Supporting your child through GCSE and A-Level exams: A guide for parents
Exam season can be a challenging time not only for young people but also for their families. GCSEs and A-levels often bring pressure, high expectations and anxiety. While schools provide academic support, at AMBER we recognise the importance of parental encouragement and support during this time and understanding how to play a crucial role in helping our children manage stress and perform at their best, whilst ensuring that our child knows that their exams are just as important to us as they are to them.
Below are some practical ways you can support your children during exam periods while protecting their wellbeing.
1. Focus on wellbeing before results
It is natural to want your child to achieve their best, but emotional wellbeing should always come first. Young people who feel supported and safe at home are better able to cope with academic pressure.
What this can look like:
Reassuring them that their worth is not defined by grades
Avoiding comparisons with siblings or peers
Praising effort rather than outcomes
Recognising progress, not just achievement
Example:
Instead of saying:
"You need a grade 7 in maths,"
Try:
"I can see how hard you're working and I'm proud of your effort."
This helps reduce fear of failure and encourages resilience.
2. Help them create a realistic routine
Many students struggle not because they lack ability, but because they feel overwhelmed. Parents can help by encouraging structure without becoming overly controlling.
Supportive strategies include:
Helping them plan a simple revision timetable
Encouraging regular breaks
Supporting a healthy sleep routine
Making sure they eat regularly
Encouraging balance rather than long hours of ineffective revision
Example:
"Would you like me to help you plan your revision this week so it feels more manageable?"
“What food can I help prepare for you this week to help keep your energy up?”
This keeps ownership with the young person while offering support.
3. Create a calm study environment
A quiet, comfortable space can make a significant difference to concentration. This does not have to be a separate room, just a consistent place with minimal distractions.
Parents can help by:
Reducing noise during revision times where possible
Encouraging phone breaks if distractions are an issue
Providing basic supplies (pens, paper, highlighters)
Respecting agreed study times
Example:
"I know you have a biology exam tomorrow, I'll make sure things stay quiet this evening."
Small gestures like this show practical support.
4. Watch for signs of stress
Exams can affect young people in different ways. Some may become withdrawn, irritable or unusually emotional. Others may avoid revision due to anxiety rather than lack of motivation.
Possible signs to notice:
Changes in sleep
Loss of appetite
Negative self-talk
Avoidance behaviours
Increased frustration
Loss of confidence
If you notice this, start with curiosity rather than criticism.
Example:
Instead of:
"Why aren't you revising?"
Try:
"You seem a bit overwhelmed lately. Is there anything worrying you about exams?"
This opens conversation rather than creating defensiveness.
5. Support your child's mental health during exam season
Exam periods can place significant pressure on young people and may affect their mental health. While some stress is normal and can be motivating, excessive stress can impact sleep, confidence and emotional wellbeing.
Understanding normal stress vs concerning anxiety
Normal exam stress might include:
Wanting reassurance
Feeling nervous before exams
Spending more time revising
Temporary frustration or worry
Signs your child may need extra support could include:
Frequent emotional distress
Panic or overwhelming anxiety
Saying they feel like a failure regardless of effort
Refusing school or exams
Significant sleep difficulties
Loss of interest in usual activities
Very negative self-talk
If these signs persist, support rather than punishment is usually the most effective response.
How parents can support emotional wellbeing
Often the most effective support is simple, consistent reassurance.
Helpful approaches include:
Keeping communication open
Normalising that stress is common
Encouraging effort rather than perfection
Helping them break problems into smaller steps
Modelling calm behaviour yourself
Example supportive phrases:
"It's okay to feel stressed, lots of people feel like this during exams."
"You don't have to handle this on your own."
"We can take this one step at a time."
"Doing your best is enough."
Reducing pressure at home
Sometimes pressure is unintentional. Small changes in language can make a big difference.
Try to avoid saying:
"This will affect your whole future."
"You must not mess this up."
"You need these grades."
Instead try:
"There are always different pathways to success."
"Exams are important but they don't define you."
"We are proud of who you are, not just what you achieve."
This helps young people keep exams in perspective.
Encouraging healthy coping strategies
Parents can help children develop lifelong coping skills by encouraging healthy ways to manage stress.
These might include:
Taking short movement breaks
Practising breathing techniques
Keeping a regular sleep routine
Talking about worries instead of bottling them up
Limiting very late revision sessions
Encouraging realistic expectations
Example:
"When things feel overwhelming, it can help to step away for 10 minutes and reset."
6. Be available to listen (without immediately fixing)
Sometimes young people do not want solutions; they want to feel heard.
Helpful approaches:
Listen without interrupting
Acknowledge feelings
Avoid dismissing worries
Resist the urge to immediately problem-solve
Example responses:
"That sounds really stressful."
"I can understand why you'd feel like that."
"What do you think would help right now?"
Feeling understood can reduce anxiety significantly.
7. Support healthy balance
While revision is important, so is rest. Students often feel guilty taking breaks, but downtime improves memory and focus.
Encourage:
Short walks
Exercise
Seeing friends in moderation
Screen breaks before sleep
Time doing activities they enjoy
Example:
"You've worked hard today. Why not take a break and watch something or go for a walk?"
This reinforces that rest is part of success, not a distraction from it.
8. Manage your own anxiety
Children often pick up on parental stress. Even well-intentioned comments can increase pressure if they focus heavily on outcomes.
Try to avoid:
Constantly asking about revision
Talking frequently about results day
Expressing worry about their future
Focusing only on grades in conversations
Instead focus on reassurance:
Example:
"Whatever happens, we will figure out the next steps together."
This promotes psychological safety.
9. Help them prepare practically for exam days
Reducing practical stress can make a big difference.
You could help by:
Checking exam timetables together
Ensuring equipment is ready
Planning travel arrangements
Encouraging a good breakfast
Keeping mornings calm and predictable
Example:
"Let's check you have everything ready tonight so tomorrow morning feels easier."
10. Know when to seek extra support
If your child’s mental health appears to be significantly affected, reaching out for support is a positive and proactive step.
You may wish to contact:
School pastoral or safeguarding teams
Your child's form tutor or head of year
School counselling services
Your GP if anxiety is affecting daily functioning
If a young person expresses hopelessness or talks about harming themselves, this should always be taken seriously and professional support should be sought immediately.
Final thoughts
Exam periods are temporary, but the support young people feel from their families has a lasting impact. What most students remember is not the specific revision help, but how supported they felt during a stressful time.
Young people do not need perfect parents during exam season — they need present, calm and supportive adults.
The most powerful messages parents can give are often the simplest:
"I believe in you."
"I'm here if you need me."
"Your wellbeing matters more than any exam."
"We are proud of you regardless of the outcome."
With encouragement, patience and understanding, parents can help their children navigate exam season with confidence, resilience and good mental health.
For more help and support: