At a glance
- Teen sleep
- 8 to 10 hours a night (NHS)
- Exercise
- At least 60 minutes a day (WHO, ages 5 to 17)
- Best preparation
- Past papers under timed conditions
- Get help when
- Anxiety is severe, persistent or disabling
Signs of stress to watch for
From the NHS guide for parents. One or two signs in exam season are common; several together, lasting weeks, deserve attention.
| What you might see | What helps first |
|---|---|
| Worrying a lot, feeling tense | Talk it through; break revision into small, finishable tasks |
| Headaches or stomach aches | Regular meals, water, breaks; see a doctor if they persist |
| Not sleeping well | A fixed bedtime, wind-down time away from screens, no all-night cramming |
| Irritability | Lower the temperature at home; tolerate untidy rooms in exam season |
| Eating much less or much more | Involve them in choosing healthy snacks; keep meals regular |
| Losing interest in things they enjoyed, low mood, hopelessness | Talk to the school; see a doctor if this lasts |
What the NHS advises parents
The NHS guidance is down to earth. Make sure your child has somewhere comfortable to study, and ask how you can help. Help them draw up a revision schedule and get hold of past papers. Remind them that nerves are normal, and if anxiety is getting in the way, have them practise the things they will do on the day, such as timed papers, so the real exam feels familiar. Encourage exercise, which helps energy, clears the mind and improves sleep.
It is also blunt about pressure: Childline told the NHS that many children who contact them feel most of the pressure at exam time comes from their family. Listen, avoid criticism, be reassuring before each exam, and after each one talk about what went well and then move on. Remind them that failing is not the end of the world, and that many exams can be retaken.
A calm revision week
An example for a Year 11 or Year 13 student in the final weeks. Adjust to your child's exams and school day.
| Part of the day | What to do |
|---|---|
| After school | Break, snack, 20 minutes outside or active |
| Early evening | Two revision blocks with a short break, mixing subjects |
| Once or twice a week | One timed past-paper section, marked against the mark scheme |
| Later evening | Family time; no new topics |
| Bedtime | Half an hour to wind down, screens away, the same time each night |
| Weekend | One longer practice session; one day mostly off |
Why preparation is the best stress relief
The NHS tips for teenagers put it simply: being well prepared is the best way to overcome exam stress. Much exam anxiety is uncertainty: not knowing what the paper will look like, or whether a weak topic will come up. Past papers answer the first question, and a plan for the weak topic answers the second. A student who has sat three timed papers in a subject usually walks into the hall calmer than one who has read their notes five times.
This is where a tutor can help with stress as well as grades. Working one to one, a tutor finds the topics a student is avoiding, tackles them in small steps, and runs timed practice so the format is familiar. For many teenagers, being able to ask the question they are embarrassed to ask in class removes a lot of the worry.
When to get professional help
- Anxiety or low mood is severe, lasts beyond the exams, or interferes with everyday life: the NHS says a GP or family doctor is a good place to start.
- Your child talks about hopelessness or harming themselves: seek help from a doctor or emergency services immediately.
- Panic attacks, not eating, or refusing to go to school.
- Tell the school: most have a counsellor, and exam boards have rules for special consideration when illness affects performance.
Common questions
Is exam stress normal?
Yes. Some nervousness is a natural reaction to exams, according to the NHS. It needs attention when it stops a teenager sleeping, eating or revising.
How much sleep does my teenager need during exams?
Most teenagers need 8 to 10 hours, according to the NHS. Sleep helps more than last-minute cramming.
Should my child stop exercising during exam season?
No. The NHS says exercise boosts energy, clears the mind and relieves stress, and WHO recommends at least 60 minutes of activity a day for 5 to 17-year-olds.
Can tutoring help with exam anxiety?
It can help when the anxiety is about specific subjects or topics: a tutor breaks hard topics into small steps and makes the exam format familiar. It does not replace medical help for severe anxiety.
How much do LiveTutor lessons cost?
Each one-to-one 60-minute lesson is $15, on a weekly plan of 1 to 5 lessons billed monthly. The first lesson is a free trial.
Sources
Dates and figures on this page come from these official and published sources. Always confirm deadlines on the official page before acting on them.