Exam stress
It's normal for exams to be stressful, but there are steps you can take to manage their impact.
WHEN IS EXAM STRESS A PROBLEM?
Feeling some anxiety around exam time is very normal. Most people want to do well in exams both to gain a sense of achievement and to help access next steps like college, university or work. These things alone create a natural pressure which is difficult to completely avoid.
It is not unusual for the pressure of exams to bring on feelings such as a racing heart, shortness of breath, digestive problems or struggling to think clearly and settle on one task. Your mind and body may activate a ‘fight or flight’ response.
The key to managing exam related stress is to try and prevent it from becoming overwhelming.
WHAT CAN I DO ABOUT IT?
don't try to do IT ALL at once
Break your study down into smaller steps or goals. Reward yourself after you achieve each one.
STOP negative thinking
Be careful about falling into thinking traps that may not be true, such as “I failed my mock so I will fail everything!” Challenge those kinds of thoughts with a more balanced view.
GET INTO THE EXAM MINDSET
Try preparing yourself for the exam environment so you can get used to it. For example sitting at a table and not having music or TV playing.
GIVE RELAXATION TECHNIQUES A TRY
Try relaxation or grounding techniques. These types of exercises help to take your focus away from worrying by bringing your attention back to the present moment. For example, you can choose a colour, then look around and notice everything you see that is that colour.
FOCUS ON YOUR BREATHING
Try breathing techniques such as imagining you are holding a mug of hot chocolate. Breathe in through your nose to smell the hot chocolate, slowly counting to 5, then breathe out from your mouth to cool the hot chocolate, counting to 5. Repeat until you feel calm.
TALK YOURSELF UP
Try positive self-talk such as, “I’m more capable than I think” or “This feeling won’t last forever and I can get through this.”
Try to avoid putting pressure on yourself to be perfect. No one can be perfect, all you can do is your best!
need to talk to someone?
At Centre 33, we're here to listen and support you when you're feeling overwhelmed.
focus on you
Try not to talk to other people about the exam beforehand - and try not to compare yourself to others in the exam.
GET AN EARLY NIGHT
Honour a loved one by setting up an online tribute page where friends and family can donate, share memories, and celebrate their life.
You can set up a tribute page on JustGiving.
GIVE YOURSELF PLENTY OF TIME
Pack your bag with all the things you need the night before, put out the clothes you're going to wear, remind yourself where you need to go for the exam, and make sure to have something to eat in the morning.
how can i improve my wellbeing during exam season?
• Take regular breaks from revision. These could include going outside for a walk, doing something creative, making a hot drink and enjoying it away from your desk, taking time to cuddle a pet, family member or blanket.
• It is easy to feel isolated during the exam period, so take time to connect with friends and family.
• Make healthy comforting meals.
• Listen to music that will calm you down or raise your spirits.
• Take some time to tidy your study space.
• Look to the future - create a list of all the fun things you will be able to do once your exams are over.
our guide to:exam stress
Our handy guide looks at why we feel stressed during exam season, ways to cope with the pressure and mood-boosting activities.
other support you might find useful
Keep Your Head has information on a range of mental health-related topics for young people.
Kooth is an online wellbeing community to share advice and help others.
Young Minds UK is home to information, advice and support for young people affected by mental health.
You might also want to explore apps such as Virtual Hope Box, Mind Shift, Headspace, Clear Fear and Chill Panda, which offer a range of exercises that can help with anxiety.
Videos to help with exam stress
Learn more about exam stress, how to understand your feelings and how to tackle them in our videos.
Understanding exam stress (part 1)
More videos
Understanding exam stress (part 2)
WELLBEING TOOLKIT
Our Wellbeing Toolkit is packed with helpful advice, videos and resources designed to support you with your mental health and wellbeing. Covering a range topics, from managing stress and anxiety to building confidence and coping with change, our toolkit offers practical tips and guidance to help you take care of yourself.
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