1. Encourage Frequent Movement Breaks During Study
Parents can support their teen by incorporating brief movement breaks into study sessions. A simple guideline of encouraging 10 minutes of light exercise for every 60 minutes of study. Activities like stretching, walking or short jog require no equipment and help reduce the physiological build-up of anxiety by lowering cortisol and relieving muscle tension. Since anxiety accumulates during long periods of cognitive work, these quick movement resets help prevent stress from escalating and aid adolescents in return to their study feeling calmer and more focused.

2. Educate Your Teen About the Anxiety Reducing Benefits Of Movement
Adolescents are more likely to maintain exercise when they understand ‘why’ it helps. Parents can explain in simple terms how exercise lowers cortisol, activates the body’s parasympathetic system and supports mood regulating chemical such as serotonin. This can be reinforced through everyday conversations, short science-based videos or by helping their teens reflect on how they feel after different types of movement. By building this understanding, parents strengthen their teens emotional literacy, increases their intrinsic motivation, and enables them to use exercise deliberately to manage anxiety throughout the HSC.

3. Build A “High-Anxiety Action Plan” That Links Predicable Stress Triggers With Targeted Exercise
Creating a personalised plan that links known anxiety triggers with targeted exercise can be highly effective. This involves identifying when anxiety typically peaks, such as before practice exams, during long study sessions, or in the evening, and scheduling specific types of movement that reliably reduce anxiety symptoms and the teen finds calming or regulating. Some adolescents benefit most from walking or stretching, while others respond better to class Pilates, swimming, or resistance training. Establishing this plan helps parents and teens anticipate anxiety spikes and respond proactively with movement, rather than waiting for anxiety to escalate. This structured approach supports more consistent emotional regulation and develops long term anxiety management skills.

Daniella Antoun