How to Help Your Child Manage Exam Stress: A Parent’s Guide

If your child is gearing up for exams, chances are you’ve noticed some signs of stress. Whether it's sleepless nights, sudden mood changes, or a drop in enthusiasm, exam stress is a real challenge for many students.

But what exactly is exam stress, and how can you help your child cope with it? 

While a little bit of stress can be motivating, too much can be overwhelming and impact your child's well-being and exam performance. 

In this guide, we’ll walk you through the causes and symptoms of exam stress and give you practical strategies to support your child through this difficult time. Plus, we’ll discuss when it might be time to seek professional help.

By the end, you’ll have a clear understanding of how to help your child manage exam stress and ensure they feel supported and prepared.

What is exam stress?

Exams can be a stressful time for students, and as a parent, you might notice changes in your child’s mood, sleep, or study habits. Exam stress is the pressure students feel when preparing for or taking exams. It can bring a mix of emotions, from mild nervousness to overwhelming anxiety, and it affects students in different ways—mentally, emotionally, and even physically.

Healthy Stress vs. Excessive Stress

A little bit of stress isn’t always a bad thing. In fact, healthy stress can be a great motivator. It pushes students to stay focused, manage their time well, and put in the effort needed to do their best. This type of stress is usually short-lived and fades once the exam is over.

However, when stress becomes too much, it can have the opposite effect. Excessive stress can make your child feel anxious, overwhelmed, or even unable to concentrate. Instead of helping them prepare, it can lead to sleepless nights, loss of appetite, mood swings, and even physical symptoms like headaches or stomach aches. If left unchecked, long-term stress can take a toll on both their mental well-being and academic performance.

Understanding the difference between healthy and excessive stress is the first step in supporting your child. In the next sections, we’ll explore what causes exam stress, its common symptoms, and, most importantly, how you can help your child manage it.

What causes exam stress?

Exam stress can come from a mix of academic pressure, personal expectations, and external influences. Here are some of the most common reasons why students feel overwhelmed:

• High Academic Pressure – Many students feel pressured to achieve top grades, whether from parents, teachers, or themselves. This pressure can make exams feel like a make-or-break moment.

• Fear of Failure – Worrying about failing or not meeting expectations can be a huge source of stress. Some students may link their self-worth to their grades, which only adds to the pressure.

• Inadequate Preparation – Last-minute cramming, procrastination, or simply feeling unprepared can trigger anxiety. A lack of effective study strategies can also make revision feel overwhelming.

• Overwhelming Workload – Juggling multiple subjects, coursework, and revision at the same time can make students feel like they’re drowning in work.

• Perfectionism – Some students set impossibly high standards for themselves and feel stressed when they think they’re not meeting them.

• Lack of Support – Feeling isolated or not having the right academic and emotional support can make exam stress harder to manage.

• Comparison & Competition – Constantly measuring progress against classmates or feeling the pressure to outperform others can fuel anxiety.

• Personal Life Challenges – Issues at home, friendship problems, or big life changes can make it harder to focus on studying.

Recognising what causes exam stress is the first step, but how can you tell if your child is struggling? In the next section, we’ll go over the key signs to watch for so you can step in and support them when they need it most.

What are the symptoms of exam stress

Every child handles stress differently, but when exam pressure becomes overwhelming, it often shows in their emotions, behaviour, and physical well-being. Here are some key signs to watch for:

Emotional Signs

• Irritability or Mood Swings – Your child may seem more short-tempered, frustrated, or upset than usual.

• Anxiety and Worry – They might constantly express fears about failing or not being good enough.

• Low Motivation – A sudden lack of interest in studying or schoolwork can be a sign of stress.

• Tearfulness or Emotional Outbursts – They may become overly emotional, crying or getting upset over small things.

Physical Signs

• Trouble Sleeping – Difficulty falling asleep, waking up frequently, or feeling tired even after rest.

• Headaches and Stomach Aches – Unexplained aches and pains, often linked to stress.

• Changes in Appetite – Eating too much or too little compared to their usual habits.

• Frequent Illness – Stress can weaken the immune system, making them more prone to colds and other illnesses.

Behavioural Signs

• Avoiding Revision or Exams – Procrastination, making excuses, or refusing to talk about exams.

• Restlessness or Fidgeting – Difficulty sitting still, appearing tense, or showing nervous habits like nail-biting.

• Social Withdrawal – Avoiding friends, family, or activities they usually enjoy.

• Overstudying – Spending excessive hours revising without breaks, leading to burnout.

Recognising these signs early can help you step in and support your child before stress becomes overwhelming. 

How to help your child deal with exam stress

As a parent, your support can make a huge difference in how your child manages exam stress.

1. Create a supportive environment

Encourage open conversations where your child feels safe expressing their worries. Reassure them that their feelings are valid, and remind them that exams don’t define their worth. Offer praise for effort rather than just results, and maintain a non-judgmental space where they feel supported, not pressured.

2. Promote healthy habits

Good sleep, a balanced diet, and regular physical activity are key to managing stress. Encourage a consistent sleep schedule, ensure they eat nutritious meals, and suggest activities like walks or light exercise to help them unwind. A healthy body supports a focused and calm mind.

3. Encourage effective study habits

Help them create a distraction-free study space and develop a structured study plan with regular breaks to prevent burnout. Introduce time management techniques like the Pomodoro method—short, focused study sessions with breaks—to improve concentration and productivity.

4. Teach relaxation techniques

Encourage deep breathing exercises, mindfulness, or meditation to help ease anxiety. Support them in finding hobbies or activities that relax them, whether it’s listening to music, drawing, or spending time outdoors. A balance between study and downtime is crucial.

5. Manage expectations positively

Shift the focus from grades to effort and progress. Avoid criticism or comparisons with others, and instead, provide constructive feedback. Remind them that setbacks are learning opportunities, not failures. A positive mindset helps reduce pressure.

6. Offer emotional support

Be a good listener and let them know you’re there for them. Reassure them that stress is normal and that they’re not alone in this. A simple “I’m proud of you” can go a long way in boosting their confidence and easing anxiety.

7. Provide post-exam support

No matter the outcome, celebrate their hard work. Plan a small treat, like a day out or their favourite meal, to mark the end of the exam period. Having something to look forward to can motivate them and help them decompress after weeks of stress.

By fostering a supportive environment and promoting healthy study habits, you can help your child manage exam stress while maintaining their overall well-being.

Seeking professional help

While some level of exam stress is normal, there are times when additional support is necessary. As a parent, knowing when to seek help and who to turn to can make all the difference in your child’s well-being.

When to Seek Help

If exam stress begins to take a toll on your child’s mental health, it may be time to seek professional support. Look out for:

• Persistent Stress Symptoms – Difficulty sleeping, changes in appetite, irritability, or ongoing low mood.

• Impact on Daily Life – Struggles with social interactions, a decline in academic performance, or avoidance of usual activities.

• Severe Anxiety or Low Mood – If stress becomes overwhelming and persistent, affecting their ability to cope with everyday tasks.

Who to Approach

• School Teachers or Counsellors – They can offer guidance, provide school-based support, and recommend helpful resources.

• General Practitioner (GP) – A GP can assess your child's mental health and refer them to specialist services if needed.

• Child Psychologists or Counsellors – Professionals registered with the British Association for Counselling and Psychotherapy (BACP) can provide tailored coping strategies.

• Support Organisations – Charities like YoungMinds and the Charlie Waller Trust offer advice, helplines, and online resources for parents and children.

What to Do in a Mental Health Emergency?

If your child is in crisis:

• Call 999 or go to A&E if their life is at risk.

• Call 111 for urgent mental health advice or to speak to a mental health nurse.

• Use Helplines – YoungMinds, NHS urgent mental health lines, or local support services can provide immediate assistance.

Seeking help is a sign of strength, not failure. With the right support, your child can develop healthy coping strategies and feel more in control during exam season.

How Adequate Preparation Can Reduce Exam Stress

One of the most effective ways to prevent exam stress from escalating is through adequate preparation. When students feel confident in their knowledge and exam techniques, they’re less likely to experience anxiety and self-doubt. Establishing a structured revision plan, practising past papers, and using active revision techniques can help students feel more in control.