Exam season can be a particularly challenging time for children and young people. The pressure to perform, combined with fears about the future, can trigger significant anxiety that affects wellbeing, sleep, and even physical health.

As a parent or carer, understanding exam anxiety and knowing how to support your child can make a real difference during this stressful period.

Understanding exam anxiety

Exam anxiety is more than just nervousness before a test. It’s a response to perceived pressure that can manifest in various ways:

Physical symptoms: headaches, stomach aches, difficulty sleeping, changes in appetite
Emotional signs: irritability, tearfulness, panic, low mood
Behavioural changes: avoidance, procrastination, perfectionism, withdrawal from activities

It’s important to recognise that some anxiety can actually be helpful – it motivates us to prepare and can sharpen focus. However, when anxiety becomes overwhelming, it interferes with learning and performance.

Practical coping strategies

1. Create a realistic study plan

Help your child break revision into manageable chunks rather than trying to do everything at once. A structured timetable with regular breaks prevents overwhelm and makes the task feel more achievable.

Tips:

Use a visual planner or calendar
Build in breaks every 45-60 minutes
Include time for non-study activities
Be realistic about what can be achieved each day

2. Encourage healthy routines

Physical wellbeing directly affects mental health and cognitive function.

Key areas to focus on:

Sleep: Aim for 8-10 hours per night for teenagers
Nutrition: Regular, balanced meals rather than relying on snacks
Exercise: Even 20 minutes of movement helps reduce stress
Screen time: Limit screens before bed to improve sleep quality

3. Practice relaxation techniques

Teaching your child simple relaxation methods gives them tools to manage anxiety in the moment.

Techniques to try:

Deep breathing: Breathe in for 4, hold for 4, out for 4
Progressive muscle relaxation: Tense and release muscle groups
Grounding exercises: Name 5 things you can see, 4 you can hear, 3 you can touch

4. Keep perspective

Help your child remember that exams are just one part of their journey, not the whole story.

Helpful reminders:

One exam doesn’t define who they are
There are always options and alternative paths
Their worth isn’t measured by grades
You’re proud of their effort, not just results

5. Maintain balance

Encourage your child to keep up with activities they enjoy, even during revision periods. Hobbies, social time, and rest aren’t luxuries – they’re essential for wellbeing and actually improve learning.

When to seek additional support

While some anxiety is normal, professional support may be helpful if your child:

Shows persistent physical symptoms (ongoing headaches, stomach problems)
Has panic attacks or intense fear responses
Avoids school or refuses to attend exams
Expresses thoughts of hopelessness or self-harm
Shows significant changes in eating or sleeping patterns

Counselling can provide a safe space for young people to:

Understand and manage their anxiety
Develop personalised coping strategies
Build resilience and self-confidence
Process worries in a supportive environment

What you can do as a parent

Your response to your child’s anxiety matters. Here are ways to help:

Do:

Listen without judgement
Validate their feelings (“I can see this is really hard for you”)
Offer practical support (helping with organisation, providing quiet study space)
Model healthy coping (managing your own stress constructively)
Praise effort and progress, not just outcomes

Avoid:

Minimising their concerns (“It’s only an exam”)
Adding pressure (“You just need to try harder”)
Comparing them to siblings or friends
Showing your own anxiety about their results

Remember

Exam season is temporary. Your child’s wellbeing is more important than any grade. By providing support, maintaining perspective, and knowing when to seek help, you can help them navigate this challenging time.

If you’re concerned about your child’s anxiety or would like to discuss how counselling might help, please get in touch for a free initial consultation.