Tools for Thriving, Not Just Surviving VCE
As the mid-year break comes to a close, students in Years 10 to 12 often enter a more demanding academic period—one that can bring increased pressure and the need for additional support to manage upcoming VCE assessments, SACs, and exams.
While some students will handle the pressure well and take it in their stride, exam stress is very common. A global study conducted across 72 countries in 2020 found that two-thirds of students felt anxious about receiving poor grades, and more than half reported stress even when they felt well-prepared. This highlights that exam anxiety isn’t just about readiness—it’s about the emotional weight tied to performance and expectations.
In addition to academic demands, many students are juggling:
Part-time jobs, extracurriculars, and family responsibilities
Social pressures and the emotional ups and downs of adolescence
Uncertainty about future pathways—university, TAFE, or work
Romantic relationships, often for the first time, which can add emotional complexity
This combination of stressors can have wide-reaching effects. Research shows:
65% of students sleep less
59% struggle to wake up
57% stay up late to study
These patterns are linked to declines in:
Mental health
Physical wellbeing
Academic performance
Increased risk of substance use
So, stressing about academic performance can actually reduce academic performance, the very thing teens and parents want to avoid!
We also know that, on the other hand, too little or no stress is also not beneficial for peak performance. Similar to Goldilocks, students need the “just right” amount of challenge; enough to stay engaged, but not so much that it becomes unmanageable. This idea is depicted below in the inverted U-curve, known as the Yerkes-Dodson Law.
🔗 ReachOut Study Stress Report
🔗 Pascoe, M. C., Hetrick, S. E., & Parker, A. G. (2020). The impact of stress on students in secondary school and higher education. International Journal of Adolescence and Youth, 25(1), 104–112. https://doi.org/10.1080/02673843.2019.1596823
If many students feel pressure, and we know that too much pressure isn’t good, then how can we help ease it?
There are many things parents can do to support their children during VCE and help them.
1. Create a Supportive Environment
Encourage open conversations about stress and mental health.
Focus on effort and progress, not just results.
Celebrate small wins to build confidence.
Let your child know you're available to talk, without judgment or pressure. Sometimes, just knowing someone is there to listen can ease the emotional load. Try checking in during everyday moments, like car rides, a quiet walk during a study break, or while preparing meals together.
Reassure your child that feeling stressed or uncertain is a normal response to challenging times. Let them know they’re not alone—and that many of their peers are navigating similar challenges. This can help reduce feelings of isolation or self-doubt.
2. Help with Time Management
Support your child in creating a realistic study schedule that includes regular breaks, physical activity, and downtime.
Use planners, apps, or visual timetables to stay organised.
Plan extracurricular commitments well in advance to help your child maintain balance during exam season. This might include speaking with employers about reducing work hours, and easing household responsibilities in the weeks leading up to exams to allow more time for rest and study.
3. Promote Healthy Habits
Help your child build a consistent routine that balances study, rest, and leisure well in advance of the exams. A predictable rhythm can reduce anxiety and improve focus, especially during high-pressure periods like exam season.
Prioritise sleep, nutrition, and hydration. Remind your child that rest is not a reward—it’s a necessity. Encourage regular breaks, time outdoors, and activities that help them mentally and emotionally reset. These moments of pause can improve concentration and performance.
Encourage movement—even a short walk together can open space for conversation.
Limit screen time before bed to improve sleep quality.
Ensure mobile devices are switched off and removed from bedrooms and study spaces to minimise distractions.
4. Connect with School Resources
Reach out to teachers or wellbeing staff. Schools often have resources in place, but they’re most effective when families and educators work together.
If your child is struggling significantly in one subject, consider exploring tutoring or study support programs.
Make time to attend parent-teacher interviews or school information nights. These events offer valuable insights into your child’s academic progress and well-being, giving you a chance to hear directly from educators who observe your child in a different setting. If your child isn’t ready to express that they’re feeling overwhelmed, a teacher’s perspective may help spot signs of stress and highlight any extra support they might need.
5. Encourage Mindfulness and Relaxation
Introduce your child to calming practices, such as breathing exercises, meditation apps, or gentle yoga. These techniques can help regulate stress, improve focus, and offer a sense of control during emotionally demanding times. Even a few minutes a day can make a meaningful difference.
Encourage your child to stay engaged in hobbies, sports, or creative activities that help them unwind. These outlets provide emotional release, build confidence, and offer a break from academic pressure, especially valuable during exam season.
Encourage your child to stay engaged in hobbies, sports, or creative activities that help them unwind. These outlets provide emotional release, build confidence, and offer a break from academic pressure, especially valuable during exam season.
6. Enrol them in our Study Without Stress Program
At Strength Psychology, we’re pleased to introduce a new group program designed to support senior students in developing the mental skills essential for thriving during their VCE journey. Study Without Stress (SWoS) is an evidence-based intervention developed by researchers at Macquarie University, grounded in Cognitive Behaviour Therapy (CBT) and tailored specifically to address academic stress. This program equips students with practical, research-backed strategies to manage pressure, enhance focus, and optimise study habits—skills that not only improve academic stress but also promote emotional wellbeing.
We’ll be running SWoS in our Geelong clinic during Term 3 of 2025, and we’re currently seeking expressions of interest. The program consists of six 1.5-hour sessions held on Tuesday evenings from 6:15–7:45 pm, facilitated by our clinician, Susan Hoffman. We will offer light refreshments, and the price includes all materials required to complete the program.
We’re keeping the group intentionally small to ensure each student receives personalised attention and the opportunity to share their experiences in a safe, supportive environment. This format also allows students to connect with peers facing similar challenges, helping them feel understood and less alone. These shared moments can be incredibly validating and empowering, often leading to greater confidence and resilience.
If your child is feeling overwhelmed or struggling to stay motivated, SWoS offers practical tools and emotional support that can make a real difference.
Spaces are limited, so early registration is highly recommended.
🔗Link to the PDF flyer from the program
For students needing more individualised mental health support, we recommend exploring options such as school-based counselling, GP referrals for mental health care plans, or connecting with counselling services available in local psychological services like ours here at Strength Psychology.
If your child is in crisis or requires urgent assistance, please reach out to one of the following services:
Lifeline: 13 11 14
Kids Helpline: 1800 55 1800
Headspace: 1800 650 890
Suicide Callback Service: 1300 659 467
Emergency: Call 000
We’re committed to helping students build resilience and confidence as they navigate the challenges of VCE. If you’d like to learn more or register your interest, please don’t hesitate to get in touch at info@strengthpsychology.org
Final Thoughts
Exams matter—but they don’t define a young person’s worth or future. By fostering resilience, emotional awareness, and practical support, we can help students navigate this season with confidence, care, and clarity.
