Tips on helping your child manage exam stress

Exams can be a stressful time for children, and it’s only natural for parents to want to support them through it.

Whether it’s preparing for end-of-year tests or important GCSEs, exam stress can affect your child’s mental and physical well-being.

Here are some top tips to help your child manage exam stress and feel confident as they tackle their exams.

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1. Encourage open communication

One of the most important ways to help your child manage stress is to foster open communication. Let them know it’s okay to feel anxious and that you’re there to listen without judgment. This private school in Dublin recommends creating a safe space where your child can express their worries, concerns, or frustrations. When children feel heard and understood, they are less likely to bottle up their emotions, which can only increase stress.

2. Help them create a study schedule

A well-structured study plan can help reduce feelings of overwhelm and make exam preparation feel more manageable. Sit down with your child and help them create a realistic study schedule. Break down their revision into smaller, manageable chunks and allocate time for breaks. Ensure that they have a mix of subjects each day to keep things interesting. Encourage them to stick to their schedule as much as possible, but remind them that flexibility is key—life happens, and it’s important to be kind to themselves.

3. Promote healthy lifestyle choices

Maintaining a healthy lifestyle is crucial during exam time. Ensure your child is getting enough sleep (8–10 hours per night for teenagers) to help their brain function at its best. A balanced diet with plenty of fruits, vegetables, whole grains, and protein will provide them with sustained energy levels. Encourage your child to drink plenty of water, as dehydration can lead to fatigue and lack of concentration.

Additionally, physical activity is essential for reducing stress. Encourage your child to engage in regular exercise, whether it’s going for a walk, doing yoga, or taking part in a sport they enjoy. Exercise helps to release endorphins, which can boost mood and reduce anxiety.

4. Teach relaxation techniques

When stress levels rise, relaxation techniques can be incredibly helpful. Encourage your child to practice deep breathing, meditation, or mindfulness to help calm their nerves. Even just a few minutes of focused breathing can lower anxiety and restore a sense of calm. You can also introduce activities like listening to calming music, taking a warm bath, or journaling to help them unwind.

5. Celebrate small achievements

Instead of focusing solely on the outcome of exams, celebrate the small wins along the way. Acknowledge your child’s progress, whether it’s completing a study session, mastering a difficult topic, or staying focused for a certain period. This helps to boost their confidence and reminds them that they are making progress. Positive reinforcement can reduce feelings of self-doubt and help them stay motivated.

6. Encourage a positive mindset

Finally, help your child develop a positive mindset towards exams. Remind them that exams are not the sole measure of their ability or worth. Encourage them to view exams as an opportunity to demonstrate what they’ve learned rather than a source of pressure. Help them focus on what they can control, like preparing well, staying calm, and staying organised, rather than worrying about potential outcomes.

Managing exam stress is about balance—finding ways to support your child emotionally, physically, and mentally during their preparation. With open communication, a structured study plan, and healthy lifestyle choices, your child can reduce stress and feel more confident when exam day arrives. Remember, every child is different, so it’s important to tailor these strategies to what works best for your child’s individual needs.