partake in a random act of kindness will improve their mood more than if they are the recipient.

Some simple evidence-based ideas include: giving muesli bars to the guys sleeping rough in the CBD, helping out at sports club, donating time or money to the food bank, volunteering to help a friend study for a subject, writing a teacher a thank-you letter and giving an unexpected gift.


Be here, now. My grandmother used to say this and how true it is.

Meditation and mindfulness research shows that being present is both the key to enjoying life and to being productive.

Limiting screen time during study is one of the most helpful choices we can make. However, separating a teenager from their phone can cause serious feelings of anxiousness (and resentment). So, just encouraging the phone to be slightly out of reach during a study session is surprisingly effective. And turn off the house wifi at 9.30pm. Everyone needs a good night’s sleep.


Trying to keep a parent/child relationship positive can be challenging, especially during times of stress.

Aim for the 3:1 Positivity Ratio. For every one corrective comment made (“you need to study harder”), a minimum of three positive interactions are needed to build a flourishing relationship (“Thanks for helping with the dishes.”, “What did you like about that TV show?”, “I really thought what you said earlier was funny/thoughtful/helpful.”).

Not always easy with the little darlings but certainly worth the effort.


Kids will ask: What’s the point? Why do I still have to go to tutorials? I have the credits, why do I have to sit the exams?

The ‘need to succeed’ is a far more effective motivator than ‘fear of failure’. So when you try to explain the ‘why’ to your teen over the next few weeks it is important avoid threats like “If you don’t pass, you don’t go to uni” and “If you don’t, you’ll never get a decent job.”

Try “Because I want to see you finish strong.” or “It’s good for your character to persevere when challenges are presented.” and “The more you demonstrate your ability, the more opportunities you’ll have.”

Most of those statements (both threatening and inspiring) are true in one way or another but think about the feelings we want to inspire before deciding how to deliver your message.

Remember how important positive emotions are?


Progress is an achievement. Accomplishing a task on a to-do list is incredibly rewarding. Celebrate the small goals: the hour of study, the leaving the phone in another room, the new vocab word for Biology. Take a genuine interest in your teen’s learning and see the acquisition of knowledge as the achievement, not the letter grade. Pretty soon they will be valuing the process, too!

Good luck the next few weeks. Eat well. Sleep lots. Exams and summer holidays will be a rollercoaster — so try to enjoy the adrenaline, pause to take in the view and hang on during the downward slide!

About Bub Hub

Our Bub Hub team is in the thick of the sleep deprivation, tantrums and unconditional love that comes with parenting. Plus, with the support of Mater, we have unvetted access to the minds of Australia’s leading ...

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