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:

• an 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
• empathise with them by reflecting on what pressure feels like
• ask how they’re looking after themselves

Don’t feel you have to find solutions straight away. A good start is just to make sure your child knows that you are there to offer support and that you are listening.

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. 

Sometimes things can happen without warning that mean your child is disadvantaged during an exam that they have prepared for, or when completing coursework or a controlled assessment. A student must have completed 15% of the total assessment for the subject award to be eligible for special consideration.

A small percentage may be added to the students mark, which is calculated based on their performance in other units of the exam and the national average for those units.

Things that may be classed as disadvantages include:

• temporary illness including migraine and flu, or serious injuries just before an exam
• bereavement of someone close (family/friends)
• emergencies such as car accidents or crises at home
• something happening at the exam centre that makes it difficult to sit the exam
• adverse weather causing travel disruption, making it difficult to get to the exam centre

Special consideration is also given if the wrong exam papers have been given or equipment needed for the exam is faulty or missing.

If you think your child might be eligible for special consideration, they should contact the exams officer at their school or college immediately and ask them to submit a request. This needs to be done within 7 days and you will have to provide supporting evidence for unexpected events like sudden illness, injury or a bereavement.

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.  

Date last reviewed: April 2026

Next review due: April 2029