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Revision | On My Mind | Anna Freud Centre

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If you're stressed with exams, revision can be a form of self-care, because it can make you feel more in control of your exam stress or anxiety, and make you feel better prepared to get the grade that you are hoping for.

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Young Minds - Mental Health during exams 

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Young Minds - Mental Health during exams 

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Exam Stress | How To Deal with Exam Stress

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It's normal to feel a bit worried about exams, but sometimes they can make you feel anxious or depressed. Find out how you can deal with exam stress.

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You can either complete these revision techniques on the computer using the booklet in PowerPoint print off the slides to have physical copies.

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Jason Stephenson - Sleep Meditation Music

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Exam Success Meditation - Stay Calm & deal with test taking nerves & anxiety

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If you're worried about how your child is coping with exams at school, here is our advice and information on where you can get help.

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Exams are a stressful time for any young person

Mood swings and outbursts are more likely to occur during this period. Look out for other signs that your child may be struggling, including poor sleep patterns or a change in appetite or behaviour.

It's worth preparing ways of supporting your child during exam weeks and thinking about how you will react and respond on the day if they don't get the result that they, or you, are hoping for.

Things that can really help

Work with your child to find what revision style works for them.

Encourage your child to take revision breaks and find a balance between studying and doing things they find enjoyable and relaxing.

Make sure they are eating and drinking at regular intervals.

Encourage them to take some time after revising to wind down.

Reassure them - reinforce that you are and will be proud of them no matter what happens.

Remain positive and hopeful!

Plan a treat or an activity together to mark the end of the exams.

Set aside one to one time so that they can talk to you about any worries.

Let them know their feelings are valid and normal, but also offer support and solutions where possible.

Anxiety is often worst at night and this means it is useful to encourage a good bedtime routine.

Work with them to develop relaxation techniques.

If anxiety and stress start impacting their day-to-day life, seek help from your GP.

How can the school help?

Speak to your child's teacher(s) to find out what revision techniques they recommend.

If your child is struggling with a specific subject, talk to the relevant teacher and explore whether they can provide additional help.

Find out if the school has learning mentors that can help with practical steps including revision timetables.

If your child has additional learning or developmental needs, speak to the school SENCO and establish what specialist provision they can put in place.

How to manage a 'disappointing' results day

If your child is unhappy with their exam results it can be tough to deal with. Here are some things that can help:

If your child is happy to show you their results statement, you might find it helpful to have a look, just in case they have misread or misunderstood, or overlooked something.

Accept their feelings, whatever they are - disappointment, anger, embarrassment, bravado. Their feelings are neither right nor wrong, they just are. Don't offer immediate judgement, or solutions, or even reassurance - there will be plenty of time for conversations later.

Reflect back how they are feeling to show you have understood, for example, "I can see you're disappointed with the Maths result."

Let them know you love them through highs and lows. Big hugs are good (although probably very embarrassing in public).

Show you're on their side - it could be something small like getting their favourite snack.

Give yourself some breathing space and time to reflect.

Ask the school to help your child explore any possible next steps, such as re-takes, re-marking or alternative courses.

If your child is disappointed with their results, they might also be embarrassed. Agree with your child how they want their results discussed with family and friends, if at all.

You might also find this helpful:

Where to get help

Useful helplines and websites:

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Exam Time & Exam Stress | Parents Guide To Support

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If you're worried about how your child is coping with exams at school, here is our advice and information on where you can get help. Get advice and updates directly to your inbox Join our fight for children and young people's mental health.

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How to support your child through their revision and exams

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Exams are a very stressful time for everybody involved but more often than not students put immense pressure on themselves to do well.

If you are worried about your child, our experts, an Adolescent Clinical Psychologist, GP and Deputy Head Teacher, have tips on how to spot when your child is becoming stressed and what practical steps you can take to help reduce their stress. Plus there's advice from parents who have been in your situation and know only too well what you are going through.

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BBC - Advice for parents whose children are sitting exams

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Exams are a very stressful time for everybody involved but more often than not students put immense pressure on themselves to do well. If you are worried about your child, our experts, an Adolescent Clinical Psychologist, GP and Deputy Head Teacher, have tips on how to spot when your child is becoming stressed and what practical steps you can take to help reduce their stress.

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Tests and exams can be a challenging part of school life for children and young people and their parents or carers. But there are ways to ease the stress.

Watch for signs of stress

Children and young people who are stressed may:

worry a lot

feel tense

have headaches and stomach pains

not sleep well

be irritable

lose interest in food or eat more than normal

not enjoy activities they previously enjoyed

be negative and have a low mood

feel hopeless about the future

Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help young people share their worries and keep things in perspective.

Encourage your child to talk to a member of school staff who they feel is supportive. If you think your child is not coping, it may also be helpful for you to talk to their teachers.

Try to involve your child as much as possible.

Make sure your child eats well

A balanced diet is vital for your child's health, and can help them feel well during exam periods.

Some parents find high-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, make their children hyperactive, irritable and moody.

Where possible, involve your child in shopping for food and encourage them to choose some healthy snacks.

Read more about eating a balanced diet.

Help your child get enough sleep

Good sleep improves thinking and concentration. Most teenagers need 8 to 10 hours' sleep a night.

Allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed, to help them get a good night's sleep.

Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of panicky last-minute study.

Be flexible during exams

Be flexible around exam time. When your child is revising all day, do not worry about household jobs left undone or untidy bedrooms.

Staying calm yourself can help. Remember, exams do not last forever.
The Family Lives website has more information about coping with exam stress Health for Teens also has information and advice about how to prepare for exams and deal with exam stress

Help them study

Make sure your child has somewhere comfortable to study. Ask them how you can support them with their revision.

Help them come up with practical ideas that will help them revise, such as drawing up a revision schedule or getting hold of past papers for practice.

To motivate your child, encourage them to think about their goals in life and see how their revision and exams are related to them.

Talk about exam nerves

Remind your child that it's normal to feel anxious. Nervousness is a natural reaction to exams. The key is to put these nerves to positive use.

If anxiety is getting in the way rather than helping, encourage your child to practise the activities they'll be doing on the day of the exam. This will help it feel less scary.

For example, this may involve doing practice papers under exam conditions or seeing the exam hall beforehand. School staff should be able to help with this.

Help your child face their fears and see these activities through, rather than avoiding them.

Encourage them to think about what they know and the time they've already put into studying to help them feel more confident.

Encourage exercise during exams

Exercise can help boost energy levels, clear the mind and relieve stress. It does not matter what it is - walking, cycling, swimming, football and dancing are all effective.

Activities that involve other people can be particularly helpful.

Read more about the physical activity guidelines for children and young people.

Do not add to the pressure

Support group Childline says many children who contact them feel that most pressure at exam time comes from their family.

Listen to your child, give them support and avoid criticism.

Before they go in for a test or exam, be reassuring and positive. Let them know that failing is not the end of the world. If things do not go well they may be able to take the exam again.

After each exam, encourage your child to talk it through with you. Discuss the parts that went well rather than focusing on the questions they found difficult. Then move on and focus on the next test, rather than dwelling on things that cannot be changed.
See Childline's advice on exam stress and pressure

Make time for treats

With your child, think about rewards for doing revision and getting through each exam.

Rewards do not need to be big or expensive. They can include simple things like making their favourite meal or watching TV.

When the exams are over, help your child celebrate by organising an end-of-exams treat.

When to get help

Some young people feel much better when exams are over, but that's not the case for all young people.

Get help if your child's anxiety or low mood is severe, persists and interferes with their everyday life. Seeing a GP is a good place to start.

Read more about anxiety in children.

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Find out how to help your child through the stress of school exams and tests, including what you can do to help them cope with nerves and anxiety, plus advice about diet, sleep and exercise.

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Here you can find a range of videos to show you how the Read&Write toolbar works on Windows machines.

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Share your videos with friends, family, and the world

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Demo Videos for Read&Write for Google Chrome

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Demo Videos for Read&Write for Google Chrome

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Here you can find a range of videos to show you how the Read&Write toolbar works on Google Chrome devices.

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Read&Write for Google Chrome™ Feature Demos

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Learn more about features and tips for using Read&Write for Google Chrome™

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You will find instruction manuals to load the programme onto your home computers and for how to use the programme here.