Some kids may have perceived it to be a benefit through the pandemic, the cancellation of exams. As we returned to a mostly normal school year and are closing in on the end of the first semester for secondary school students, many are feeling a little under prepared and overwhelmed about exam week. For many, this will be the first time they are writing an exam.

As we move ahead, putting the pandemic behind us, how do we help kid move forward and be ok with getting back to “normal?”

Pathstone Mental Health is ready with an arsenal of strategies to help students prepare for exam day/week.

Students need to also ensure, they are getting rest and are eating well.

Caffeine, sugar, cannabis and nicotine are known substances that will increase anxiety.

In advance:

• Make sure you know the time and location of your exam.
• Know how the exam will be formatted and the content of the exam. This will allow you to better prepare.
• Have the proper equipment you need to complete the exam, be it pencils, sharpener, calculator etc.

Studying:

You can reduce anxiety by being well prepared.

Spread your studying out, versus cramming it all into a

Study effectively

• Reduce anxiety by being well prepared
• Spread your studying over the whole term rather than “cramming.”  Feeling that you don’t have enough time to cover everything increases anxiety.
• Study in 50-minute blocks with 10-minute activity or nutrition breaks.
• Learn memory enhancement techniques.
• See the Student Learning Commons: Exams for additional resources.
• Study by getting comfortable with what you will have to do in the exam: writing answers to practice questions under a time limit while sitting at a desk.

Prepare to write the exam

• Eliminate extraneous sources of anxiety such as how to get to the exam room by figuring that out in advance.
• Think about what commonly distracts you during exams (e.g.: frequent clock-watching, noise from other students etc.) and develop strategies in advance for dealing with these distractions.
• Get as much rest as possible the night before the exam.
• Wear a watch to monitor your time.
• Wear layered clothing so you can control your temperature during the exam.
• Only go to the exam room a few minutes early to avoid encountering anxious people.

Adjust your attitude

• Maintain an attitude of doing the best you can under the circumstances, rather than requiring perfection from yourself.
• Plan a reward for yourself after the exam. Praise yourself as you write the exam; e.g.,“half done and so far, so good.”

Change unhelpful thoughts

• Learn, and practice over time, how to challenge your negative thoughts (e.g., “I’m going to fail.”).
• See SFU’s Health and Counselling Services’s resources on emotion healthy resources.

Use test-taking strategies

• Do a “memory dump” of information you are afraid you will forget on the back of the exam when you first receive it.
• Read through the exam at the beginning and figure out how much time to spend on each question, according to what each question is worth.
• To build confidence, start with questions you know rather than focusing on the ones you don’t.
• Start with any multiple-choice or True/False section to gain clues that might help you answer other questions.
• Take 30-second “mini-breaks” at specified points during the exam to use a relaxation strategy such as closing your eyes, relaxing your hands, and breathing deeply.

If your thoughts are racing and your mind becomes cluttered with worries:

• Don’t focus on getting rid of the anxiety because that will only feed the anxiety;
• Mentally yell “STOP” to break the cycle;
• Take a 30-second “mini-break”;
• Concentrate hard on a specific sensation (e.g.: the hum of the lights in the room) to clear your mind of anxiety; OR
• Be with your anxiety – concentrate on your physical symptoms. If you can completely experience a physical sensation, it often disappears.

Use anxiety reduction techniques

• Learn and practice, on a daily basis, relaxation and visualization techniques so they will come easily to you at exam time.
• Check SFU’s Health and Counselling Service’s resources on Self-Guided: Well-being & Resilience.
• While preparing for the exam, visualize a positive exam-writing experience. Seneca College has helpful techniques on memory and the SLC has additional resources on exam anxiety.

Pathstone Mental Health operates treatment programs, a crisis and support line, video counseling and nine in-person walk-in clinics for children 18 years old and under in the Niagara Region. They are in the process of trying to meet the high demand for counseling among school-age children in Niagara and are reaching out with helpful strategies, because all kids can use this support no matter where they live. During the past year they have seen 10,045 kids which is a whopping 40% increase since before the pandemic, with an unprecedented 550 plus kids on the waitlist for programs. And the demand for kids’ mental health services isn’t expected to go away anytime soon according to Erin Clayton, RSW and RP, Clinical Manager of Outreach Services, Youth Justice and High-Risk Therapist at Pathstone.

“1 in every 5 children will experience a mental health struggle but that statistic is expected to increase to 1 in every 4 children as a result of the pressures caused by the pandemic,” explains Clayton. “Because the start of a new school year, specifically, can be extra tough for kids who already suffer from mental health issues, we put together a “prep kit” full of tips to try and help as many kids and their families with the transition as possible.”

Pathstone’s tips on how to help kids get the 2022/23 school year off to a heathy start:

If you’re a parent who wants to measure your own readiness to identify and support your child’s mental health struggles this school year, visit pathstonementalhealth.ca/backtoschool to take a short quiz and find next-step resources.

If you suspect your child is struggling with their mental health, reach out to Pathstone. Their Crisis & Support line operates 24/7 at 1-800-263-4944 and their in-person mental health walk-in clinics are for youth 18 and under, as well as parents and caregivers who have questions about how to best support their kids. For locations and hours of operation, visit www.pathstonementalhealth.ca/walk-in-clinic.

About Pathstone Mental Health

Pathstone Mental Health is a community-based organization whose mission it is to provide innovative and effective treatment for all children in Niagara struggling with mental health issues. Thanks to support from our donors and volunteers, we are able to address and meet the needs of more children and their families. As the primary provider of mental health services for children in Niagara, we are also a lead agency for the province of Ontario. Note, Crisis Services are offered 24/7 by calling 1-800-263-4944.

1. https://www.camh.ca/-/media/files/pdf—osduhs/2021-osduhs-report-pdf.pdf
2. https://covid19-sciencetable.ca/wp-content/uploads/2021/06/Science-Brief_Education_20210604_published2-2.pdf

For more information, to schedule an interview with Erin Clayton, or for high-resolution photography, please contact The PR Department at 416-535-3939. Email: medias@prdepartment.ca

We are very honoured to be a finalist in two categories of the CharityVillage Awards this year.

The two categories are:

SPECIAL AWARD FOR A CHARITYVILLAGE HOSTED CROWDFUNDING CAMPAIGN

School renamed after donor

Thorold, ON (September 22, 2021) – Today, donors, stakeholders, community members and staff gathered at Pathstone’s school on Merrittville Hwy to re-open the campus as the Mountainview Centre for Innovative Learning. Guests then took part in an outdoor exploration tour of Pathstone’s newly developed play and learning hubs.
The new naming comes after Mountainview Building Group, made a Lifetime Impact Gift of $1M to Pathstone.

This donation provided not only an overhaul of the HVAC system, replacement of interior lights and skylights, it also helped fund the development of a series of outdoor learning and play hubs on the property which includes two outdoor classrooms.

This site plays a vital role in Pathstone’s intensive therapy program where counsellors work in collaboration with DSBN teachers tailoring a plan for each student they support. Kids in grades 1 through 8 come from across the Region typically for one full school year to receive this specialized care. Pathstone’s goal is to strengthen students’ emotional, social, and educational skills, to better equip them for future success when they return to their former school.

Today, was about gathering with people who were immensely moved by what happens at this school. No longer referred to as the school on Merrittville Highway, it was officially named after a company and organization that are both forward thinking, invested, committed, and filled with passion for the work they do.
Kim Rossi, Director of Philanthropy & PR, Pathstone.

Creation of the outdoor learning and play hubs were the work of Bienenstock Natural Playgrounds, considered innovators in designing rich, natural and restorative outdoor spaces. Founder and lead designer, Adam Bienenstock shared their overall vision for Pathstone. “Our goal was to create a respite from the stress our children face, especially now, and a place for every child to grow and find joy and success. Our team at Bienenstock is so proud of our collaboration with Pathstone Foundation. It is rare to find clients and sponsors and community who have fully dedicated their lives to improving the lives of others”

Of course, none of these projects would have been possible without the commitment that came from Mountainview Building Group, and in addition, commitments from the late Rosslyn Reed, Rob & Patricia Neill, The Memme Family, The Basciano Family, Meridian, Lowe’s Canada, Walker Industries, Ontario Power Generation, and the Djebbari Family.

What I find incredibly inspiring is the passion of the people working at Pathstone and the way they splash their hearts all over, in the name of their students. We have seen first-hand the benefits of our past gifts and hope to continue to strengthen Pathstone’s ability to make a difference in people’s lives with this one. Watching people doing good moves me, and we at Mountainview want to do our part to make the walk easier for anyone who is struggling in any form. We are thankful to Pathstone for allowing us the opportunity to join their efforts in a significant way.
Mark Basciano, President of Mountainview Building Group.

The Mountainview Centre for Innovative Learning will continue to serve as Pathstone’s primary school, as well as support other Pathstone programs. Our mission is to continue to move our organization forward through thoughtful, innovative thinking. Mark truly understands the ‘big picture’ of investing in our children’s mental health and well-being, and he is ultimately building a stronger and healthier community for generations to come. We feel so fortunate to have Mark in our corner on a number of our major projects.
Shaun Baylis, CEO, Pathstone Mental Health.

The entire team at Mountainview have been long-time supporters of Pathstone through sponsorships, lead gifts, and volunteer efforts. Mark’s first major project with Pathstone was the Mountainview Playground & Garden, a 10,000 square foot outdoor space, located at the Branscombe Centre in St. Catharines. Mark has also supported and mentored the philanthropic efforts of three local high school students who make up The Mane Event Team. This young group has raised over $40,000 for Pathstone over the past three years.

About Pathstone Mental Health
Pathstone Mental Health is a community-based organization whose mission it is to provide innovative and effective treatment for all children in Niagara who struggle with mental health issues. Thanks to support from our donors and volunteers, we are able to meet the needs of more kids and families in Niagara.

Note, our Crisis & Support Line is open 24/7 at 1-800-263-4944.

About Mountainview Building Group
Calling the Niagara Region home, Mountainview Building Group has been constructing award winning communities and projects that meet the highest standards for more than 40 years. We aim to continuously improve the building industry, create sustainable and affordable options for future buyers, and to simply build excellence. Decade after decade, Mountainview continues to be honoured with awards for its work by the Ontario Home Builders’ Association, Niagara Home Builders’ Association, Avid Ratings, The National Association of Home Builders and Tarion to name a few. Our charitable commitments to Hotel Dieu Shaver, Niagara College, Community Care St. Catharines/Thorold, McMaster SickKids, Pathstone Foundation and others align with our mission to support the communities we so greatly value.