How to Help Your Child Cope With Exam Pressure

How to Help Your Child Cope With Exam Pressure

Exams are a regular part of school life—but for many children, they bring intense pressure, anxiety, and even fear. Whether it’s SATs, GCSEs, A Levels, or end-of-term assessments, the stress of exams can affect your child’s mood, confidence, sleep, and performance.

As a parent or caregiver, you play a crucial role in helping your child manage this pressure. The good news? With the right support and strategies, you can ease their stress and build their resilience. Here’s how…

  1. Recognise the Signs of Exam Stress

Some children will openly talk about their stress, while others might show it through behaviour or physical symptoms. Be alert to:

  • Trouble sleeping or changes in appetite
  • Irritability, mood swings, or tearfulness
  • Headaches or stomach aches
  • Avoiding school or revision
  • Loss of interest in usual hobbies

Early recognition means you can step in before stress escalates.

  1. Create a Calm, Supportive Environment

Your home should be a place where your child feels safe and encouraged—not pressured.

Try this:

  • Keep your tone calm and positive when talking about exams.
  • Make sure they have a tidy, quiet space to revise.
  • Offer practical support (e.g. past papers, highlighters, help with time management).
  • Avoid comparing them to siblings or classmates.

A peaceful environment gives their brain the best chance to retain and recall information.

  1. Help Them Build a Realistic Study Plan

Cramming leads to burnout. A structured revision schedule promotes confidence and balance.

Support them to:

  • Break subjects into manageable chunks.
  • Set clear, achievable daily goals.
  • Include regular breaks, exercise, and downtime.
  • Prioritise tougher topics earlier in the day.

Being organised helps reduce overwhelm and creates a sense of control.

  1. Keep Perspective and Praise Effort

It’s natural to want your child to do well—but it’s important they know your love and support aren’t dependent on grades.

Say things like:

  • “I’m proud of how hard you’re working.”
  • “You’ve got this—just keep doing your best.”
  • “It’s okay to feel nervous. You’re not alone.”

Remind them that one exam doesn’t define their future or their worth.

  1. Encourage Healthy Routines

Physical health has a direct impact on mental wellbeing and cognitive function.

Help them:

  • Get 8–10 hours of sleep each night.
  • Eat balanced meals and drink plenty of water.
  • Move daily—even a short walk or stretch helps.
  • Limit screens before bed to support restful sleep.

Resilience starts with the basics—nourishment, rest, and movement.

  1. Teach Simple Stress-Relief Techniques

When nerves strike, quick tools can make a big difference.

Try teaching them:

  • Deep breathing: Inhale for 4 counts, hold for 4, exhale for 4.
  • Visualisation: Picture a calm place or a positive outcome.
  • Mindfulness: Focus on senses or the present moment to calm racing thoughts.

Rehearsing these techniques ahead of time can build their confidence to use them during exams.

  1. Be Available—but Not Overbearing

Your child may not always want to talk, but knowing you’re there is powerful.

  • Check in regularly without pushing.
  • Listen actively if they open up—avoid offering solutions right away.
  • Let them lead conversations about their feelings or progress.

Sometimes, just knowing you’re on their side is enough.

Exams will come and go—but the emotional support and coping skills you help your child develop now will serve them for life. Your role isn’t to take the pressure away completely, but to help them navigate it with confidence, calm, and clarity. Be their coach, their cheerleader, and their safe space—and they’ll be better equipped to face exam season head-on.