Caroline Goldsmith on Understanding and Overcoming Teen Exam Anxiety

Exams are a familiar part of every student’s journey, but in recent years, the stress surrounding them has reached alarming heights. More teens than ever are reporting symptoms of anxiety during exam season — and it's not just about nervousness before a big test. Caroline Goldsmith a respected educator, author, and teen mental health advocate, is speaking out about this growing issue and offering thoughtful strategies for both teens and the adults who support them.

What Is Teen Exam Anxiety — and Why Does It Matter?

Exam anxiety is a specific form of performance anxiety. It often emerges in the lead-up to, or during, a test and can significantly impair a student’s ability to concentrate, recall information, and perform at their best. But its impact isn't just academic.

“Exam anxiety affects the whole child — emotionally, physically, and socially,” explains Caroline Goldsmith. “Teens who suffer from it may begin to doubt their intelligence or worth. Over time, this can lead to low self-esteem, burnout, or even long-term aversion to learning.”

Some teens experience mild symptoms, such as increased irritability or restlessness. For others, the signs are more severe — including panic attacks, chronic headaches, stomach issues, or sleep disturbances. In extreme cases, students may avoid school entirely out of fear and overwhelm.

Why Exam Anxiety Is On the Rise

Caroline Goldsmith points to several interconnected reasons for the surge in exam-related stress among teens:

High-stakes culture: “There’s a growing perception that one exam can determine your entire future,” she says. “That level of pressure is simply unsustainable for adolescents.”
Social media influence: Teens constantly compare themselves to peers online. Academic achievements — or failures — are often shared publicly, adding a layer of social judgment.
Reduced downtime: “Many teens go from school to extracurriculars to tutoring with barely a moment to rest,” Caroline adds. “They don’t have the time or space to recharge.”
Lack of coping skills: Without access to emotional regulation tools, many teens are left unequipped to manage the emotional rollercoaster of exam season.

Recognizing the Signs: What to Look For

Caroline encourages parents, teachers, and caregivers to remain vigilant during exam periods. Some common signs a teen may be struggling with exam anxiety include:

Avoiding school, revision, or conversations about exams
Procrastinating or becoming hyper-perfectionistic
Experiencing frequent headaches, stomach aches, or unexplained fatigue
Sudden changes in mood or appetite
Disrupted sleep or frequent nightmares
Self-critical language like “I’m stupid” or “I’m going to fail”

“Behavior is communication,” Caroline says. “If a typically motivated teen suddenly gives up on studying or starts lashing out, it’s often anxiety talking.”

What Parents and Educators Can Do to Help

Caroline Goldsmith emphasizes that support from adults can make a critical difference. Here are her top strategies for reducing exam anxiety in teens:

1. Normalize the Experience

“Anxiety is a natural response to stress,” she says. “Let teens know it’s okay to feel nervous — it doesn’t mean something’s wrong with them.” Normalizing this feeling can reduce the shame and isolation often tied to it.

2. Reframe Failure

Many students see anything less than perfection as failure. Caroline encourages a shift in perspective: “Help teens understand that mistakes are part of learning. One test won’t define their lives.”

3. Structure Study Time

Use planning tools to create manageable revision schedules. “Teens feel more in control when they know what’s coming and can break tasks into smaller, achievable steps,” she notes.

4. Promote Healthy Habits

Encourage regular sleep, movement, and nutrition. These basics have a major impact on cognitive performance and emotional regulation.

5. Introduce Coping Tools

Caroline often recommends tools like:

Mindfulness or breathing exercises
Journaling
Positive affirmations
Talking openly with a trusted adult
Using “worst-case scenario” logic to put fears in perspective

6. Celebrate Effort, Not Just Outcomes

“When adults only praise top marks, teens internalize that their value lies in results,” Caroline warns. “Instead, acknowledge effort, growth, and resilience.”

Building a Culture of Emotional Safety

Ultimately, Caroline Goldsmith argues that teen exam anxiety isn’t just a personal problem — it’s a cultural one.

“Our education systems need to do more than produce high achievers,” she says. “We need to nurture emotionally intelligent, confident, and adaptable young people. That starts by treating mental health with the same importance as academic performance.”

She advocates for school-based mental health education, more open conversations about stress, and teacher training to recognize the signs of anxiety.

Final Thoughts

As teens face mounting expectations, Caroline Goldsmith offers a grounded, compassionate voice that reminds us: exams are temporary, but emotional well-being is lifelong.

Her message to teens is clear: “You are more than your grades. You are capable. You are not alone.”

And to the adults supporting them: “Be their calm when they can’t find their own.”