Exam stress support
Mental health, self-help and crisis support for young people.
Learner and parent support
Exam season can be a stressful and overwhelming time, and it’s completely normal to feel anxious.
If you ever feel like you need extra support, please remember that help is available. There are lots of ways to get support, so you can choose what works best for you, whether that’s texting, calling, having a face-to-face chat or using self-help resources at your own pace.
Here are a few options you can explore to look after your mental health and wellbeing during this time.
If you need immediate help
If you feel unsafe or think you may act on suicidal thoughts:
- call 999 or go to your nearest A&E – mental health professionals are on site to offer you direct support
- call Samaritans – 116 123 (This service is free and open 24/7)
- text SHOUT to 85258 for free, confidential text support with a friendly mental health professional
- use Papyrus HOPELINE247 – 0800 068 4141 or text 07860 039967 Email: pat@papyrus-uk.org
- you can also contact NHS 111 and select the mental health option.
Warning signs you should reach out for help
- feeling hopeless or trapped
- wanting to disappear or hurt yourself
- panic attacks that feel unmanageable
- not sleeping or eating properly for several days
- withdrawing completely from friends or family
- feeling unable to cope with normal daily life
Remember: reaching out and asking for support is a sign of strength, not a failure. Help is always available.
What support is available
You don’t need to wait until things reach a crisis. We encourage you to seek support at the earliest sign of any difficulties, as this can help prevent your thoughts and feelings from escalating and becoming harder to manage
We strongly urge you to speak to a trusted adult at your school/college, this could be any of the following:
- designated safeguarding lead
- a tutor or teacher you trust
- school counsellor or wellbeing team
- head of year or pastoral support
- exam support staff
Alternatively, access the following:
Shout
- Text SHOUT to 85258
- Free 24/7 text support for anxiety, panic, stress, or crisis.
Kooth
- Chat to a friendly professional counsellor and access wellbeing support.
- www.kooth.com - A judgement-free forum to get advice, help others and share your story.
YoungMinds
Read Guidance on coping with life to access mental-health information and practical advice for young people and parents.
Mind
Access Child and Adolescent Mental Health Services (CAMHS) resources and advice guidance via Mind: Mental health and wellbeing info for young people
Headspace
Download Headspace app to access sleep and meditation strategies to calm your mind.
What is in your control
Self-help strategies for exam stress
- Reduce pressure
- Focus on progress, not perfection.
- Break revision into smaller tasks.
- Use short study blocks (for example: 25 minutes study, 5 minutes break).
- Avoid comparing yourself to others.
2. Calm your nervous system
Try one of these:
- Slow breathing: breathe in for four, out for six.
- Grounding exercise: name five things you can see, four you can feel, three you can hear.
- Stretching or a short walk.
- Listening to calming music.
3. Look after your body
- Try to sleep regularly.
- Drink water.
- Eat consistently, even during busy periods.
- Move your body every day, even for 10 minutes.
- Limit caffeine and energy drinks if they increase anxiety.
4. Challenge any unhelpful thoughts
Instead of:
- “I’m going to fail everything.”
Try:
- “I’m stressed right now, but I can take this one step at a time.”
- “I don’t need to be perfect to do well.”
- “I have prepared for this throughout my years in education. I am ready.”
5. Stay connected
- Talk to friends.
- Tell someone when you are struggling.
- Study with others if it helps.
- Do not isolate yourself.
6. Give your brain recovery time
Rest helps memory and concentration. You are allowed to:
- take breaks
- sleep
- spend time with people
- stay active with hobbies
- have boundaries and stop revising at a certain point into the night.
Quick and simple coping strategies before an exam
- Take three slow breaths.
- Relax your shoulders and unclench your jaw.
- Read the first question slowly.
- Start with the easiest question.
- Remember: anxiety can make your mind feel blank temporarily.
- Focus only on the next step, (one thing at a time) not the whole exam.
Take a screenshot or save these contacts now, just in case you or a friend ever need them.
After your exams
Sometimes exam stress doesn't just disappear once you have finished your exams, as you might be worried about your results. There are post-results options available to you if you don't get the results you need. But until then, take time to celebrate completing your exams and your achievements so far.
Here we have addressed some common questions and concerns from students after exams:
- I forgot to label my answer
If you forgot to label your answer with the correct question number, you don't need to worry about it, as our examiners will make every effort to try and match a non-labelled answer with the correct question.
- I used a different colour ink instead of black
We always ask students to write in black ink when taking our exam papers. On the rare occasion a student uses a different colour pen, we will always ensure that exam paper is marked and that student receives the correct mark.
- I answered too many questions
If in your exam you were asked to answer two out of three questions and instead you answered all three. Our examiners will mark all three questions and your final marks will be awarded based on the two highest scoring questions out of the three you answered.
- I didn't spell my name or family name correctly
If you didn't spell your name or your family name correctly, then you can speak to your exam officer at your school or college, who will be able to contact our Entries team to resolve this issue. It is important that we have your correct birth name in preparation for your certificate.
- I think there may have been an error in the question paper
If after your exam you feel there may have an error in the exam paper, then you should speak to the exams officer at your school or college, who will contact us. If there has been an error, we will ensure that this mistake won't affect your result. If you feel that the error may have affected your overall performance in the exam, then talk to your teacher. If they agree, the exams officer at your school can apply for you to get special consideration.
- What if the examiner can't read my handwriting?
Our examiners have seen lots of different styles of handwriting and can usually work out what you have written or were trying to say.