It鈥檚 A-level, GCSE and National 5 exam time and many UK teenagers, as well as parents, will be feeling the pressure over the next few weeks.

In fact, nearly a third (30%) of parents are worried about the impact of exam stress on their children鈥檚 mental health, according to our latest public survey.

鈥淓xam season can be a pressure cooker - for teens聽and聽their parents,鈥� says cognitive behavioural psychotherapist Nicola Ball. 鈥淚t鈥檚 completely normal to feel stressed, but there聽are ways to ease the load and support each other through it. If you鈥檙e stressed, they鈥檒l feel it. So, take care of your own wellbeing too.鈥�

Here are some simple, effective strategies to help parents and teenagers manage stress during this time.

Stay calm

Psychotherapist and counsellor Jane Darougar says that a calm atmosphere at home will help teens to self-regulate and dial their anxiety down.

鈥淢aking revision more effective and the trial more bearable. Don鈥檛 forget that some people externalise their distress with visible, and audible, outbursts, others become overwhelmed, internalise and shut down.

鈥淎 quiet and withdrawn child or one who seems to not care in the slightest, might be just as anxious,鈥� she adds.

Listen to their concerns

鈥淲hen talking to your child about stress, avoid downplaying their emotions,鈥� says Rachel Vora, a psychotherapist specialising in children and young people. 鈥淐hildren will stop communicating if they feel judged or lectured about the "right way" to handle a situation. Instead, acknowledge their feelings and validate their experiences.

鈥淧hrases like "Wow, that sounds like a really tough spot to be in. I am sorry you are going through that." can better engage them.鈥�

Normalise the nerves聽

鈥淟et them know it鈥檚 okay to feel anxious,鈥� says Nicola. 鈥淪tress is a sign they care, not that they鈥檙e failing.鈥�

Jane agrees that normalising anxiety can help.

鈥淚t鈥檚 very important to listen supportively but occasionally sharing your own experiences of being anxious and surviving will help your teen to understand that this is common.

鈥淪ometimes short-term bursts of stress can help motivate and improve performance, it鈥檚 just when it overwhelms every moment and stretches over a period of time that it becomes a problem.鈥�

鈥淐hildren learn through the examples we provide,鈥� says Rachel.

鈥淭alk to your children honestly about your stress and how you manage it. Talk through healthy coping skills you employ to help children develop some of their own.

鈥淪tress is a natural part of life. It serves as an internal barometer that we need to prepare for change. Being aware of the signs of stress and through conversation about healthy stress management, parents can equip their children to better tackle life challenges.鈥�

Be their cheerleader, not their critic聽

鈥淭ry to not make any comparisons with other children,鈥� says Jane. 鈥淓ach child will face their own challenges and deal with them differently.

"Be available for them without making them feel interrogated on how they鈥檙e doing and feeling. They may not bring their problems to you, but they鈥檒l appreciate your presence, even if that鈥檚 not expressed just now!鈥�

鈥淔ocus on effort over outcome,鈥� agrees Nicola. 鈥淧raise their commitment, not just results. They鈥檙e so much more than a grade.鈥�

Jane also advises trying to avoid long postmortems after exams.

鈥淭here鈥檚 nothing that can be done to change the outcome after the event and some children will become demoralised if they realise that they have made mistakes. Encourage your child to take a bit of a break and then focus on the next exam,鈥� she adds.

Watch for signs of burnout聽

鈥淢ood swings, sleep issues, or withdrawal are red flags,鈥� says Nicole. 鈥淚f things feel too heavy, don鈥檛 wait to get support.鈥�

Jane says: 鈥淩emember that children who are taking nine GCSEs will be sitting up to 27 separate papers. It鈥檚 an astonishing feat and a daunting proposition. It鈥檚 a long haul to get through and they need to rest in between.

鈥淓xercise is an excellent way of reducing the negative symptoms of stress, it helps to improve sleep and regulate appetite. If your teen hasn鈥檛 participated in sports or exercise for a while, encourage a brisk walk or even dancing in their room to burn off the stress hormones adrenaline and cortisol. It serves as a great break from sitting still with books or laptops.鈥�

鈥淐hildren may not recognise signs of stress or know how to cope effectively with this emotion,鈥� shares Rachel. 鈥淧arents can model healthy methods for their children to cope with stress through empathy and understanding.鈥�

Cut out unhealthy snacks

鈥淚f your child is not sleeping well, they may be tempted by the instant hit of sugary drinks, snacks and highly caffeinated drinks鈥� says Jane. 鈥淭hese will cause a high, rapidly followed by a crash, often mid-exam, leaving them nauseous, anxious and unable to concentrate.

鈥淎 habit of relying on these drinks and snacks can increase mood swings, headaches, irritability and make learning more difficult not less.鈥�

鈥淩egular healthy meals are ideal but if they cannot manage a normal size meal, consider encouraging them to graze on healthy snacks throughout the day.鈥�

Rachel agrees: 鈥淪tructure brings safety. Encourage regular breaks, good sleep, and healthy snacks.鈥�

If your teen is neurodivergent

鈥淓xam stress can be more severe and overwhelming, and it might be more difficult for your child to manage the period ahead,鈥� explains Jane. 鈥淭hey might have difficulty in adjusting to the changes at school, the teaching stopping, revision breaks and the totally different timetables of the exam period.鈥�

鈥淚f you can keep other routines going as normally as possible this will help. If you can support them in getting started with a task, identifying the best place and time to study, organising their workspace and making a revision plan.鈥淪peak with the school to see what strategies they鈥檝e used to identify the challenges and work together to support your child,鈥� she adds.

When you need more support

鈥淲hen your child's worry seems excessive and persistent, it may be time to seek additional support and guidance,鈥� says Rachel. 鈥淎n excellent first step is to lean on your child's natural support system, including teachers or school counsellors.

鈥淭hese professional supports offer a network that can provide additional perspectives and valuable resources. If more help is needed counsellors possess the expertise to provide specialised strategies tailored to address stress that appears unmanageable, as it may be a sign of anxiety.鈥�