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As exam season approaches, stress and anxiety levels can soar for children and young people. The pressure to perform well can feel overwhelming, impacting mental wellbeing and self-confidence.

Results from an ASCL survey, published in 2024, revealed that more than 75 per cent of teachers and school leaders reported seeing mental health issues related to exam anxiety in their Year 11 students. Research by The Mix, published in 2024, also found that when these issues were left untreated, for some it led to self-harm and substance abuse as a way to cope, and even suicidal thoughts.

At the MCF, we understand the challenges young people face, and we are here to offer support and guidance to help them navigate this stressful period.

Recognising the signs of stress

While a certain level of stress can be normal and even motivating, excessive stress can take a toll on our mental health. Here are some signs that a child or young person may be struggling:

• Difficulty sleeping or changes in appetite
• Feeling overwhelmed, irritable, or tearful
• Struggling to concentrate or experiencing memory lapses
• Avoiding revision or feeling excessively fatigued
• Physical symptoms such as headaches or stomach aches

If these symptoms persist, it may be a sign that extra support is needed.

Top tips for managing exam stress

To help ease the pressure, here are some practical ways young people can manage their stress and how you can support them to maintain their wellbeing during this time:

1. Create a study schedule: Planning revision sessions in manageable chunks can help prevent last-minute cramming and reduce anxiety.
2. Take regular breaks: Encourage movement and relaxation between study sessions to keep the mind refreshed.
3. Practice mindfulness and breathing techniques: Deep breathing exercises and mindfulness activities can promote calmness and focus.
4. Try to get enough sleep: Quality rest is essential for cognitive function and emotional well-being.
5. Stay active: Exercise, even a short walk, can boost mood and relieve stress.
6. Talk about feelings: Encourage open conversations about worries with family members, teachers, or friends.
7. Maintain a healthy diet: Proper nutrition helps with concentration and energy levels.
8. Keep things in perspective: Remind young people that exams are important, but they do not define their worth or future success.

When to seek extra help

If levels of stress and anxiety begins to interfere with daily life activities, it’s important to seek support. We offer mental health support for children and young people who are struggling with anxiety, exam stress, depression, or other emotional challenges.

We provide access to fully qualified and accredited mental health professionals through an independent provider. Depending on the child’s age, support may include:

• Confidential counselling sessions
• Cognitive Behavioural Therapy (CBT)
• Practical advice and non-clinical support for younger children

Our service is available to children and grandchildren of Freemasons aged 5-17. Following an initial telephone assessment, we will determine the most suitable avenue, whether through counselling or alternative support.

Getting in touch

Exam season is tough, but with the right support, young people can build resilience, manage stress, and approach their studies with confidence.

No young person should face exam stress alone. If your child or a young person is feeling overwhelmed, we are here to help. To find out more about our mental health support services and how to access them, visit: https://mcf.org.uk/get-support/freemasons-and-families/mental-health-and-wellbeing/.