A lot of teenagers (and parents) are feeling stressed right now. It’s that time of year when teachers are wrapping up units of work, and some schools are already transitioning into the next academic year. In the coming weeks, many students will sit for exams and tests, facing evaluation and comparison.
While a small minority of students thrive under this kind of pressure, the vast majority do not. As an educational psychologist who has worked in schools for over 27 years, I have seen firsthand how end-of-year stress negatively impacts student performance. These are three of the most common patterns I see:
1. The Procrastination & Panic Cycle: Students become so worried about lacking motivation or failing that they avoid sitting down to work entirely. The night before the exam, procrastination finally turns into panic as adrenaline kicks in. They stay up all night cramming. a strategy that is not only exhausting, but often counterproductive. When they get to the test/exam their brains are so tired they find it hard to be creative and problem solve when presented with questions they weren’t expecting.
2. High Anxiety & Inefficiency: These students spend hours painstakingly writing, re-writing, and color-coding notes late into the night. They feel as though nothing is sticking, believing that if they just study longer, the stress will fade. Instead, they arrive at the exam exhausted, severely compromising their ability to problem-solve and recall what they know.
3. It’s Pure Chaos Over Here Revision is left until the last minute, and critical notes are missing. Friends are busy studying and not answering messages, and the student can't find the syllabus or study guides on the school portal. They may or may not confess to their parents how unprepared they feel. Instead, they attempt to wing it while battling a constant feeling of inadequacy and shame.
As a parent, you might find your own stress levels rise as you witness your child self-sabotaging their learning. Staying calm and being supportive, however, is key to helping your teen get through this. Here are my three favourite ways parents can support their teenager through a study rut:
Suggest they study in a public library or a different room from where they usually study. Our brains are wired to associate behaviours and feelings with the physical environment we are in. This means that when we stay in the same environment, we tend to fall into our usual habits, whether that’s procrastinating or spending hours rewriting notes the exact same way. Going to a new, less familiar environment, particularly somewhere like a library where others are studying, supports a mental reset and focus. Students who take ages to get things done at home often find they get through material much quicker in a fresh setting. If your child fits the "chaos" category, send them to the library with a clear to-do list, even if you need to help them formulate it first.
Encourage study plans and to-do lists, and facilitate structured breaks. Writing study plans and to-do lists helps students organise what they need to cover and estimate the time required for each unit. It also boosts motivation: each time your teen crosses an item off their list, it triggers a release of dopamine, the neurotransmitter responsible for feelings of reward and accomplishment. For all types of students, structured breaks (ideally planned into their timetable) are essential to sustain attention and learning over time. Bringing your teen a cup of tea or a snack is a wonderful way to build connection and trust. For teens who need a little extra organisational support, it opens a low-pressure window where they can ask for, and receive, the help they need to get back on track.
Talk to them about what they have learnt. Knowledge is best encoded in the brain when we expend cognitive energy converting information from one form to another. That is why simply re-reading notes is far less effective than rewriting them in your own words, or using visual strategies like mind maps and diagrams.
Likewise, verbally explaining concepts to someone else is a powerful way to consolidate learning. As a parent, you can support your teen by offering to quiz them on what they’ve covered. If your teen finds testing too confronting, simply ask them open-ended questions about their topic, show genuine interest, and reinforce how well they grasp the material. Often, they know far more than they think they do. Walking through this process not only boosts their confidence, but also strengthens your relationship with them.
If you feel your teenager could benefit from extra guidance in managing stress, anxiety, or study overload, my practice provides a supportive space to help them. You’re always welcome to get in touch to see how we can work together.
Wishing you and your teen a calm exam period,
Lara.