Exam season—whether it’s GCSEs, AS, or A-Levels—can be a stressful time for teenagers. Even if you’re staying calm as a parent, your teen may be feeling the pressure. The good news? Research shows that parental support is one of the most powerful factors in student success—even more than social class.
Here’s how you can make a real difference during exam season.
1. Keep Communication Open
Talk to your teen daily—ask how they’re feeling, what subjects they’re finding tough, or how you can help. Just being a sounding board can ease pressure. Something simple like making them a cup of tea or a snack after school shows you’re there for them.
2. Fuel Their Focus with Good Nutrition
Healthy food helps stabilise mood and maintain energy. Encourage protein-rich breakfasts like eggs or Greek yogurt, prep fruit salads for their school bag, and keep them hydrated with water or squash. Avoid the junk food trap—it can increase tiredness and mood swings.
3. Stick to a Consistent Sleep Routine
Teens need at least 8 hours of sleep to function at their best. Help them maintain a regular bedtime—even if there’s no exam the next day. A good sleep pattern supports memory, focus, and overall wellbeing. Check out The Sleep Charity for great advice.
4. Get Involved (Without Taking Over)
Keep track of their exam timetable—stick it on the fridge or a family calendar. Offer to quiz them, read over essays, or find past papers. You don’t need to understand the subject—your support helps them feel less alone. Just try to strike a balance between support and nagging!
5. Schedule in Downtime
Burnout is real. Encourage breaks: a walk, a swim, or even just a tech-free hour. Socialising is important too—but maybe skip group revision if it’s more snack chat than study. Remind them this season is temporary and relaxation will come soon.
Final Thoughts
Your teen doesn’t need you to be a tutor—they need you to be a calm, consistent presence. Exams might feel all-consuming right now, but with your support, they can get through it feeling stronger and more confident.
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21 Responses
With a son who is doing his GCSEs right now this is a very helpful post. He’s got a day off from exams today, but is in his bedroom revising for an exam tomorrow. He’s having a break this afternoon, heading to the park for a game of footie with his mates. I’ve told him it’s only a few weeks and then it’s all over. x
Perfect tips – these should be cut out and given to all parents. I really think communication is particularly vital and that parents have to make an effort here (I try to!)
Lots of fantastic tips here! This time of year can be very stressful. I think that this post is spot on with all it’s points. Routine, eating well and getting some rest are all very important.
Some great tips! I like the sound of providing the nutrition and the breaks – it’s important, but I bet it often gets forgotten.
Fab tips! Exam time can be so so stressful, well it was for me 19 years ago (yes I am old lol) Nurtition and breaks are the 2 key points i agree
Thanks for this Emma, a very useful post. My eldest is in year 10, so doing a couple of GCSEs this year. It’s easing us in gently but I’m more stressed out about her not taking them seriously enough, than she is about doing them! I need to get a grip by this time next year 😉
Some very wise advice there and it is so true that communication is really important
Great advice, a very stressful time for teens x
Fab tips. Food and exercise were always key for me
Thanks for the advice – I think the hot chocolate idea will be much appreciated here. I shall get some cream, marshmallows and chocolate for it. It is my oldest’s last proper day at school tomorrow – EVER! eek
Kian is doing half his GCSE’s this year and half next year which we are hoping will ease the pressure a bit. Great tips
Great post and really useful tips. I am dreading mine getting old enough for exams, such a stressful time but I’ll try to remember all of this so thank you!
Some fab tips and remembering to take a break is also so helpful x
Great tips. My son is doing his GCSE’s right now and even though I feel like I’ve been hounding him in the lead up (since last September lol), I’m really proud of how much he’s knuckled down. He’s surprised me actually. But you’re right, keep talking is key. And in fact, this has reminded me to go and ask if he’s had enough to drink this morning! Good luck to your daughter x
fab tips Emma, i have to say i am dreading my teen going through exams in a couple of years .. eek!
Some great tips to help teenagers during their exams.
I have a while to go before exams set in, but these are useful tips.
These are such great tips and great idea to remind them of the good times ahead 🙂
Those are some great tips. It’s a lot of pressure for people going through their exams I think having regular breaks is a must.
Great post – I wrote and vlogged about similar, my daughter is going through her GCSEs. Kaz x
Love this post. Thanks