For parents
How can I help my child with exam stress?
Some nerves before exams are normal, and a little pressure can even help focus. Exam stress becomes a problem when it stops your child from sleeping, eating or studying at all, or when every evening ends in tears or arguments.
Signs the stress is getting too big
- Trouble falling asleep, or waking up at night worrying
- Headaches, stomach aches or feeling sick on exam mornings
- Sitting with a book for hours but taking nothing in
- Saying "I'm going to fail" or "I'm stupid" again and again
- Avoiding studying completely, or studying all night
What helps at home
Keep the routine boring and steady: regular meals, sleep at a fixed time, and short breaks every 45 minutes or so. Help them turn one big scary subject into small tasks for each day. Ask "what's the hardest part right now?" rather than "how much did you study?". And keep marks out of dinner conversation for a while.
Your calm is contagious. So is your panic.
The night before
Late-night cramming rarely helps. A light revision of notes, packing the bag, and an early night do more. If worry keeps them awake, a slow breath with a longer out-breath can settle the body. You can try one together on the quiet corner page.
When to get help
If the stress lasts beyond the exams, or your child talks about hurting themselves or feeling hopeless, talk to someone soon. I work with teenagers on exam anxiety, and with parents on how to support them without adding pressure.