How to help your child manage anxiety around tests
By Beth Evans
Mentor
Test anxiety is a common experience and can be a difficult challenge for both children and parents.
As a parent, it’s important to recognise the signs of stress and provide practical support to help your child manage their anxiety during the exam period. With the right approach, you can help your child cope with exam pressure and approach tests with confidence.
Read on to:
• Identify the signs of stress in your child
• Learn how to support your child’s physical health
• Discover how to help them manage their study time
• Create a calm and flexible environment during exams
• Know when to seek additional help
Watch for signs of stress
Children may not always have the words to express their anxiety, but their behaviour can give you clues. Look out for signs such as irritability, difficulty sleeping, changes in eating habits, or withdrawal from social activities. If your child is struggling with overwhelming feelings before exams, it’s important to acknowledge their emotions and offer reassurance.
You might also notice subtle signs like excessive worrying, headaches or stomach issues. Identifying these signs early gives you the opportunity to intervene and provide support, whether that’s through talking, relaxation techniques or simply being there to listen.
Make sure your child eats well
Nutrition plays a significant role in managing stress. When your child is anxious, they may forget to eat properly, but a well-balanced diet is key to stabilising their mood and energy levels. Encourage your child to eat a variety of foods, particularly those rich in nutrients that support brain function, such as whole grains, fruits, vegetables and lean proteins.
Avoid sugary snacks or caffeine, which can lead to energy spikes followed by crashes. Instead, aim for smaller, regular meals throughout the day to keep their energy steady and their mood balanced.
Help your child get enough sleep
Lack of sleep can make anxiety worse and impair concentration, making it harder for your child to focus during exams. Set up a consistent sleep routine well before the exams start. Encourage your child to wind down before bed by avoiding screens and creating a calm, quiet environment.
Ensure your child gets enough sleep—most teenagers need between 8-10 hours a night. If they’re having trouble sleeping due to exam stress, you might try relaxation exercises or a warm bath to help them unwind before bedtime.
Be flexible during exams
While exams are important, they should not become the sole focus of your child’s life. Be flexible with your child’s schedule during exam time. If they need a break from studying, allow them to rest without feeling guilty. A balanced approach to studying will help reduce stress.
Be mindful of how long your child is studying. Short, focused study sessions with breaks in between are often more effective than long, continuous hours of work. Encourage your child to find their own rhythm and pace to avoid burnout.
Help them study
While it’s important for your child to take responsibility for their studies, you can still offer support with their preparation. Set up a quiet, distraction-free study area, and help them create a study plan that breaks tasks into manageable chunks.
You can also help by reviewing key concepts or practising exam questions together. Sometimes, simply knowing that you’re there to encourage them can boost their confidence and alleviate some of the anxiety around studying.
Talk about exam nerves
It’s normal to feel nervous before exams, but it’s important to address those feelings. Create a space where your child feels comfortable talking about their worries. Remind them that exam nerves are part of the process and that most people experience them.
Encourage a positive perspective—while exams are important, they do not define your child’s worth. Help them focus on doing their best, rather than striving for perfection.
Encourage exercise
Physical activity is an excellent way to relieve stress and improve mood. Encourage your child to take breaks and engage in regular exercise during exam time. A walk, bike ride, or even a quick run can release endorphins and reduce tension.
Exercise doesn’t need to be intense—it can be as simple as a dance session in their room or a family walk in the park. The key is to make sure they get moving and take their mind off their exams for a little while.
Make time for treats
In the midst of all the studying, it’s important to make time for fun and relaxation. Your child needs moments to unwind and recharge. Plan enjoyable activities—watching a favourite film, playing a game, or spending time with friends.
Rewarding your child with small treats or breaks can also help alleviate some of the pressure they might be feeling. Whether it’s a relaxing afternoon or a favourite snack, these little moments of enjoyment will remind them that there is more to life than just exams.
Do not add to the pressure
As a parent, it’s important not to inadvertently add to your child’s stress. Avoid placing additional pressure on your child to achieve specific grades. Instead, focus on encouraging their effort and resilience. Let them know that you’re proud of their hard work, no matter the outcome.
Praise their determination and remind them that exams are just one part of a much larger journey. When your child feels supported and understood, they’ll be better equipped to manage their stress.
When to get help
If your child’s anxiety is becoming overwhelming and affecting their overall well-being, it may be time to seek professional help. A mentor or therapist who specialises in exam stress can offer guidance and teach coping strategies. Sometimes, having someone outside of the family to talk to can make a significant difference in managing anxiety.
If you feel your child would benefit from additional support, consider booking a mentoring session with an experienced professional.