How to Help Your Child If They Feel Overwhelmed

The exam period can be one of the most stressful times in a young person’s life, and it’s not uncommon for students to feel overwhelmed by the pressure of preparing for GCSEs, A-Levels, or other important assessments. As a parent, it can be difficult to watch your child struggle with stress and anxiety, but your support can make a huge difference. Here’s how you can help your child navigate this challenging time with patience, empathy, and practical advice.

1. Create a Calm, Supportive Environment

One of the first things you can do is ensure that your home environment is as calm and stress-free as possible. The exam period is already filled with tension, so a peaceful home can provide a sense of stability and reassurance.

Here’s what you can do:

• Limit distractions: Ensure that your child has a quiet, dedicated study space where they can focus without interruptions from TV, social media, or other distractions.
• Set boundaries: Help them strike a balance between study and relaxation. While it's important to revise, they also need time to recharge.
• Provide comfort: Little gestures like making their favourite meal, giving them a cup of tea, or simply being there to chat can create a sense of emotional security.

2. Encourage a Structured Revision Plan

When your child feels overwhelmed, it can be difficult for them to know where to start. Help them create a structured revision plan that breaks down tasks into manageable chunks.

• Make a timetable: Sit down with your child and help them create a revision timetable that covers all the necessary subjects without cramming too much into one day. Ensure they schedule time for breaks, meals, and sleep.
• Focus on prioritisation: If there’s too much to cover, help them prioritise subjects based on the exam schedule and which areas need more focus.
• Keep it flexible: Remind your child that life happens; if they don’t stick to their plan perfectly, that’s okay. Adaptations and adjustments can always be made.

3. Help Them Manage Stress and Anxiety

Feeling anxious or stressed during exams is completely normal, but it’s important that your child learns healthy ways to manage those emotions. As a parent, you can offer support by modelling calm behaviour and encouraging coping strategies.

• Talk about their worries: Allow your child to voice their concerns. Sometimes, just talking through what’s bothering them can ease their mind. Let them know that their feelings are valid and that everyone experiences stress at some point.
• Teach relaxation techniques: Encourage deep breathing, mindfulness, or even short meditation sessions to help them manage their stress. A 10-minute walk outside or a quick exercise session can also help to relieve tension.
• Keep perspective: Remind them that exams are important but not the end of the world. Reassure them that, regardless of the outcome, they are not defined by their exam results.

4. Encourage Regular Breaks and Downtime

Overworking can lead to burnout, so it’s important to encourage your child to take regular breaks during revision sessions. The human brain can only focus for a limited amount of time, and cramming for hours on end is not productive.

• Follow the 50-10 rule: Suggest they study for 50 minutes and take a 10-minute break. During breaks, they can stretch, hydrate, or do something relaxing.
• Promote healthy activities: Encourage activities that will help them unwind, like reading for pleasure, listening to music, or spending time with friends. Physical activities like jogging, yoga, or swimming can also help release built-up tension and improve mood.

5. Ensure They’re Looking After Their Health

The stress of exam preparation can often lead to poor self-care, but it's essential that your child looks after their physical and mental wellbeing to perform their best.

• Sleep: Encourage your child to maintain a consistent sleep routine. Lack of sleep can affect concentration, mood, and memory, all of which are essential during the exam period. Aim for 8 hours of sleep a night and remind them that rest is just as important as revision.
• Healthy food: Ensure they’re eating balanced, nutritious meals. Encourage foods that boost brain power, such as fish, fruit, vegetables, and nuts. Avoid too much caffeine or sugar, as they can cause energy crashes.
• Hydration: Remind them to drink plenty of water throughout the day to stay hydrated, as dehydration can affect focus and concentration.

6. Keep Communication Open

During the exam period, students can become absorbed in their revision, and this can lead to feelings of isolation. It’s important to maintain open communication with your child.

• Ask how they’re feeling: Regularly check in with them, not just about their revision but about their emotional wellbeing. Ask open-ended questions like, “How are you feeling about the exams today?” or “Is there anything you need help with?”
• Offer reassurance: If your child is feeling uncertain, remind them that they’ve worked hard and prepared well. Acknowledge that it's okay to feel nervous and that they have your full support.
• Don’t add extra pressure: While it’s tempting to ask about their grades or progress, avoid adding more pressure. Instead, focus on providing reassurance, encouragement, and a listening ear.

7. Be Supportive if They Need to Take a Break from Revision

Sometimes, when the pressure becomes too much, your child might need a longer break to clear their head. This could mean spending a day away from revision or engaging in a fun activity to relieve stress. Support this decision, as a mental break can help refresh their mind and increase productivity when they return to their studies.

8. Stay Positive and Celebrate Small Wins

It’s easy to focus on the negatives when things feel overwhelming but try to help your child celebrate small successes along the way. Whether they’ve successfully revised a difficult topic, managed a full day of study, or simply made it through the week without feeling completely burnt out, these are all achievements that deserve recognition.

A positive attitude can help reduce anxiety and keep morale high during the exam period.

Final Thoughts

The exam period can be incredibly taxing for both students and their families, but with your support, your child can navigate it with greater ease. By creating a calm environment, encouraging healthy habits, helping them manage stress, and maintaining open communication, you’ll help them feel more in control and better equipped to tackle their exams.

Above all, remind your child that exams are just one chapter in their education journey. Whatever the outcome, they’ve already shown resilience and hard work, which are qualities that will serve them well throughout their lives.