As a motherhood coach, I’ve spent countless hours learning best ways to support moms through the complexities of raising children—from the emotional rollercoaster of their teen years to mothering adult children. But as a mom myself, there’s one phase of parenting that really pulls at my heartstrings: helping your child control stress during exams, especially those crucial moments like A-levels or university entry exams.

There are deadlines, tests, and sometimes, a sense of looming uncertainty. And as our kids face these challenges, it’s easy for us to feel helpless or unsure about how best to support them. After all, stress during exams is almost inevitable, but what we can do as moms is provide them with the tools, insights, and guidance to manage that stress in healthy, productive ways.

In this article, I’ll break down the science behind exam stress, how it affects the brain, and simple yet effective strategies—backed by research—that can help our kids stay calm, focused, and productive during exam season.

Why Does Stress Happen During Exams?

Stress, especially during exam periods, is a common response to the pressure of performance, but understanding why it happens can be empowering. When we feel stress, our body activates the sympathetic nervous system, triggering the “fight-or-flight” response. For teens, exams can often feel like high stakes, even though they might seem trivial to us as adults. That sense of pressure can spike cortisol levels, the hormone responsible for the body’s stress response.

Research shows that chronic stress—like that caused by prolonged study sessions, test preparation, and worrying about future outcomes—can negatively affect cognitive function, memory, and focus. The amygdala, the brain’s emotion center, gets activated, making it harder for our teens to stay calm, think clearly, and remember important information during exams. The good news is that this stress doesn’t have to be all-consuming, and we can help our children manage it—so it doesn’t take over their productivity.

How Moms Can Help Their Kids Navigate Exam Stress

As a mom, the way you respond to your teen’s stress can make a huge difference in how they manage their own anxiety. Your reassurance, support, and guidance can help them feel empowered rather than overwhelmed.

Here are a few practical strategies that can help your teen stay calm and focused during exam season:

1. Nutritional Support: What to Eat and Drink for Stress Management

When it comes to managing stress, what our teens eat plays an important role in how their brains function and cope with pressure. Poor eating habits can spike blood sugar levels and cause mood swings, while certain foods can enhance brain function and stabilise emotions.

• Complex Carbohydrates: Foods like whole grains, oats, and brown rice help produce serotonin, a neurotransmitter that contributes to feelings of calm and well-being. These foods release glucose slowly, providing steady energy without spikes.
• Healthy Fats: Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and chia seeds, are vital for brain health. They have been shown to reduce the effects of stress and improve cognitive function, which is essential during exam prep.
• Lean Proteins: Eggs, chicken, tofu, and lentils are excellent sources of protein, which are necessary for brain health and concentration. Protein helps stabilize blood sugar, preventing crashes that can affect focus and productivity.
• Magnesium-Rich Foods: Studies suggest that magnesium can help reduce cortisol levels, thus helping alleviate stress. Foods high in magnesium, like spinach, avocados, and dark chocolate, can support the nervous system.

What to Drink:

• Herbal Teas: Herbal teas like chamomile or peppermint have mild calming effects, perfect for winding down after study sessions.
• Water: Hydration is often overlooked, but it’s crucial. The brain is made up of 75% water, and even mild dehydration can impair focus and cognitive function. Aim for at least 8 cups of water a day during exam season. Important to drink a cup right before the exam.

Is Coffee Good or Bad for Exam Stress?

Coffee’s relationship with stress is a bit of a double-edged sword. While a cup of coffee can provide a temporary boost in alertness, caffeine also stimulates the release of adrenaline, which can worsen anxiety in some individuals. It’s important to moderate coffee intake, particularly during the days leading up to exams. A small cup in the morning may be fine, but limit caffeine after noon to avoid disrupting sleep patterns.

2. The Power of Sleep: Why It’s a Game-Changer for Stress Management

If there’s one thing that can make or break your teen’s ability to manage stress during exams, it’s sleep. Quality sleep is essential for memory consolidation, focus, and emotional regulation. Research indicates that students who get enough sleep perform better academically and can control stress during exams better.

• Sleep and Memory: During sleep, the brain consolidates the information we’ve learned throughout the day, transferring it into long-term memory. Without enough sleep, memory recall becomes less reliable, increasing stress during exams.
• Sleep and Stress: Lack of sleep increases cortisol levels, making your teen more vulnerable to anxiety. A rested brain, on the other hand, is more resilient to stress.

Sleep Tips for Exam Success:

• Establish a consistent sleep routine. Encourage your teen to go to bed and wake up at the same time every day, even on weekends.
• Aim for 7-9 hours of sleep each night. If sleep is consistently disrupted, consider short naps (20–30 minutes) during the day to recharge.

3. Simple Practices to Reduce Stress Before Exams

Before your child sits down for an exam, incorporating simple relaxation techniques can lower anxiety and improve focus. Here are some evidence-backed practices to help calm the nervous system:

• Deep Breathing Exercises: Studies have shown that diaphragmatic breathing (deep belly breathing) can reduce stress and anxiety in moments of pressure. Before the exam, encourage your teen to take a few slow, deep breaths to activate the parasympathetic nervous system and reduce heart rate.
• Visualisation: Positive visualisation can reduce anxiety by reframing negative thoughts into positive outcomes. Your teen can spend 5 minutes visualising themselves walking into the exam room calm, confident, and capable.
• Progressive Muscle Relaxation: This involves tensing and relaxing different muscle groups, one at a time, from the toes up to the head. It helps release physical tension and promotes mental relaxation.

4. Exercise: The Surprising Stress-Buster

Yes, exercise does help. It’s not just about staying fit—it’s about calming the body and mind. Regular physical activity increases the production of endorphins, the body’s natural mood boosters, which help to control stress during exams.

• When to Exercise: The best time to exercise depends on your teen’s schedule. Morning or early afternoon exercise is ideal because it helps improve focus and productivity for the rest of the day. However, a light walk or stretch in the evening can help wind down after a long day of studying.
• Type of Exercise: It doesn’t have to be intense. Yoga, light jogging, or even dancing to music can reduce stress significantly. The key is to keep it fun and not overwhelming, you don’t want to add a muscle aches on top of the exam stress.

5. Helping Your Teen Stay Productive Without Overwhelm

Finally, remember that exam stress doesn’t need to take over productivity. Here are some tips to help your teen stay on track without burning out:

• Break It Down: Large tasks are daunting, so teach your teen to break study sessions into smaller, manageable blocks. The Pomodoro technique—25 minutes of focused study followed by a 5-minute break—can increase productivity and prevent mental exhaustion.
• Time for Rest: Encourage short breaks every hour to reset the mind. Use those 5-minute breaks for stretching, breathing exercises, or a walk outside to prevent stress from building up.
• Stay Positive and Encouraging: Finally, remind your teen that you’re proud of their effort, not just their results. Sometimes, the pressure to perform well can overwhelm them, but offering unconditional support can help them keep their anxiety in check.

As moms, we can’t protect our kids from every stressful situation they face. But what we can do is give them the tools, knowledge, and emotional support to control stress during exams effectively. By nourishing their bodies, encouraging good sleep habits, promoting physical activity, and helping them develop their emotional resilience through simple stress-reduction practices, we can make their exam season smoother and less overwhelming.

As for my own daughter, who is preparing for her A-levels and university entry exams, I’m taking these practices to heart. Every exam is a learning opportunity, not just for them, but for us as moms as well. We must control our own stress so we can help our kids excel under pressure.