Helping Your Child Manage Exam Nerves: A Parent’s Guide

lbenglishtutor1
May 8
3 min read

Exams can be stressful – not just for students, but for parents too. If your child is feeling anxious, overwhelmed, or panicked about upcoming assessments, you're not alone. Exam nerves are common, but with the right support, they can be managed and even turned into a source of motivation.

At Top Class Learning, we work with many families whose children are preparing for GCSEs, A-Levels, or mock exams. In this blog, we’ll explore why exam anxiety happens and – most importantly – how parents can help.

Why Do Children Get Anxious About Exams?

Exam stress can stem from many sources, including:

Fear of failure
High personal expectations
Pressure from school or family
Lack of preparation
Comparing themselves to others

Some children feel physical symptoms – headaches, stomach aches, poor sleep – while others may withdraw, procrastinate, or become tearful and irritable. Recognising the signs early allows you to step in and support them.

💬 1. Start with Open Conversations

Create a calm, non-judgemental space for your child to talk.

Try saying:

“You seem a bit stressed lately – would you like to talk about it?”
“It’s totally normal to feel nervous before exams. I’m here to help you through it.”
“Let’s figure out what’s worrying you most so we can make a plan.”

Avoid dismissing their feelings with comments like “Don’t worry – you’ll be fine.” Instead, validate their concerns and help them feel understood.

📝 2. Help Them Create a Realistic Revision Plan

A well-structured revision plan can reduce panic and build a sense of control. Work with your child to:

Break subjects down into manageable chunks
Balance different subjects over the week
Include short breaks and days off
Avoid last-minute cramming

Students who feel in control of their revision tend to feel more confident walking into the exam room.

🧠 3. Focus on Progress, Not Perfection

Perfectionism is a major trigger for anxiety. Remind your child:

It's OK to make mistakes – they’re part of learning
A ‘bad’ mock result doesn’t mean they’ll fail the real thing
Improvement is more important than perfection

Celebrate effort as much as results. Did they revise for 30 minutes without distractions? Fantastic. Did they complete a past paper, even if it went badly? That’s still a win.

💪 4. Encourage Healthy Habits

Sometimes the best way to support revision is to focus on wellbeing:

Sleep: Encourage a regular bedtime and screen-free wind-down time
Food: Avoid too much sugar or caffeine and ensure they eat proper meals
Exercise: Even a short walk can help reduce anxiety and improve focus
Downtime: Revision breaks should include proper rest – not just scrolling on their phone

Remind your child that looking after their brain also means looking after their body.

🧘 5. Try Simple Relaxation Techniques

If your child is experiencing intense nerves, try introducing them to techniques such as:

Box breathing: Breathe in for 4, hold for 4, out for 4, hold for 4 – repeat
Visualisation: Picture themselves succeeding in the exam, calm and in control
Grounding: 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, 1 they can taste

Even practising these for 5 minutes a day can help reduce panic and improve concentration.

🧭 6. Be the Calm in the Storm

As a parent, your approach can set the tone. Try to:

Avoid excessive pressure or unrealistic expectations
Stay calm and encouraging, even when your child is tense or emotional
Reassure them that exams are important – but not the only measure of success

Let them know: your worth is not defined by your grades. That message can be more powerful than any revision technique.

✅ Final Thoughts

Exam nerves are normal – but they don’t have to take over. With the right blend of preparation, perspective, and encouragement, your child can face their exams feeling confident and calm.

At Top Class Learning, we’re here to help every step of the way. Whether your child needs academic support, confidence-boosting, or tailored exam practice, our expert English tutors can make a real difference.

Get in touch today to find out how we can support your child through exam season and beyond.