A Parent’s Guide to Supporting Your Child Through Exam Stress: Strategies for Calming Both You and Them

Picture of a mother supporting their child with exam stress

Dear Parents,

As your child navigates the challenging waters of exam season, it’s natural for you to feel a whirlwind of emotions – from pride and anticipation to worry and concern. But in the chaos, it’s essential to remember that you play a vital role in supporting your child through this challenging time. By staying calm and grounded, you can help create an environment that promotes success, resilience, and well-being for both you and your child. Let’s explore some practical strategies for calming yourself down and supporting your child through exam stress.

Manage Your Own Stress:

Before you can effectively support your child, it’s crucial to take care of your own well-being.

Recognise and acknowledge your own feelings of stress and anxiety, and take proactive steps to manage them.

Practice self-care activities that promote relaxation and stress relief, such as exercise, meditation, or spending time in nature.

By prioritising your own well-being, you’ll be better equipped to support your child through their exam journey.

Keep Communication Open:

Create an open and supportive environment where your child feels comfortable expressing their feelings and concerns about exams. Encourage honest communication, and actively listen to your child’s thoughts and emotions without judgment.

Validate their feelings and offer reassurance that it’s normal to feel nervous before exams.

By keeping communication channels open, you’ll strengthen your bond with your child and provide them with much-needed emotional support.

Focus on Effort, Not Just Results:

Remind your child that their worth is not defined by exam scores or academic achievements.

Emphasise the importance of effort, perseverance, and personal growth, regardless of the outcome.

Celebrate their hard work and dedication, and acknowledge their progress and achievements along the way.

By focusing on effort rather than results, you’ll help foster a growth mindset that empowers your child to thrive, regardless of exam outcomes.

Create a Calm and Supportive Environment:

Foster a calm and supportive home environment that promotes relaxation and well-being during exam season.

Encourage healthy habits such as regular exercise, balanced nutrition, and plenty of sleep.

Create a designated study space for your child that is free from distractions and conducive to concentration.

Offer words of encouragement and support, and remind your child that you’re there for them every step of the way.

Teach Stress Management Techniques:

Teach your child practical stress management techniques that they can use to alleviate exam anxiety and promote relaxation. Encourage activities such as deep breathing exercises, mindfulness meditation, or progressive muscle relaxation.

Practice these techniques together as a family, modelling healthy coping strategies and promoting emotional resilience.

Offer Practical Support:

Offer practical support to help alleviate your child’s exam stress. Assist them with creating a study schedule, providing guidance on effective study techniques, and offering to quiz them on exam material.

Help them stay organised by keeping track of important dates and deadlines, and provide practical assistance with any logistical challenges they may face.

Encourage Balance and Perspective:

Encourage your child to maintain balance in their life during exam season, balancing academic responsibilities with leisure activities, hobbies, and social connections.

Remind them that exams are just one part of their academic journey and that their worth extends far beyond their performance in exams.

Encourage them to keep things in perspective and to prioritize their overall well-being above all else.


Remember, as a parent, your role is to provide love, support, and encouragement to your child, especially during times of stress and uncertainty. By staying calm, grounded, and supportive, you can help your child navigate exam stress with confidence, resilience, and grace.

With warmest regards,



Clinical Hypnotherapist

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