Board exam anxiety is real: 10 best tips for parents to help their children cope

Board Exams 2026

With Class 10 and 12 board exams scheduled between February and March, extending to April for some state boards, students across India are entering one of the most stressful periods of the academic year. For many, this pressure is not just academic; it’s emotional, social, and even physical. At such a time, the role of parents becomes crucial. Here are ten meaningful, research-backed ways parents can genuinely support their children.

1. Create a Calm, Supportive Environment at Home
An anxious household amplifies a child’s stress. Parents who maintain calm conversations, reduce conflicts, and provide a peaceful atmosphere help their children focus better. During peak exam weeks, even small gestures, lower TV volume, adjusted routines, or quiet evenings, can create a noticeable difference.

2. Replace Pressure With Reassurance
Well-meaning reminders like “These exams will decide your future” can increase anxiety. Instead, children perform better when parents emphasise effort over results. Reminding them that one exam does not define their entire life helps reduce performance pressure and encourages healthier study patterns.

3. Balance Study Time With Breaks
Long, uninterrupted hours of studying often lead to burnout. Encourage your child to take short breaks, stretch, hydrate, or take a quick walk. Science shows that the brain retains information better when study sessions are spaced out.

4. Help Them Set Realistic Goals
Parents can guide children to break the syllabus into smaller, manageable parts. Instead of vague instructions like “Finish science today,” help them plan chapter-wise targets. A structured timetable reduces overwhelm and increases productivity.

5. Prioritise Sleep, Nutrition, and Routine
Late-night study routines and irregular meals weaken concentration. A stable daily rhythm, consistent wake-up times, wholesome meals, and at least 7–8 hours of sleep, keeps students mentally sharp and emotionally steady. Avoid introducing new foods or heavy meals close to exam dates.

6. Listen Without Judging Their Fears
Children often hide their insecurities to avoid disappointing parents. Make space for them to talk openly about what scares them, whether it’s a tough chapter or fear of comparison. Sometimes, being heard is more calming than receiving advice.

7. Reduce Comparisons With Other Students
Comparing marks, ranks, or study hours with peers increases anxiety and creates a toxic sense of competition. Recognise your child’s unique strengths instead of measuring them against others. Each student absorbs information differently, and that is normal.

8. Step In Only When They Ask for Academic Help
Parents may not always be updated with the latest CBSE or state board patterns. Rather than pushing outdated methods or micromanaging studies, offer help only if the child asks. This builds independence and prevents friction.

9. Encourage Offline Time and Light Physical Activity
A short walk, simple home exercises, or even a relaxed chat can reset their mind. These breaks regulate anxiety levels and renew their energy for the next study session. Limiting excessive screen time also protects focus.

10. Watch for Signs of Severe Stress
Irritability, lack of appetite, sudden withdrawal, excessive crying, or sleeplessness may indicate deeper anxiety. Early recognition allows timely intervention, sometimes through a school counsellor or a mental health professional.

The board exam season can be intense, but with the right emotional cushioning, children emerge stronger—not just academically, but mentally too. In the end, they remember not the difficulty of the exams, but the support they received at home.