We know that exams can be stressful! The combination of revision and wanting to do well can really get on top of you. But remember, no matter what your results, your mental health is important too. Read our advice and tips on how to manage exam stress below.

What is exam stress?

Taken from the back of a secondary school classroom, the image shows three pupils looking towards a teacher stood at the whiteboard. One student has her hand raised, another has his hand to his mouth and the third is turning around to look at them both.

Exam stress is about how you feel before, during, and after an exam.

Exams can be a stressful time for anyone. You might feel pressure to perform well, to get good grades, or study all the time. The pressure to do well might be coming from yourself, or from other people in your life.

All of this can make you feel stressed.

What can exam stress feel like?

Stress from exams will feel different for everyone. It can have an impact on how you feel emotionally and physically, and on your thoughts and how you act.

You might feel:

  • Worried.

  • Confused.

  • Angry.

  • Embarrassed.

  • Upset.

Physically, you might:

  • Feel sick.

  • Be tired and struggle to sleep.

  • Become easily upset.

You might feel like you want to avoid studying, not feel motivated, or stop doing the things you enjoy because of stress. You may start to study so much that you have no time for things you used to enjoy like spending time with friends.

Tips for coping with exam stress

Exam stress can feel like a heavy load to carry, but you don’t have to go through it alone. Lots of young people find exams difficult and it’s okay to need some support. You've got this!

Check out our tips below to help get you through your exams.

Be kind to yourself

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 a small part of your life, and your hobbies and achievements outside of school are just as important.

Try not to compare yourself to others

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.

Give yourself enough time

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.

Talk to your friends

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.

Revision tips

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.

Time for you

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!

Ask for help when you need it

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.

Advice from young people

Just try your best, it’s all you can do. If you don’t get the grades you need you can always try again.

Young person

I like to write everything down and then pretend to teach it to my dog.

Young person

Talk to your school about things they can put in place. Having a smaller room away from the main exam hall or taking rest breaks can really help.

Young person

Further support and advice

No matter what your results are, taking the time to look after your mental health and wellbeing is so important. 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.

Teenage boy sits at the bottom of the stairs in his house with his back leaning against the spindles. He is wearing black trousers, a red zip up hoodie and white shirt. He is rubbing his left eye with his hand.

Understanding stress

Life can be stressful! We know that. Understanding what stress is, how it’s caused, and finding tips to ease any overwhelming feelings can really help if stress is affecting your mental health.

Group of teenagers, both male and female, walk in a staggered group outside of a school building. There are three teenagers wallking in the foreground of the image, wearing their school shirts with hoodies. One girl is on her smartphone.

Anxiety at school

When it comes to school, we get it, it can feel overwhelming - almost like you have too many tabs open in your brain at once.

Group of teenagers, both male and female, walk in a staggered group outside of a school building. There are three teenagers wallking in the foreground of the image, wearing their school shirts with hoodies. One girl is on her smartphone. A teenage boy playing guitar and speaking to his mom and dad who are sitting next to him.

Looking after yourself

Self-care is a bit of a buzzword in today’s world, but what does it actually mean, and how do you find out what works for you?

All of the information on this page was created with practising health professionals. This page was reviewed in April 2025. We will next review the page in 2028.

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