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Helping with exam worries

Nerves before exams are normal. What helps at home, what to say before and after each paper, when to talk to the school, and where to turn when worry is more than nerves.

Quick guide for parents and carers · 3 minute read

The NHS lists the signs of exam stress in a child: worrying a lot, feeling tense, headaches and stomach pains, poor sleep, irritability, eating less or more than usual, losing interest in things they used to enjoy, low mood, and feeling hopeless about the future. Some nerves are normal. The NHS suggests reminding your child that nervousness is a natural reaction to exams, and helping them put it to use.

Keep the routine going

The NHS page for parents covers most of this:

  • On sleep, the NHS says “Most teenagers need 8 to 10 hours’ sleep a night.” Allow half an hour or so to wind down between revision or screens and bed. Cramming all night before an exam is usually a bad idea.
  • A balanced diet helps, and some parents find that foods and drinks high in fat, sugar or caffeine make their children irritable and moody. Involve your child in choosing healthy snacks.
  • Exercise can lift energy levels, clear the mind and relieve stress.
  • Childline suggests setting a timer for a 20-minute break every hour.
  • When your child is revising all day, let household jobs and an untidy bedroom go.

What to say, and what to leave unsaid

The NHS page notes that, according to Childline, many children who contact them feel that most of the pressure at exam time comes from their family. The NHS advice is to listen, give support, avoid criticism, and let your child know that failing is not the end of the world.

After each paper, the NHS suggests talking about the parts that went well and leaving the hard questions alone. With English there is usually another paper soon: in 2027 the four AQA English exams are on 12 May, 19 May, 24 May and 8 June, all in the morning. The gaps are for rest as well as revision.

It also helps to know the way forward if a grade falls short. A student without a grade 4 in English keeps studying it at sixth form or college and can resit, as early as the November after their exams. Our page on what happens without a grade 4 sets out the rules.

Talk to the school

  • If worry is affecting sleep, attendance or schoolwork, tell the form tutor or head of year, and ask what support the school has.
  • If your child has a disability or learning difficulty that affects how they work in exams, ask the special educational needs coordinator (SENCO) about access arrangements well before the exams. They have to be agreed in advance.
  • If your child is ill, injured or bereaved at the time of an exam, tell the school straight away. Under the rules of the Joint Council for Qualifications (JCQ), the school decides whether to apply to the exam board for special consideration. If it is granted, the adjustment is small: at most 5% of the marks available on that paper.

When to get more help

The NHS says to get help if your child’s anxiety or low mood is severe, lasts, and gets in the way of everyday life. “Seeing a GP is a good place to start.”

  • For urgent help, use NHS 111 online or call 111 and choose the mental health option.
  • If someone’s life is at risk, call 999 or go to A&E.
  • Childline is free and confidential for anyone under 19 in the UK, day or night: 0800 1111, or a 1-2-1 chat with a counsellor online. Calls do not show on the phone bill.
  • The YoungMinds Parents Helpline is for parents and carers of a child aged 25 or under. It is free on 0808 802 5544 on weekdays, and there is a webchat. It gives advice and points you to other services, but it is not a crisis service.

Sources

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