Exam stress

Being kind to yourself during stressful periods is a really important step.

Think about all the things you’ve already achieved in, or outside of exams and celebrate those accomplishments. This will help boost your self-esteem and remind you of how great you are and how far you’ve already come.

Exam periods and tests can be stressful and intense. But above everything, your exam results don’t define you. They are just one part of your life, and your hobbies and achievements outside of school are just as important.

Try not to compare yourself to other people, everyone is different. You might feel like other people are revising more than you, or just not stressing out as much. But we're all different, and have different strengths, and that's okay. Remember, your friends may be feeling exam stress too. You might not be able to see it, but they could also be nervous.

After your exams, resist the urge to talk about them in depth with your friends. This could make you feel more stressed. Try to let it go and move on to the next thing.

It can be hard sometimes to know how long to spend on a piece of homework or revision.

Everyone learns and works in different ways! To help you manage your time, it can help to put together a bit of a plan of how long you think your work will take. Make sure you give yourself enough time and you aren’t harsh on yourself if things don’t always go to plan. If you’re unsure, talk to your teacher about planning your time – they are experts in helping students through exams.

Talking to friends who are also doing exams about how you’re feeling can be a nice way to share your thoughts and remind you there are other people who are likely feeling the same way as you.

Sharing how you’re feeling can be a good way to relieve your stress. Your friends or peers might have tips and ways they deal with their stress they can share with you.

It might even spark a study group to help you all tackle exams together and coach each other through tricky topics.

Taking some time to get organised can help you feel less stressed and more in control of your revision. You could try and:

• Make a timetable so you can prioritise your work and give yourself enough time to get everything done.

• Break your revision into manageable chunks.

• Take regular breaks - leave your desk and do something else for a while to clear your mind before doing more work.

• Use active revision - make flashcards and test yourself, create mind maps or diagrams to help you remember topics, or time yourself practicing exam questions.

• Make sure you eat and drink well – your brain and body need to be looked after too! 

• Rest well – getting enough sleep is really important to keeping yourself and your brain healthy.

Making time for yourself, your hobbies and the things you enjoy are super important when revising! Breaking up your revision with something you enjoy can help you to relax and give yourself the time away from work. 

If you're struggling to make time for yourself, try to block in small chunks of 'time for you’ in your revision schedule, so you have a dedicated time slot to have a short break and do things you enjoy – this could be as small as five minutes!

We know it can sometimes feel scary asking for help, but everyone needs a little extra advice sometimes.

If it’s all feeling a bit much and you are struggling with managing stress, there is support available for you.

Doing homework with your friends can be a good way to get support, or you could ask a trusted adult for help. You could also speak to your teacher if you feel comfortable asking for a little help.

If you’re struggling to find support, or feel like there isn’t someone to talk to, there are other ways you can get support and advice.

It’s completely normal to feel nervous about results day. You might feel restless, distracted, or caught in a cycle of “what-ifs”. These feelings often come from the uncertainty of the results and the pressure we can put on ourselves. 

Here are some of our tips to help calm your nerves: 

• Look after your physical health – If you can, try to do some light exercise or get outside for some fresh air. Prioritising good sleep is important too, although we know it can be harder when you are feeling nervous! 

• Try to connect with people - Make plans to see your friends or family, that could be in person or over the phone, by messaging or calling. Catching up with people you’re close to can be a positive distraction. 

• Check in with yourself about how you’re feeling – Results day can feel stressful so it’s important to be kind and compassionate towards yourself. It can be helpful to write down your thoughts on your notes app on your phone or in a notebook.  

• Write a list of things you are grateful for – This tip might feel cringey but thinking about the things that are going well, and you are grateful for, helps to provide perspective.  

• Do something you really enjoy - This could be playing your favourite game, doing something creative, or playing some football with your mates. It doesn’t matter what it is, but it’s important that it’s fun to you.

Results day often brings a wave of emotions. From starting the day, to opening your envelope or results online, there is a lot you will be feeling. Here are some tips to help you through the day: 

• Try and be with someone you trust - Whether that’s a friend, family member or mentor, it can be helpful to be with someone you like during this moment. 

• Take time to breathe - Allow yourself a second before reading your results. Pause, take a breath, and give yourself space to process what you are feeling. 

• If your results aren’t what you were hoping –  Take a moment to acknowledge how you are feeling and be kind to yourself. Help remind yourself that this isn't your whole story and you are so much more than one set of grades. Whether you're thinking about appeals, resits, or a change of plans, there are always routes forward and so many people have gone on to achieve great things regardless of their grades. So, reach out and explore these options, as there will be plenty and don't hesitate to ask for support along the way. 

• If your results are what you were hoping – Take a moment to reflect on your grades and how you are feeling. Receiving positive news can sometimes feel overwhelming as well, so be kind to yourself. Take your time to enjoy this moment.

Regardless of the outcome of your results day, whatever emotions you’re feeling, just know these reactions are often intense but totally normal.  

Whatever your grades, it’s important to remember your exam results don’t define you. They are just one part of your life, and your hobbies and achievements outside of school are just as important.