Exams can be a stressful time for children and for parents too. Whether your child is sitting their SATs, GCSEs, or A-Levels, the pressure to perform can feel overwhelming. As a parent, carer, or teacher, your role isn’t just about ensuring they study hard, it’s about providing emotional support, fostering resilience, and creating a balanced environment where they can thrive.

But how do you strike the right balance between encouragement and pressure? How can you help without hovering? And what do you do when meltdowns happen?

In this guide, we’ll explore different exam scenarios, practical solutions, and expert-backed tips to help your child navigate exams with confidence while keeping your family safeguarding and parent-child relationship strong.

Understanding Exam Stress: Why It Happens & How It Affects Your Child

Before jumping into solutions, it’s important to recognise what exam stress looks like. Some children become withdrawn, others irritable, and some may even experience physical symptoms like headaches or sleeplessness.

Common Scenarios & How to Respond

1. The Procrastinator: “I’ll study later!”

When your child keeps delaying revision, scrolling through social media instead of hitting the books, it’s easy to get frustrated. Instead of nagging, try breaking tasks into manageable chunks using techniques like the Pomodoro method 25 minutes of focused study followed by a 5-minute break. A visual timetable can also help them track progress, and small rewards (like a favourite snack after a study session) can boost motivation without adding pressure.

2. The Overwhelmed Child: “I can’t do this!”

Tears, panic, and phrases like “I’m going to fail” are signs your child is drowning in stress. In these moments, reassurance matters more than solutions. Let them know it’s okay to feel this way, and shift their focus from results to effort: “You’re working so hard, and that’s what counts.” Simple calming techniques deep breathing, a short walk, or even just a hug can help reset their mindset

3. The Perfectionist: “I have to get full marks!”

Some children fixate on flawless performance, revising excessively and crumbling over minor mistakes. Help them reframe errors as part of learning: “Getting this wrong now means you won’t in the exam.” Encourage balance by scheduling breaks and downtime, and remind them that self-worth isn’t tied to grades.

Practical Ways to Support Your Child Through Exams

1. Foster a Positive Study Environment

A quiet, clutter-free space signals to the brain that it’s time to focus. Keep healthy snacks and water nearby to maintain energy, and stick to a consistent routine predictability reduces anxiety.

2. Teach Effective Study Habits

Active recall (self-testing) and practising past papers are far more effective than passive reading. Show them how to prioritise tough subjects first and use tools like mnemonics or mind maps to make memorisation easier.

3. Offer Emotional Security

Sometimes, children just need to vent without hearing solutions. Avoid comparisons (“Your sister never struggled with this”) and model calm behaviour if you’re stressed, they’ll absorb it. After exams, focus on celebrating effort, not just results.

Final Thought: Exams Are Temporary, Your Support Lasts Forever

While exams matter, they don’t define your child’s worth. By balancing practical help with emotional reassurance, you’re not just guiding them through tests, you’re teaching resilience for life.

Need more family safeguarding tips? Stay tuned for our next post on maintaining a strong parent-child relationship during high-pressure moments.