Helping Your Teen Thrive During Finals Season: 4 Tips for Parents

Finals week in high school is overwhelming - for teens and their parents. Between late-night studying, the mounting pressure of 'succeeding' across several courses, and the general social-emotional rollercoaster of teen life, it's a lot to handle. As a parent, you might be wondering how to support your teen without adding to the stress. The good news is that you just need to show up in a few intentional ways.

Here are four therapist-backed tips to help your teen make it through finals season with a bit more calm, confidence, and connection:

1. Protect the Basics: Sleep, Food, and Breaks

During finals, it’s easy for basic needs to go out the window. But sleep and nutrition aren’t luxuries—they’re non-negotiables for memory, mood regulation, and focus. Help your teen stay grounded by gently reinforcing a schedule that includes:

• 7–9 hours of sleep each night (even if they insist they’re “fine” running on fumes from late-night studying)

• Easy-to-grab snacks and meals (sometimes even bending the rules to include some 'comforting and not entirely healthy' options that your teen loves will mean a whole lot to them!)

• Short, movement-based breaks every 45–60 minutes of studying, including dancing, singing, bike rides, or whatever brings joy, release, and connection for your teen

  
  

Let them know it’s not about perfection—it’s about staying steady and building upon the learning they have already put effort towards during the school year. Think: slow and steady wins the race; your teen already knows a lot more than they give themselves credit for!

2. Focus on Encouragement, Not Outcomes

Your teen is likely already putting pressure on themselves—whether it’s to keep a GPA, get into college, or not disappoint anyone. Instead of asking, “Are you ready?” or “How’d you do?” shift your focus to encouragement and effort:

• “I see how hard you're working. That’s something to be proud of.”

• “No matter the grade, I’m proud of how you’re showing up.”

• “Even when it’s hard, you keep going - and that resilience matters more than any test score.”

In focusing on encouraging your teen, you’re helping them feel seen for who they are, not just what they achieve. This kind of support builds lasting internal confidence and strengthens your relationship far beyond finals week.

3. Offer Structure… But Let Them Lead

Many teens feel overwhelmed during finals because everything feels urgent. You can support by helping them create a plan, only if they’re open to it. Try asking something like:

“Want help organizing your week or are you good figuring it out solo?”

If they say yes, sit down together and chunk study time into manageable blocks. If they say no—respect that too. Just knowing you’re available (without pushing) builds trust.

4. Create Little Moments of Connection

Finals season can make teens feel isolated or “in their heads”. Small moments of connection can help them feel seen and help get them out of their heads and into their bodies. Some examples of how to help your teen be more grounded and present could look like:

• Leave a supportive note on their desk or mirror (inside jokes also apply here, anything that reminds them of how great they are outside of their academic successes.)

• Offer to bring them a treat or take a short walk together (small, thoughtful gestures of care are quick and gentle ways of reminding your teen that you love them and are here for them if they need you)

• Send a funny meme or encouraging text if they’re at school (the act of smiling helps our bodies relax in stressful moments!)

  
  

These little gestures don’t interrupt their focus—they remind them they’re not in this alone.

Just as river rocks are molded and shaped by their environment, so are our teens! Providing a safe, predictable, and calm presence for your teen allows them some much-needed relief from the pressures of finals season.

Teens may not always express it, but your steady, calm presence makes a big difference during stressful times. By prioritizing connection, encouragement, and basic needs, you’re helping them learn not just how to study, but how to care for themselves under pressure.

And hey - finals season is tough for parents, too. Don’t forget to breathe, get your own rest, and trust that you’re doing a great job showing up for your kid.

Want more tips like these? Visit abbiebalat.com/blog for more insights, tidbits, and encouragement on how to support a teen in your life while fostering connection, emotional intelligence, and self-confidence.