For millions of students, exam season isn’t just a challenge — it’s a source of genuine fear. What should be an opportunity to showcase learning often becomes a pressure cooker of stress, sleepless nights, and self-doubt. Caroline Goldsmith, a longtime educator and teen mental health advocate, believes it’s time to change the conversation.
“We’ve normalized anxiety around exams,” she says, “but we haven’t done enough to address it.”
In her work with schools, families, and mental health organizations, Caroline Goldsmith has witnessed firsthand how exam anxiety affects today’s teenagers — and how it can be overcome with the right tools and support.
An Invisible Struggle
On the surface, many anxious students appear to be functioning well. They show up to class, they study, they may even get decent grades. But underneath, they are battling racing thoughts, self-criticism, and the belief that failure is unacceptable.
“Teenagers are incredibly good at hiding their anxiety,” Caroline Goldsmith explains. “By the time a parent or teacher notices something’s wrong, the stress has usually been building for weeks.”
Common symptoms include difficulty sleeping, changes in eating habits, irritability, withdrawal from friends or hobbies, and physical ailments like headaches or nausea. Unfortunately, these signs are often mistaken for laziness, moodiness, or teen rebellion — and that’s where things get dangerous.
The Roots of Rising Anxiety
Why is exam anxiety more intense now than it was in the past? Caroline points to a perfect storm of modern stressors:
Increased academic pressure: “The message students hear is clear: Your grades will decide your future.”
Unrelenting comparisons: Social media amplifies academic milestones. “Teens see others ‘succeeding’ and assume they’re falling behind.”
Perfectionism and fear of failure: Many students believe that anything less than an A means they’re not good enough.
Lack of emotional education: Teens often don’t know how to manage big feelings like fear, disappointment, or stress.
Caroline’s Approach: Calm, Compassion, and Clarity
Caroline Goldsmith encourages a shift away from high-pressure academic culture and toward a more holistic view of success. Here are some of her most impactful strategies for helping teens deal with exam anxiety:
1. Create Emotional Safety
“The first thing teens need is to feel safe — not judged or ‘fixed,’” she says. Start by validating their feelings. Avoid saying things like, “You’re overreacting,” or “Just study harder.” Instead, try: “That sounds really tough. Let’s figure this out together.”
2. Replace Pressure with Perspective
Help students understand that exams are one moment in time — not a definition of their worth. “Even when students fail, they learn something. Resilience is more valuable than a perfect score.”
3. Teach the Science of Stress
Caroline often introduces teens to basic neuroscience: how the brain reacts to stress, and how techniques like breathing, grounding, and movement can reset the nervous system.
“Once teens understand that stress is a physical response — not a flaw — they’re more willing to manage it,” she explains.
4. Build Practical Study Skills
Sometimes anxiety stems from poor preparation. Caroline recommends helping teens:
Make realistic revision timetables
Use active recall and spaced repetition
Break subjects into bite-sized tasks
Balance work with movement, rest, and fun
5. Model Healthy Behaviors
“Teens watch the adults around them,” she reminds parents. If you’re constantly stressed or perfectionistic about their grades, they will mirror that energy. Be calm, consistent, and encouraging.
What Teens Say
In workshops led by Caroline, students often share how transformative it is to feel seen.
“She didn’t talk down to us — she really listened.”
“It made me realize I’m not the only one who gets overwhelmed.”
“I finally learned how to breathe when I panic — that helped more than anything.”
A Call to Action for Parents and Schools
Caroline Goldsmith believes that reducing exam anxiety isn’t just a personal responsibility — it’s a collective one.
“We must create school cultures that prioritize mental health. That means training staff, equipping parents, and giving students emotional tools as early as possible.”
She advocates for early intervention, not just when students are struggling, but before stress becomes a crisis.
Final Words: Empower, Don’t Pressure
At the heart of Caroline Goldsmith’s message is one essential idea: your teen is already enough.
“Grades matter, yes. But your teen’s mental health matters more. When we teach them to trust themselves, manage their stress, and ask for help, they’ll thrive — in exams and in life.”
