Helping Our Teens Manage Stress at Exam time.
Exam season is stressful for many teens, but with the right support and tools, they can approach it confidently and calmly. Research shows that effective stress management not only improves mental well-being but can also boost academic performance. Here are some proven, evidence-backed strategies to help your teen manage exam stress:
Mindful Breathing
Studies show that deep breathing exercises can activate the body’s relaxation response, reducing anxiety and improving focus. Encourage teens to practice 5-10 minutes of mindful breathing to calm their nerves before study sessions or exams.Take Regular Breaks
Research highlights that short, frequent breaks improve concentration and reduce burnout.
Try the Pomodoro technique: 25 minutes of focused study followed by a 5-minute break, giving the brain time to recharge.Eat Well & Stay Hydrated
Nutrition directly impacts brain function. Research shows that a balanced diet rich in fruits, vegetables, whole grains, and proper hydration can enhance cognitive performance. Encourage your teen to eat brain-boosting snacks like nuts, yogurt,
or fruit.Get Moving
Physical activity is a proven stress reducer. Exercise releases endorphins, which elevate mood and reduce feelings of anxiety. Even a short walk or stretching during study breaks can significantly impact.Prioritise Sleep
Studies have consistently shown that teens who get adequate sleep perform better academically. Sleep helps the brain consolidate information and reduces stress, so make sure your teen is getting at least 8 hours of rest.Positive Self-talk
Cognitive-behavioral research shows that replacing negative thoughts with positive, constructive ones can reduce anxiety and build self-confidence. Encourage your teen to practice positive affirmations, such as "I am prepared" or "I can do this."Create a Study Plan
Research suggests that breaking down large tasks or “chunking” them into manageable steps reduces overwhelm. Help your teen create a simple, structured study schedule that sets realistic goals and includes time for relaxation.Stay Connected
Emotional support from family, friends, or teachers has been shown to buffer against stress. Let your teen know they don’t have to manage it alone—open communication can make all the difference.
With these proven strategies, your teen can manage exam stress more effectively and enhance their overall well-being and academic success. Supporting them through this process will help them stay grounded, focused, and confident as they approach their exams.
If your teen could benefit from further support, our therapists at The Psychology Group are here to help.
Book a session with one of our experts today!