As exams approach, the pressure mounts—both for your child and for you. The anxiety can feel overwhelming, leaving parents wondering how to help their children stay calm, focused, and ready to succeed.

As a parent and educator with over 20 years of experience—teaching various grade levels, serving as a learning support teacher, and now working as a behaviour interventionist— I’ve seen firsthand how the right support and environment can transform exam-related stress into a powerful opportunity for growth and achievement.

Drawing from my professional insights as an educator and my personal journey as a parent, I’m sharing 10 practical tips you can use to empower your child to turn exam anxiety into success.

1. Promote Independence and Responsibility

From an early age, children seek independence in small ways, whether it’s attempting to tie their own shoes, choosing their own clothes or deciding which book to read. Research shows that when parents support autonomy, children develop better self-regulation and higher academic achievement (Grolnick & Ryan, 1989).

You can:

• Encourage your child to take ownership of small tasks such as selecting their own clothes or managing their school bag.

• Assign them age-appropriate chores, like setting the table or packing their homework.

Over time, these small acts of independence build their resilience to face bigger challenges like exams with self-assurance rather than anxiety.

2. Nourish the Brain and Body

Nutrition plays a key role in your child’s cognitive development, concentration, and energy levels. Encourage a diet rich in fruits, vegetables, whole grains, and proteins, while minimising processed foods and sugary snacks. Hydration is equally important, so make sure your child drinks plenty of water to stay sharp and energised. As a homeroom teacher, I only permitted healthy snacks and water in my classroom. Over the years, many parents thanked me for setting this expectation, as it encouraged their children to adopt healthier eating habits and stay focused throughout the school day.

3. Be Consistent with Expectations

When rules and routines are predictable, children will better understand boundaries and develop self-discipline. As parents, it is important for us to clearly set and communicate our expectations. This structured approach creates a stable environment with reduced uncertainty, enabling children to channel their energy into preparing for their exams instead of being anxious about what to expect.

4. Establish Structured Routines

Children thrive in environments with predictable routines. By setting consistent daily routines for wake-up times, meals, homework, and bedtimes, you lay a strong foundation for your child to manage their responsibilities effectively. When I was a classroom teacher, I maintained a structured class where routines and expectations were clearly defined. This provided my students with a sense of security, enabling them to focus on their learning with confidence.

5. Encourage a Growth Mindset

Challenges are inevitable, but it is those who turn roadblocks into opportunities for growth that succeed.  According to Dr Carol Dweck, individuals navigate life using one of two mindsets - the fixed or the growth mindset. Those with a fixed mindset believe that their abilities are static, which can limit their potential and result in them feeling stuck in the face of failure. On the other hand, those with a growth mindset believe that abilities can be developed through effort and perseverance, helping them view setbacks as learning opportunities.

As parents, the way we praise our children profoundly impacts their mindset. Research shows that when we praise children for being smart instead of working hard, it sends a message that their accomplishments are tied to something innate. This is why in my classroom, I often said, “Practice makes progress,” and “Mistakes are how we learn and grow.” These messages reinforce the importance of perseverance and self-improvement, promoting a growth mindset amongst my students.

6. Monitor and Limit Screen Time

In a world dominated by screens, parents play a crucial role in helping their kids strike a balance between screen time and other activities. Child behavioural expert Dr Jennifer Cross points out that excessive screen use can hinder children’s engagement in outdoor activities and play, which are vital for fostering creativity and social skills. Emerging studies show that excessive screen time is associated with poorer academic performance and cognitive development.

To counteract this, parents should:

• Set clear boundaries for screen use, including when and for how long your child is allowed to be on screens.

• Encourage alternative activities such as outdoor play and creative projects to support cognitive and social development.

As a homeroom teacher, I advise parents to monitor their child’s screen time and ensure that mobile devices are charged outside of their child’s bedroom to avoid distractions at night. This way, we can help our children feel more prepared and well-rested for their examinations.

7. Prioritise Healthy Sleep Habits

A well-rested child is more attentive, focused, and emotionally regulated. Ensure your child gets the recommended hours of sleep for their age by establishing a consistent bedtime routine and limiting screen time before bed. The National Sleep Foundation recommends turning off phones and computers at least an hour before bedtime for optimal sleep.

If your child is struggling to wake up in the mornings or if their teacher mentions that they are frequently tired, try adjusting their bedtime by 30 minutes at a time until they are well-rested. Small changes can make a big difference in their energy, focus, and exam readiness.

8. Encourage a Love for Reading

Reading is essential for developing language skills, comprehension, and critical thinking. We can help cultivate good reading habits in our children by setting aside daily reading time, visiting libraries or bookstores, and letting your children explore different genres. Lead by example—read with your child, or, for older kids, read alongside them to foster a shared experience.I always reminded my students to read every evening, and during parent-teacher conferences, I encouraged parents to read with their children daily. By encouraging a love for reading, we can empower our children to become lifelong learners.

9. Spend Quality Time Together

Building a strong parent-child connection is essential to enhancing your child’s emotional well-being and motivating them to succeed. One of the best ways to achieve this is by spending quality time together by engaging in conversations, reading together, and participating in fun activities with your child. As an educator, I always connect with my students by showing interest in what they are interested in. Similarly, as a parent, I have engaged with my son's interests, such as watching his favourite movies, so that I can spend quality time with him and have a closer relationship with him.

10. Support Social-Emotional Learning

Social-emotional learning is essential for nurturing well-rounded children. Yet, many parents often overlook its importance in the hustle and bustle of daily life. By helping children build strong social skills and emotional regulation, we can equip them to better manage stress and anxiety during challenging times, like their exams.

As parents, we can

• Teach problem-solving strategies and encourage positive interactions with their peers.

• Organise playdates or social activities to provide opportunities for your child to practice these skills.

• Utilise resources like the URSTRONG programme (included in the homeroom updates) to support the development of your child’s social skills.

By implementing these strategies consistently, you can create a supportive home environment that not only enhances your child’s academic success but also promotes their overall well-being. Small, consistent efforts can help your child develop lifelong healthy habits which can help your child be more successful in school and beyond.