Exam stress and teenagers
Exam stress, results and the uncertainty of what comes next can feel overwhelming for both parents and teenagers. It helps to build skills for managing exam expectations and handling academic pressure. Check out the resources for practical tips and stories about how other parents and carers support their teenagers through exam anxiety and stress.
Frequently asked questions about exam stress and teenagers
Exam stress in teens can be caused by many things. Common triggers include:
high expectations from themselves, parents, or teachers
fear of failure, worrying about letting people down or not meeting goals
poor preparation, feeling behind or unsure how to study effectively
perfectionism and setting impossibly high standards
life outside school, stress at home, friendship issues, or health concerns that make focusing harder.
Every teen is different, so it helps to understand your teen’s stress before working with them on solutions.
Yes. Feeling nervous before exams is a normal human response. A little exam stress can even be helpful, motivating your teen to study and stay focused. But when anxiety becomes overwhelming, like causing trouble sleeping, panic attacks, or avoidance, it can start to affect their wellbeing and performance. That’s when it’s time to step in with support and possibly seek professional help.
Hear one parent’s story about how they supported their teen through exam stress.
Exam stress can often kick in a few weeks before exams, especially when revision timetables start or assessment deadlines pile up. For some teens, stress builds gradually, while for others, it peaks the night before or even the morning of the exam. Big transition points, like Year 10 exams, Year 12 trials, or final assessments, can trigger higher-than-usual stress levels. Learn more about exam stress and teens.
Here’s how you can support your teen’s learning without making them feel overwhelmed.
Focusing on effort—not just results—by encouraging persistence, problem-solving, and progress.
Avoiding comparisons with their peers. Every student learns at a different pace and in different ways.
Keeping perspective. Remind them exams are important, but that they’re not the only measure of success.
Listening more than talking. Sometimes teens just need to feel heard without judgement or extra advice.
Think of it as being more like a teammate and supporting them in developing practical strategies to manage study and exam stress.
Here are some strategies to try with your teen to help calm nerves if they're stressed about upcoming exams:
Help them prepare a study plan. Knowing what and when to revise can ease last-minute panic.
Encourage breaks and movement. Physical activity can help lower stress hormones.
Promote healthy habits, like good sleep, balanced meals, and staying hydrated.
Encourage relaxation techniques, such as deep breathing, mindfulness apps, or calming music, which can help them relax before walking into the exam room.
Reassure them, letting them know you’re proud of them for showing up and trying, regardless of the result.
Read more about practical strategies to manage exam stress.