Exams are a significant part of academic life. Whether it’s GCSEs, A-levels or end-of-year assessments, students are expected to perform under pressure to secure their next steps. But with that pressure often comes exam stress — a very real and common experience that can affect both mental wellbeing and academic performance.
Understanding what exam stress is, how it shows up, and what can be done about it is key, not just for students, but also for parents and caregivers who want to offer the right kind of support.
What Is Exam Stress?
Exam stress is the feeling of being overwhelmed, anxious or fearful about upcoming tests. It may be driven by the pressure to succeed, fear of failure, perfectionism, or uncertainty about the future. Some level of stress is natural — it can even motivate us to revise and stay focused. But when it becomes excessive, it can interfere with a student’s ability to study, sleep, eat, or think clearly.
What Does Exam Stress Look Like?
Exam stress affects people in different ways. For teens, it may appear in the following signs:
Physical symptoms:
- Headaches or stomach aches
- Trouble sleeping or fatigue
- Muscle tension
- Loss of appetite or overeating
Emotional signs:
- Mood swings, irritability or low mood
- Anxiety or panic attacks
- Feeling overwhelmed or helpless
Behavioural changes:
- Procrastination or avoidance of revision
- Withdrawal from friends or family
- Increased use of screens or comfort eating
- Crying spells or emotional outbursts
For parents, it can be difficult to distinguish between “typical teen behaviour” and stress. That’s why staying tuned in and open to gentle conversations is so important.
The Impact of Exam Stress
Unchecked exam stress doesn’t just impact academic performance, it can also affect a young person’s long-term self-esteem and mental health. Constant anxiety can impair memory and concentration, reduce motivation, and even lead to burnout.
It can also affect family dynamics. Parents may feel helpless, frustrated or uncertain about how to support their child. Tensions can rise if communication breaks down or if expectations are misaligned.
The good news? There are many practical ways to manage stress and improve both wellbeing and academic outcomes.
7 Practical Tips to Manage Exam Stress
- Create a Realistic Revision Plan
A solid plan builds confidence. Use a calendar to break revision into daily chunks, focusing on one or two subjects per day. Build in breaks and time for rest. Planning ahead reduces last-minute cramming and gives a sense of control.
- Use Active Revision Techniques
Not all revision is created equal. Simply reading notes isn’t enough. Try:
- Flashcards and quizzes for key facts
- Mind maps for visual learners
- Past paper practice under timed conditions
- Teaching the material to someone else
Active learning helps information stick.
- Make Time for Rest and Recharge
Rest isn’t laziness, it’s essential. Encourage:
- Regular breaks every 30–45 minutes
- Daily movement, like a walk or quick stretch
- Screen-free time before bed
- At least 8 hours of sleep each night
The brain needs rest to absorb and retain information.
- Talk About Feelings – Without Pressure
Teens may not always want to talk, but knowing the door is open helps. Parents can gently check in with questions like:
- “How are you feeling about your revision today?”
- “Is there anything you’re finding particularly hard?”
- “Would you like help with anything or just someone to listen?”
Be present without offering solutions unless asked.
- Try Stress-Reduction Techniques
Simple relaxation exercises can lower anxiety levels quickly:
- Box breathing (inhale 4, hold 4, exhale 4, hold 4)
- Mindfulness apps like Calm or Headspace
- Gentle movement: yoga, walking, or even doodling
Even five minutes of calm can reset the nervous system.
- Fuel the Body and Brain
Nutrition plays a key role in mental performance. Support revision with:
- Balanced meals including slow-releasing carbs, protein and vegetables
- Plenty of water
- Limiting caffeine and energy drinks, especially after 4pm
Encourage eating at regular times and taking screen-free meal breaks.
- Manage Expectations – Focus on Effort Over Outcome
Praise your teen for sticking to their plan, showing up, or overcoming a tough moment. Avoid comparisons with siblings or classmates.
Let them know that one set of exams won’t define their worth or future, and that you’re proud of their progress, not just their grades.
A Note for Parents: Your Role Matters More Than You Think
The most valuable thing you can offer during exam season is a calm, consistent presence. You don’t have to become a tutor or micromanage revision. Instead:
- Offer encouragement
- Help keep routines stable
- Celebrate effort
- Be a source of calm, not more pressure
Your support, patience and emotional availability can make all the difference.
When to Seek Further Support
If exam stress becomes overwhelming or begins to impact your child’s daily functioning, it’s okay to ask for help. Speak with a teacher, school counsellor or GP if:
- Your child is regularly experiencing panic attacks or sleep loss
- They are withdrawing from all social interaction
- There are signs of depression or persistent low mood
Early support can prevent problems from escalating.
Final Thoughts
Exams can feel like a mountain, but with the right support, planning, and perspective, they become manageable steps toward a future goal. Stress may be part of the journey, but it doesn’t have to take over.
Whether you’re a teen preparing to revise or a parent hoping to help, remember: it’s about progress, not perfection.