A guide for parents on exam stress

Help your teen through exam anxiety

Quick summary

• Exams can be a really stressful time, both for teens and parents, so having some strategies in place can help you get through it
• Practically, you could help your teen manage their tasks by breaking them into manageable chunks, or pointing them to study guides and planners
• Self-care and self-compassion are also so important – encourage your teen to take breaks and prioritise sleep and eating well, their worth is not defined by their grades

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Exam stress and anxiety are, sadly, common experiences for teenagers.

In fact, in a recent luna poll, school was the number 1 reason our community was stressed!

We understand that as a parent it can often be difficult knowing how to support your teen through this challenging time, so here are some tips to help your teen cope with exam stress:

Remind them that breaks are important

This may seem counter-productive, but taking breaks can help reduce the level of anxiety your teen is feeling and help them re-focus.

This doesn’t have to be on their phone either – some ideas are…

• Little trips outside during study sessions like a 5 min walk around the neighbourhood
• Doing some star jumps to get some movement in and release some endorphins (happy hormones)
• Having a chat round the table with family to break up the more isolated study feeling

Make sure they’re getting enough sleep

Getting a good night's sleep before an exam can significantly benefit  cognitive function and overall wellbeing. Some ideas to help them do this are…

• Emphasise to them the importance of good sleep hygiene and a relaxing bedtime routine to improve sleep quality
• Recommend that they plug their phone into another room so they don’t stay up too late on it – if they need an alarm, perhaps you could offer to wake them or get them a new alarm that isn’t on their phone
• Help them create a relaxing bedroom with dim lights, cosy bedding – anything that makes them feel zen

Help them manage their study tasks

If your teen is overwhelmed with pre-exam stress, perhaps help them with their planning.

Some ideas are:

• Ask them to note down their tasks and then break that up into manageable chunks
• Get them a planner that they can use to map out their to-dos

To ensure they’re not overdoing it, check out how much revision is too much to find the right balance.

Find effective study techniques

Help your teen explore different revision methods, to find what works best for them.

Some different methods could be…

• Flashcards: a method of studying that involves writing questions or prompts on one side of a card and the answers or information on the other side. Flashcards are typically used for quick review and reinforcement of key concepts or facts
• The Pomodoro Method: a time management technique that involves breaking work into intervals, traditionally 25 minutes in length, separated by short breaks. This method aims to improve focus and productivity by encouraging short bursts of concentrated work
• Mind mapping: a visual technique for organising and representing information. It typically involves starting with a central concept or idea and branching out to related concepts using lines, colours, and images to show connections and relationships between them
• Teaching another person: the act of explaining a concept or topic to someone else as a way of solidifying your own understanding. Teaching another person requires a person to articulate ideas clearly and often prompts deeper engagement with the material
• Past papers: previous exam papers or assignments that students use for practice and revision. Working through past papers allows students to familiarise themselves with the format of exams, identify areas of weakness, and practice applying their knowledge to specific questions
• Active recall: a learning technique that involves actively stimulating memory during the learning process by recalling information without the aid of notes or textbooks. This can be done through techniques such as self-quizzing or summarising information from memory. Active recall is thought to enhance long-term retention and comprehension of material

If your teen is struggling to get started, this guide on what to do if your teen won’t revise for exams can help.

And for structured guidance on breaking tasks down, explore helping a teen start revising.

Work with them to establish a pre-test routine

Encourage your teen to create a comforting pre-test routine to normalise the exam experience. This could include activities like…

• listening to a particular song
• eating a favourite meal
• going for a walk
• doing their hair in the same way
• wearing a comfortable outfit

Promote physical activity

Regular exercise can improve mood and concentration, so encourage your teen to incorporate regular exercise into their routine. There are lots of options, such as…

• Going for a walk
• Riding a bike
• Star jumps
• Team sports

Boost their self-esteem

Remind your teen that their worth is not defined by their grades and encourage self-compassion.

Seek professional help if needed

Keep an eye out for signs of persistent exam anxiety or low mood in your teen, and if they seem sad or anxious more often than not seek support from a GP. Other helplines include:

• Mind: call 0300 123 3393 or text 86463 (9am to 6pm on weekdays)
• Childline: call 0800 1111 – the number will not show up on your phone bill
• Shout Crisis Text Line: text "SHOUT" to 85258

Hopefully with these strategies , you can support your teen to manage exam stress and navigate this challenging period. And if mock exams are adding extra pressure, read more on coping with mock exam stress.