帮助孩子度过考试压力：警告信号和要说的话¶

Watching your child struggle with exam pressure is hard. You want to help, but it is easy to say the wrong thing, push too hard or pull back too far. The good news is that parents have more influence than they think, and small, steady actions at home can make a real difference to how a young person copes.

This guide is for parents, guardians and carers of children and teenagers. It explains the signs of normal stress and of something more serious, what to say and what to avoid, how to set up a calm routine, how to work with the school, and when to involve a doctor, counsellor or crisis line. If your child is in immediate danger, call your local emergency number (911 in the United States and Canada, 112 across the European Union, 999 in the United Kingdom).

现在就这样做¶

1. Stay calm and listen first. Sit with your child without a screen or a lecture and ask, "How are you feeling about the exams?" Then let them talk.
2. Check the basics. Look at sleep, meals, water, movement and time outdoors. Small fixes here often help more than extra study.
3. Look for warning signs. Note changes in mood, sleep, appetite, behaviour or physical health that last more than a couple of weeks or seem severe.
4. Ask directly about safety if you are worried. If you think your child may be thinking of self harm or suicide, ask kindly and plainly, stay with them, and contact a crisis line or emergency services.
5. Contact the school. Speak to a form tutor, counsellor or exams officer about support, including exam accommodations if needed.
6. Keep home steady. Keep routines, meals and bedtimes predictable, and plan something enjoyable each day.

The 紧急号码 page lists crisis contacts for other countries. If your child is in danger right now, do not wait: call your local emergency number.

Why exams stress children¶

Exams matter to young people because they seem to hold the keys to their future. Their brains are still developing, and the areas that handle planning and emotional regulation are not fully mature until the mid twenties. That means strong emotions can feel overwhelming, and a setback can feel permanent.

Several things can raise the pressure:

• High stakes exams that shape school, university or job choices.
• Comparison with friends, siblings or social media.
• Expectations, spoken or unspoken, from family, school or the child themselves.
• Perfectionism, which sets standards no one can meet.
• Poor sleep, a busy schedule or lack of downtime.
• Existing anxiety, depression, learning differences or health conditions.
• Other stresses at home or school, such as bullying, family conflict, money worries or loss.

Stress is not always harmful. A modest amount of pressure can sharpen focus. The problem starts when stress is heavy, lasts a long time, or leaves no room for rest and joy.

Normal stress or something more¶

It can be hard to tell whether your child is coping or struggling. The table below offers a rough guide. It is not a diagnosis, and you know your child best.

If several concerning signs appear together, last more than about two weeks, or you simply have a worried feeling, take action. It is better to check and find that all is well than to wait.

Warning signs in detail¶

Emotional signs. Tearfulness, irritability, anger, mood swings, constant worry, a flat or empty mood, feeling overwhelmed, or saying they are stupid or a failure.

Physical signs. Headaches, stomach aches, nausea, tiredness, racing heart, chest tightness, shaking, frequent illness, and changes in sleep or appetite.

Behavioural signs. Avoiding revision or revising obsessively, procrastination, skipping school, withdrawing from friends, losing interest in hobbies, increased time on screens, nail biting or skin picking, or using alcohol, caffeine or other substances to cope.

Thinking signs. Perfectionism, black and white thinking, fear of failing, difficulty concentrating, memory blanks, and repeated negative statements about themselves or their future.

Red flag signs. Talk of wanting to die or disappear, self harm, giving away possessions, saying goodbye, sudden calm after a long low period, or statements such as "everyone would be better off without me." These need immediate attention. See the section below on safety.

What to say¶

How you speak can open a conversation or close it. Aim for warm, curious and brief.

Starting the conversation¶

• "I have noticed you seem stressed. How are you feeling about the exams?"
• "What is the hardest part right now?"
• "Is there anything I can do that would make this week easier?"
• "I am not here to lecture. I want to understand."

Choose a time and place with low pressure, such as in the car, on a walk or while cooking. Many teenagers find it easier to talk side by side than face to face. If they say "nothing" or "I am fine," do not push. Say, "OK, I am here whenever you want to talk," and then follow up later.

Supportive phrases¶

• "Whatever happens, I love you and I am proud of how hard you are trying."
• "Your worth is not measured by exam results."
• "It is okay to feel nervous. Lots of people do."
• "That sounds really hard. Thank you for telling me."
• "Let us work out the next step together."
• “如果这次考试没有按计划进行，还有其他途径。”
• "You do not have to be perfect."

Listening well¶

• Give your full attention and put your phone down.
• Reflect back what you hear: "It sounds like you are worried you will run out of time."
• Resist the urge to fix everything straight away. Ask, "Do you want advice, or do you want me to listen?"
• Accept feelings without arguing. "I can see why you feel that way."
• Keep your tone calm and your body relaxed.
• Be patient with silence.

What to avoid saying¶

Your own expectations¶

Ask yourself honestly: what messages, even unspoken, do you send about results? Children notice tone, sighs and reactions to grades. Make sure your love is clearly not conditional on performance. Check whether the goal is truly your child's goal, or one you have placed on them.

Practical support at home¶

A calm, predictable routine¶

• Keep regular mealtimes, bedtimes and wake up times.
• 计划好学习、吃饭、运动和休息的时间。
• Keep a quiet, tidy study space with good light.
• Agree on a realistic revision timetable together, with breaks and a day or half day off each week.
• 尽可能保持家庭生活正常，包括娱乐时间。

睡觉¶

睡眠是大脑储存学习内容和调节情绪的时间。根据美国睡眠医学会的数据，青少年通常需要大约 8 到 10 个小时，年龄较小的孩子需要更多时间。鼓励睡前一个小时远离电子屏幕、在凉爽的黑暗房间里放松，并保持稳定的作息时间。深夜临时抱佛脚通常会适得其反。有关提示，请参阅以下指南 大考试前一天晚上。

Food and water¶

• 定期提供含有蛋白质、缓释碳水化合物、水果和蔬菜的膳食。
• Keep healthy snacks and water within reach of the study area.
• Do not comment on weight or eating in a critical way.
• Limit caffeine, and discourage energy drinks. Health bodies such as the American Academy of Pediatrics advise against energy drinks for children and teenagers.
• Notice any changes in eating that might signal a deeper problem.

Movement and fresh air¶

Even 20 to 30 minutes of walking, cycling, sport or dancing helps burn off stress hormones and improves mood and sleep. Suggest going together if your child is open to it.

Breaks and fun¶

每 30 到 50 分钟的学习短暂休息有助于集中注意力。每天计划一些有趣的事情：音乐、游戏、与朋友通话、最喜欢的饭菜、与宠物相处的时间。休息不是浪费时间。它使学习工作更好。

降低噪音和压力¶

• Keep your own worry out of the house as much as you can.
• 不要经常进行测验或每天多次检查进度。
• Offer help rather than supervising.
• Give your child ownership of their plan, with you as support.
• Protect them from comparison with others.

Study help that helps¶

Encourage active study methods rather than endless rereading: past papers, flashcards, explaining topics aloud, and short practice tests. Offer to be a listener, not a teacher, unless they ask. If they need extra help, ask the school about tutoring or study support. If time is short, the guide on cramming safely when time is short lays out a realistic plan and warns about the risks of caffeine, energy drinks and misuse of stimulant pills.

Teach calming skills¶

You can learn these together, and practise when calm:

• Slow breathing: in for four, out for six to eight.
• 5, 4, 3, 2, 1 grounding using the senses.
• Muscle tensing and relaxing.
• Short walks.
• Writing worries down before bed.

The guide on test anxiety on exam day describes techniques your child can use in the exam room.

Working with the school¶

Schools see exam stress every year, and they can help in many ways.

Who to contact¶

• Form tutor or class teacher.
• School counsellor or pastoral lead.
• Special educational needs coordinator or learning support.
• Exams officer, for arrangements and rules.
• Head of year or guidance counsellor.

What to ask¶

• How is my child doing in class and mock exams?
• Are you seeing signs of stress?
• What support is available: counselling, study skills, revision sessions, mentoring?
• Could my child qualify for exam accommodations such as extra time, rest breaks or a separate room? See the guide on test accommodations and getting support。
• What is the process if my child is ill or has a panic attack on exam day?
• Who can we contact if we are worried?

Share what you know¶

Tell the school about relevant health conditions, anxiety, family changes or bereavements. Staff cannot support what they do not know about. Ask your child first, and involve them in the conversation, so that they feel respected.

When exam day approaches¶

The week before¶

• Keep routines steady and avoid last minute changes.
• Check logistics together: dates, times, locations, ID, equipment.
• Encourage rest and light review, not frantic cramming.
• Ask what helps them feel calm, and provide it.

The night before¶

• Offer a normal dinner and a quiet evening.
• Help pack the bag if they want.
• Keep screens low and the house calm.
• Say something short and warm.

The morning¶

• Make breakfast and keep chat light.
• Leave plenty of time, and avoid arguments.
• Say goodbye warmly and briefly: "You have prepared. I am proud of you. See you later."
• Avoid last minute quizzing.

If something goes wrong on the day¶

If your child is ill, loses ID, is late or has technical problems, contact the school or exam centre immediately. The guide on exam day logistics and emergencies covers what to do and how special consideration works.

考试后¶

• Offer a snack and a hug before any talk.
• Let your child decide whether to talk about the paper.
• Avoid detailed post-mortems.
• Plan something enjoyable.
• If more exams follow, help your child rest and refocus.

When results disappoint¶

How you respond to disappointing news can shape your child's recovery. Stay calm, listen, and avoid blame. Focus on feelings first and options second. The guide on 出现不好的结果后该怎么办 covers the first hours, appeals, retakes and alternative routes. Remember that many young people feel intense shame at this point, and your steady love matters more than any grade.

Safety: when stress becomes a crisis¶

Most exam stress passes. But some young people become overwhelmed to the point of thinking about harming themselves. Take any talk of self harm or suicide seriously, even if it seems offhand or you think it is for attention.

Warning signs of crisis¶

• Talking about wanting to die, disappear or not be here.
• Saying they are a burden or that everyone would be better off without them.
• Hopelessness about the future.
• Giving away possessions or saying goodbye.
• Searching online for methods of self harm.
• Sudden calm after a period of deep distress.
• Withdrawing from everyone.
• Increased drinking or drug use.
• Injuries or marks that suggest self harm.
• Reckless or dangerous behaviour.

What to do¶

1. 留在您的孩子身边。 如果您认为他们有危险，请不要让他们独自一人。
2. 直接、冷静地询问。 “你是否正在考虑伤害自己或结束自己的生命？”询问并没有将这个想法放在他们的脑海中。它打开了诚实谈话的大门。
3. **倾听而不评判。**让他们说话。不要争论或最小化。
4. 如果可以安全地做到这一点，请移除接触手段，例如药品、尖锐物体或其他物品，并固定它们。
5. 立即寻求帮助。 如果存在直接危险或他们伤害了自己，请拨打当地的紧急电话号码（美国和加拿大为 911，欧盟地区为 112，英国为 999）。如需支持和建议，请致电或发短信至 988（美国和加拿大）、Samaritans（英国和爱尔兰）116 123，或儿童热线（英国年轻人）0800 1111。其他国家都在 紧急号码 页。
6. **安排专业护理。**联系您的医生、心理健康服务机构或学校辅导员。后续几天继续跟进。

父母的决策路径¶

flowchart TD
    A["您注意到考试压力的迹象"] --> B{"有没有谈论过自残、自杀或迫在眉睫的危险？"}
    B -->|"是的"| C["与您的孩子待在一起并拨打紧急服务或危机热线"]
    B -->|"否"| D["开始平静、私密的对话并倾听"]
    D --> E["检查睡眠、食物、运动和休息"]
    E --> F{"症状是否持续超过两周或影响日常生活？"}
    F -->|"否"| G["保持支持性的日常活动并每天检查"]
    F -->|"是的"| H["联系学校辅导员和你的医生"]
    H --> I["询问考试住宿和咨询"]
    G --> J["考试结束后再次复习"]
    I --> J

何时寻求专业帮助¶

如果您的孩子有以下情况，请联系您的医生或心理健康专家：

• 两周多来一直情绪低落、焦虑或烦躁。
• 经常惊恐发作。
• 连续几周无法入睡，或者睡得太多。
• 拒绝上学。
• 对朋友和活动失去兴趣。
• 饮食或体重发生重大变化。
• 使用酒精、药物或其他物质来应对。
• 有没有明确原因的身体不适。
• 已知病情正在恶化。

医生可以检查身体健康状况、评估心理健康状况并讨论治疗。英国国家医疗服务体系 (NHS) 和美国心理学会广泛推荐采用认知行为疗法等谈话疗法来治疗年轻人的焦虑和抑郁症。有关药物治疗的决定属于医生，本指南不提供药物建议。许多学校和社区提供低价或免费的咨询服务，因此请询问。

请记住，寻求帮助是关心的表现，而不是失败的表现。早期支持通常会缩短问题持续的时间。

Looking after yourself¶

Parents carry stress too. Your calm is a resource for your child, so protect it.

• Share your worries with another adult, friend or counsellor.
• Keep your own sleep, meals and exercise.
• Remind yourself that you do not have to fix everything.
• Let go of comparing your family with others.
• Notice your own reactions to results, and give yourself time before responding.
• Seek help if you feel overwhelmed or hopeless yourself.

Common myths¶

Myth: A bit of pressure is always good for children. Moderate challenge helps, but heavy or constant pressure harms.

Myth: Talking about suicide will make it more likely. Asking directly and kindly does not cause it, and it can bring relief.

Myth: If they are studying all the time, they are coping. Over-studying can be a sign of anxiety or perfectionism.

Myth: If they are not studying, they do not care. Avoidance is often a sign of fear or overwhelm.

Myth: Energy drinks and caffeine help them focus. Large amounts can raise anxiety, disrupt sleep and cause heart palpitations.

Myth: Anxiety is just attention seeking. Anxiety is real and treatable, and dismissing it can make it worse.

A checklist for parents¶

• I have asked how my child is feeling, and listened.
• Sleep, meals, movement and rest are protected.
• I avoid comparisons, threats and catastrophic talk.
• I know the signs of stress that need more help.
• I have contacted the school about support and accommodations if needed.
• We have a plan for exam day and for after results.
• I know the crisis numbers for my country and have saved them.
• I am looking after my own wellbeing.

Different ages, different needs¶

Exam stress looks different in a 9 year old, a 14 year old and a 19 year old. Adjusting your approach to their age makes your support land better.

Younger children (about 6 to 11 years)¶

Younger children often show stress through the body or behaviour instead of words. Stomach aches, clinginess, tantrums, nightmares or refusing to go to school can all be signs. Keep routines simple and predictable, give plenty of reassurance, and keep tests in perspective by praising effort and curiosity rather than scores. Play, reading together and outdoor time protect their sense of safety. Talk to the teacher if worries appear to be growing, since many schools run gentle programmes for anxious children.

Early teenagers (about 12 to 15 years)¶

At this age, young people care a great deal about friends and how they compare. They may hide their fear behind jokes, silence or irritability. Give them space, but stay available, and offer to talk side by side during a walk or a drive. Help them set a realistic study plan, since many struggle to organize time. Watch for signs of self criticism and perfectionism, which can grow during these years.

Older teenagers and young adults (about 16 to 21 years)¶

Older students want independence, and they respond better to being treated as adults. Ask what support they would like, and respect their answer, while making sure they know you are there. High stakes exams and the pressure about the next step in life can weigh heavily. Remind them that there are many pathways, and offer to help them research options if they ask. At university, they may not want you to contact staff, and privacy rules may stop staff from sharing information with you, so keep communication open with your child directly.

Children with learning differences or health conditions¶

Children with dyslexia, ADHD, autism, anxiety or a long term health condition may feel exam stress more strongly and may qualify for support. Start early on accommodations, collect evidence and talk to the school about a plan. The guide on test accommodations and getting support walks through the process.

When your child says nothing¶

Some young people refuse to talk, however gently you ask. That does not mean they do not need help. Try these approaches.

• Offer a low pressure activity, such as cooking, walking the dog or driving somewhere, where talking is optional.
• Leave a short note or send a message saying you care, and you are there when they want to talk.
• Ask another trusted adult, such as an aunt, coach or teacher, to check in.
• Mention your own experiences of stress in a brief and honest way, without making it about you.
• Give them choices about the kind of help they might like, such as a counsellor, a family chat or practical help with planning.
• Keep watching for signs. If you see changes that worry you, ask the school or your doctor for advice even if your child will not discuss it.

Persistence matters more than perfection. Children often open up days or weeks later, once they feel sure that you will not judge them.

来源已检查¶

• National Health Service (United Kingdom), pages on exam stress, helping your child with exam stress, and children and young people's mental health.
• American Psychological Association (United States), resources for parents on stress and anxiety in teens.
• Centers for Disease Control and Prevention (United States), information on anxiety and depression in children and on youth suicide prevention.
• Young Minds and Mind (United Kingdom), parent guidance on exam stress and supporting a young person.
• American Academy of Sleep Medicine and American Academy of Pediatrics (United States), sleep durations and guidance on energy drinks.
• 988 Suicide and Crisis Lifeline (United States), Samaritans and Childline (United Kingdom), for crisis contact details.

Guidance can change, so check the current pages of these organizations. This guide is general information, not medical advice, and contains no medication advice.

常见问题¶

How can I tell if my child has normal exam nerves or a bigger problem?¶

Normal nerves are short lived and pass once the exam is over, with some restless nights or irritability. A bigger problem shows as weeks of low mood, constant worry, panic attacks, poor sleep or appetite, withdrawal from friends, avoiding school, or hopeless statements. If you see several of these, or you simply feel worried, talk to the school counsellor or your doctor.

What should I say to my child before an exam?¶

Keep it short, warm and steady, for example that you are proud of how hard they have worked, that you love them whatever happens, and that you will see them after. Avoid last minute quizzing, comparisons and talk about how much the result matters. A calm goodbye and a plan for something enjoyable afterwards help more than a long speech.

Should I make my child study more or let them rest?¶

Both matter, and rest is part of good study. Help your child make a realistic timetable with breaks, sleep, meals, exercise and a day off each week. Pushing for constant study usually lowers focus and raises anxiety, while steady routines and active study methods work better.

What do I do if my child talks about suicide or self harm?¶

Take it seriously, stay with them, and ask calmly and directly whether they are thinking of hurting themselves or ending their life. Listen without judging, remove access to anything they could use to harm themselves if it is safe to do so, and get help straight away. Call your local emergency number if there is immediate danger, or contact a crisis line such as 988 in the United States and Canada or Samaritans on 116 123 in the United Kingdom and Ireland.

A note on learning more¶

A mental health first aid or first aid course from the Red Cross, St John Ambulance, or a local provider teaches parents and carers how to start a conversation with a young person in distress, recognise crisis signs and connect them with help. Many courses include a section on supporting teenagers specifically.

相关指南¶

• Test anxiety on exam day
• What to do after a bad exam result
• Test accommodations and getting support
• 心理健康危机
• 紧急电话号码