Exam anxiety: practical techniques for students and parents
Some nerves before an exam are normal and even helpful. When worry starts to take over, these practical steps can help students revise, sleep and perform better.
Feeling nervous before an exam is normal. A moderate level of pressure can sharpen focus and motivation. Exam anxiety becomes a problem when worry makes it hard to revise, sleep or think clearly in the exam room. The good news is that there are practical, well-tested things students can do, and parents can help.
Recognise the signs
- Constant worrying thoughts such as "I am going to fail" or "my mind will go blank".
- Trouble falling asleep, headaches, stomach aches or a racing heart.
- Avoiding revision, or revising for hours without taking anything in.
Before the exam: plan, do not cram
- Make a realistic timetable. Short, focused blocks of 25 to 45 minutes with breaks usually work better than long sessions.
- Use active revision. Practice questions, flashcards and explaining a topic out loud help memory more than re-reading.
- Protect sleep. Sleep is when the brain consolidates what you learned. Late-night cramming often costs more than it gains.
- Move your body. A short walk or exercise helps lower stress and improves concentration.
A breathing exercise for the exam room
When anxiety rises, breathing tends to become fast and shallow. Slowing the out-breath helps the body calm down:
- Breathe in gently through your nose for a count of four.
- Breathe out slowly through your mouth for a count of six.
- Repeat for one to two minutes, letting your shoulders drop.
Reframe the inner voice
Notice unhelpful thoughts and answer them like a supportive friend would. "If I do not know the first question I will fail everything" can become "I will start with a question I know and come back to this one". This is one of the techniques exam coaches practise with students.
How parents can help
- Ask how they are feeling, not only how revision is going.
- Help with routines: meals, sleep and screen breaks.
- Keep perspective. Results matter, but there is almost always more than one route forward.
When to get more help
If anxiety continues long after exams, or comes with panic attacks, very low mood or thoughts of self-harm, speak to a GP or school counsellor straight away. Charities such as YoungMinds and Mind have guidance for young people and parents.
An exam coach can help with planning, motivation and confidence. You can find exam and student coaches, online or near you, on Coaching Session.
Sources & further reading
edit_noteHow we write: articles are written by practitioners and reviewed by an accredited coach before publishing. We update them when guidance changes.