Exam season can feel like a pressure cooker—not just for students, but for parents too. As children navigate revision schedules, coursework deadlines, and mounting expectations, families often wonder how best to support them through this period—academically, emotionally, and practically.
Helping your child through exams isn’t about solving everything—it’s about creating an environment where they feel calm, confident, and equipped. Backed by educational research and wellbeing insights, here’s a comprehensive guide for families navigating this challenging time.
1. Build a Distraction-Free, Exam-Ready Study Environment
A tidy, quiet, and consistent workspace helps students stay focused. Set up a desk with all necessary materials ready—pens, paper, revision cards—and remove mobile phones and music. According to research by Thornton et al., even the sight of a phone can reduce focus. Music, often believed to aid concentration, is actually a distraction—Perham & Currie found that students recall less when studying with music compared to silence.
💡 Pro tip: Create a study space that mimics the exam room setup—no slouching on the sofa!
2. Establish a Calm and Consistent Routine
Teens cope better with structure. Research by the American Psychological Association shows that consistent routines reduce anxiety and improve academic outcomes. Use a visual revision timetable and stick to daily rhythms with clear start/stop times, meal breaks, and rest periods.
💡 Try this: Use the Pomodoro technique (25 minutes work, 5-minute break) or space out study in 30-minute bursts, as studies show concentration starts to drop after half an hour.
3. Prioritise Quality Sleep
Sleep is non-negotiable. According to Scullin, students who sleep 8+ hours before exams perform better. A consistent bedtime, screen-free wind-down time, and avoidance of caffeine help maintain a healthy sleep cycle.
💡 Bedtime tip: Encourage reading instead of reaching for devices, and avoid coffee or energy drinks in the evening.
4. Nourish the Brain
Nutrition has a measurable impact on academic performance. A study by Belot & James found that a healthy diet affects thinking, behaviour, and resilience. Skipping breakfast, for instance, leads to reduced attention and recall (Busch).
💡 Boosts for the brain: Encourage omega-3-rich foods (like salmon or walnuts), stay hydrated, and start every day with a healthy breakfast.
5. Movement Matters
Physical activity boosts memory and reduces stress. The British Psychological Society notes that active breaks help reset the brain and improve retention. Encourage outdoor time, sports, or even short walks between study sessions.
💡 Balance idea: Two hours of revision a day is great, but break it into four 30-minute slots with a quick break in between.
6. Use Proven Revision Techniques
Support your child in using effective, evidence-based revision strategies:
- Spacing: Spread study sessions over time. This is one of the most robust strategies in memory research (Coe et al.).
- Flashcards: Create question-answer cards, test regularly, and use the 10 envelope method to sort facts by mastery level.
- Red Pen Brain Dumps: Write everything they know on a topic, review their notes, and add what was missed in red. This visualises what still needs learning.
- Teach Someone Else: Known as the Protégé Effect, teaching material boosts understanding and recall (Kornell et al.).
- Past Papers: Practise under timed conditions, review mark schemes, and focus on the questions they struggle with most.
7. Talk About Stress—And Really Listen
Let your child share how they’re feeling without jumping in to fix things. According to Childline, exam stress is a top concern among students. Make it safe to say “I’m nervous” or “I’m overwhelmed.”
💬 Try: “You’ve been working hard—I can see that. What’s been tricky today?”
8. Focus on Effort, Not Just Grades
Encourage a growth mindset (Dweck, 2006). Praise effort, resilience, and progress—not just results. This builds confidence and motivation, especially during setbacks.
💡 Say instead of:
❌ “You must get top marks.”
✅ “I’m proud of how committed you’ve been.”
9. Offer Support, Without Micromanaging
Balance support with autonomy. Let them lead their revision while you offer help when needed. The Education Endowment Foundation finds that autonomy-supportive parenting boosts academic engagement.
💡 Guide, don’t control: Ask if they’d like help quizzing or creating a revision plan—but let them steer.
10. Model Calm and Confidence
Your own tone and body language set the atmosphere. Stay calm, avoid comparisons, and frame exams as manageable challenges, not defining moments.
💬 Say: “Whatever the outcome, we’re here to support you.”
Final Thoughts
Exams are important—but not at the expense of mental health. By focusing on routines, wellbeing, and evidence-based study techniques, you’re helping your child build skills for life, not just a test.
🌟 Remember: A calm child is a capable child. With your support, they’ll feel grounded, prepared, and confident to do their best.
Need more support?
At ED-SG, our education consultants work closely with expat families to help identify schools that don’t just deliver strong academics, but also prioritise student wellbeing—especially during key ‘pinch points’ like exam season, school transitions, and emotional adjustment. We understand that each child’s journey is unique, and we take the time to match families with schools that offer the right support structures—be it through counselling services, pastoral care programmes, or tailored academic guidance. If you’re relocating or simply looking for a better fit for your child, we’d be delighted to help. Book a free education consultation with one of our experienced consultants today, and let us guide you toward a school where your child will thrive emotionally, socially, and academically.
