We know getting ready to take exams can be a stressful and overwhelming experience for young people like you. We have some tips that might help.
Jeannine Townsley, Team Manager at the St Helen’s Resilience Service, and her team of mental health practitioners and qualified therapists work in schools across St Helens in the North of England where they support secondary school students like you with their mental health and wellbeing. Jeannine gives some helpful advice on how to help you cope with exam stress and explains her team’s approach to supporting young people’s mental health.
1. Think about what you can control
“When you’re getting ready for exams, it’s important to think about what you can control,” Jeannine says. “Ask yourself, ‘What do I expect myself to accomplish and are these realistic goals?’. Making a revision timetable that's achievable is a great way to put those thoughts into action – and make sure you’re including time for breaks.”
2. Make time for self-care
“When you’re stressed out, it’s easy to forget about prioritising relaxation but making time for yourself will help you cope better with exam pressure. Think about what kinds of things you enjoy doing and how you can make time for those things in your routine when you’re revising.”
It's helpful to notice how you’re talking to yourself when you’re stressed out. Are you being a supportive friend or are you being a critical friend?
Jeannine Townsley
Team Manager at the St Helen’s Resilience Service
3. Practise grounding techniques
“Grounding techniques are a great tool to help you manage stress during exams; in fact, you can use them in any situation where you feel overwhelmed. If you haven’t heard of these before, grounding techniques are exercises that can help you focus on the present moment when you’re struggling with intense feelings.
“Box breathing or square breathing is a good one. All you need to do is breathe in slowly as you count to four, hold your breath as you count to four again, then breathe out slowly while you count to four, and after you’ve breathed out, hold your breath for another count of four. And you can repeat those steps for as long as you want to.”
4. Make a plan
“It can feel terrifying when you’re faced with weeks of exams. Instead of thinking about all your exams at once, take one exam at a time and make a plan for what you need to do to prepare for each one,” Jeannine says.
“During an exam, you may get overwhelmed if you feel like you've spent too much time on one question. Planning how you’re going to use your exam time by dividing it up between questions, depending on the marks, can also help you to feel more prepared.”
5. Remember your grades don’t define you
“After an exam, make sure you have something to nourish you – whether that be physically or emotionally – and appreciate the hard work and effort you’ve put in.
“And when it’s time to get your results, remember your grades don’t define you as a person. I know that's easier said than done – but it’s true.”
How do you support young people in school?
“Every school we work in is different, so our approach is tailored to each individual school and the specific needs of their young people,” Jeannine says. “We offer one-to-one sessions and drop ins as well as group sessions around issues like anxiety, self-confidence and resilience-building. We also work with school staff to better understand what they can do to best support their students’ mental health.”
I came to the Resilience Service because I needed some extra support and to offload how I feel as I have had a tough year. The service has helped me to understand what to do in stressful situations and listened to how I feel. They’ve given me some guidance to help me deal with a lot of things that have happened. I felt understood and listened to.
Young person
“Our child-led approach puts young people in control of the support we give them. Even though most of the young people we support are referred to us by an adult, who might have their own opinions about what that young person needs, we’ll always start by exploring what a young person needs and wants from us.
"We're clear from the beginning that if they don't want support, then that's absolutely fine because it's their choice. Usually, young people are surprised by that approach, but we'll speak to them to understand what they want from us and that's what we’ll work on,” she explains.
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Get help for your mental health
Everyone has mental health and sometimes you can struggle with how you feel. You’re not alone and help is available. We offer lots of services to help you look after your mental health.
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