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Exams can be a stressful time for children and parents alike. With mounting pressure to perform, it’s not uncommon for children to feel overwhelmed or anxious. As a parent, your support and understanding can make a huge difference. Here’s how you can help your child manage exam stress effectively and healthily, inspired by the teachings of this private school in Richmond.
Recognise the Signs of Stress
Before you can help, it’s important to understand how your child may be feeling. Common signs of exam stress include:
· Difficulty sleeping
· Irritability or mood swings
· Lack of appetite or comfort eating
· Withdrawing from friends or family
· Negative self-talk or low confidence
If you notice these behaviours, gently open a conversation and reassure your child that they’re not alone. Let them know that feeling nervous is normal and nothing to be ashamed of. Reassurance that you’re on their side—no matter the outcome—can be very grounding.
Create a Calm Study Environment
A clutter-free, quiet space can do wonders for concentration and productivity. Try to create a designated area where your child can study without distractions. Make sure they have everything they need — stationery, textbooks, revision notes — and access to natural light if possible. Encourage short, regular breaks to keep their brain fresh and focused.
Avoid having a television or noisy devices nearby during study sessions. If space is limited, even a small table with headphones and a timer can help create a sense of structure.
Encourage Healthy Routines
Good habits can help reduce anxiety and improve your child’s ability to retain information. Promote a balanced daily routine that includes:
· Nutritious meals: Avoid too much sugar or caffeine
· Regular exercise: Even a short walk or stretching helps relieve tension
· Sleep: Aim for at least 8 hours a night to boost memory and concentration
Routine also adds a sense of control, which can help calm exam-related nerves. A consistent wake-up time and a wind-down routine before bed can make a big difference during exam periods.
Help Them Plan and Prioritise
One of the biggest causes of stress is feeling overwhelmed by everything that needs to be revised. Sit down together and create a realistic revision timetable. Break subjects into manageable chunks and prioritise topics they feel less confident about. Crossing off completed tasks gives a real sense of progress and motivation.
Using colour-coded notes or visual aids like mind maps can make revision more engaging. Helping your child find techniques that suit their learning style builds confidence.
Be Their Cheerleader
Your child might doubt themselves, so it’s important you don’t. Offer consistent reassurance and avoid putting extra pressure on them. Remind them that effort matters more than perfection, and that exams are only one part of their journey. Celebrate their hard work, not just results.
Even a small “well done” after a study session can boost morale. Encourage breaks with their favourite snack or a quick fun activity to keep spirits up.
Teach Relaxation Techniques
Simple relaxation strategies can help ease stress and refocus their mind. Encourage your child to try:
· Deep breathing exercises
· Listening to calming music
· Guided meditation apps
· Gentle yoga or stretching
Making time to relax will prevent burnout and support their emotional wellbeing.
Keep the Conversation Open
Let your child know it’s okay to talk about how they’re feeling. Avoid brushing off their worries or telling them to “just get on with it”. Instead, listen without judgement and offer empathy. If stress becomes too much, don’t hesitate to speak to a teacher or seek support from a counsellor.
Exams are a temporary challenge, but the coping skills your child builds now can benefit them for life. With your support, encouragement and understanding, they’ll be better equipped to manage stress — and come out the other side feeling more confident and capable.