How to Help Your Child with Exam Stress *

Exams can be a stressful time for children, and as a parent, you naturally want to support them in the best way possible. Exam stress can impact their confidence, concentration, and overall well-being, but with the right approach, you can help them manage their anxiety and perform at their best. Here are some practical ways to support your child during exam season.

1. Encourage a Positive Mindset

A positive mindset can make a huge difference in how your child approaches their exams. Remind them that their worth isn’t determined by their grades and that effort matters just as much as results. Like this private school in Potters Bar, encourage them to see exams as an opportunity to showcase what they’ve learned rather than something to fear. Positive affirmations, such as “You’ve prepared well” or “You can do this,” can help build their confidence.

2. Create a Study Routine

Having a structured study routine can help your child feel more in control of their workload. Work with them to create a realistic revision timetable that includes regular breaks and a variety of subjects. Breaking study sessions into manageable chunks using techniques like the Pomodoro method (25 minutes of focused study followed by a 5-minute break) can boost productivity while preventing burnout.

3. Ensure They Take Regular Breaks

Long hours of studying without breaks can lead to mental fatigue and reduced concentration. Encourage your child to step away from their books regularly to rest and recharge. Physical activity, even a short walk outside, can help clear their mind and improve focus. Engaging in hobbies or relaxation activities, such as drawing, playing music, or mindfulness exercises, can also be beneficial.

4. Support Healthy Eating and Sleep Habits

Proper nutrition and sleep play a crucial role in brain function and emotional well-being. Encourage your child to eat balanced meals rich in brain-boosting foods such as nuts, seeds, fish, and whole grains. Avoid excessive caffeine or sugary snacks, which can lead to energy crashes.

Sleep is just as important—ensure they get at least 8 hours of rest each night. A consistent bedtime routine, avoiding screens before sleep, and a calm sleeping environment can all contribute to better rest.

5. Teach Relaxation Techniques

If your child experiences anxiety before or during exams, teaching them relaxation techniques can help. Deep breathing exercises, meditation, and progressive muscle relaxation are great ways to calm nerves. Encourage them to take slow, deep breaths before starting an exam or to visualise a successful outcome to ease stress.

6. Keep Communication Open

Let your child know they can talk to you about their worries without fear of judgment. Simply listening and acknowledging their feelings can be reassuring. Avoid adding pressure by comparing them to others or setting unrealistic expectations. Instead, focus on encouraging their efforts and reminding them that exams are just one part of their journey.

7. Plan a Post-Exam Treat

Having something to look forward to can be a great motivator. Plan a fun activity or treat for after exams, whether it’s a movie night, a day out, or their favourite meal. This helps shift the focus from stress to celebration and reminds them that exams aren’t the only thing that matters.

By providing emotional support, encouraging healthy habits, and helping them stay organised, you can ease your child’s exam stress and help them approach their studies with confidence.