Help your child beat exam stress - NHS

Supporting Children Through Exam Stress

• Signs of stress: Watch for increased worry, tension, physical symptoms (headaches/stomach pains), sleep disturbances, irritability, changes in appetite, loss of interest in hobbies, and feelings of hopelessness.
• Communication: Encourage your child to talk about their worries with you, a tutor, or a supportive member of school staff.
• Nutrition: Maintain a balanced diet; avoid excessive high-fat, high-sugar, and high-caffeine foods, which can cause hyperactivity and mood swings.
• Sleep: Aim for 8–10 hours of sleep per night for teenagers. Avoid all-night cramming, as sleep is more beneficial for concentration than last-minute study.
• Study Environment: Provide a comfortable space for revision and help them create practical tools like revision schedules or practice papers.
• Managing Nerves: Normalize exam anxiety. Help them practice under exam conditions or visit the exam hall to reduce fear.
• Physical Activity: Encourage exercise (walking, swimming, cycling, etc.) to boost energy, clear the mind, and relieve stress.
• Reducing Pressure: Avoid adding to the stress; be reassuring, avoid criticism, and emphasize that failing is not the end of the world.
• Post-Exam: Focus on what went well rather than difficult questions. Move on quickly to the next exam.
• Rewards: Use small, simple treats to motivate your child during revision and celebrate the end of the exam period.
• When to seek help: If anxiety or low mood is severe, persistent, or interferes with daily life, consult a GP.