Help your child deal with exam stress

Exams can feel overwhelming for children and young people. It may be tricky to know how to support them through this difficult period. 

As a parent or carer, there are things you can do to help them manage feelings of stress. 

Common signs that your child is experiencing stress include:  

• Upset stomach.  
• Headaches. 
• Disturbed sleep.  
• Loss of appetite.  
• Being irritable.  
• Low mood.  

Messages of stress and pressure can come from many places. It might be something a teacher has said, or a well-meaning comment from relatives or friends. News and social media can also play a part. You child might struggle to cope with feelings of pressure because of these things.  

Take time to speak to and observe your child. It can help to:  

• Ask them how they feel and what’s making them feel that way.  
• Share any concerns you have for how they are – tell them what you’ve noticed.  
• Find ways to empathise – reflect on what pressure feels like, or ask how they’re looking after themselves.  

Don’t feel you have to find solutions straight away. Making sure your child knows that you are listening and there to offer support can be a good start. 

Prioritise breaks and time away from work. This improves mental wellbeing and helps your child focus and learn.  

Speak to the school about any worries your child may have. Discuss how the school could help reduce the impact of stress.  

The amount of sleep your child gets makes a difference to their mental health and ability to learn. If your child isn’t sleeping well, see if there are any changes they could make to their bedtime routine to help them relax. This could include a bubble bath, reading, meditation or a walk. 

Make sure they get regular food and drink breaks, and help them find ways to exercise. 

Stay positive. Remind your child of their strengths and qualities. Let them know you are proud of the efforts they have made, whatever the outcome of exams. 

If your child doesn’t want to talk to you, try helping them identify a trusted friend or adult to check in with. Make sure your child knows they can also access support from professionals and peers online. 

• The Mix offers a helpline, advice and a forum for under-25s.  
• Shout text service offers support to anyone who’s struggling. Text 85258.  
• Childline has a helpline, chat and email service. Call 0800 1111. 
• Kooth app has an online community, articles, 1:1 chat and journal feature.  

If you’re worried about your child, contact your GP to explore extra support.