Exam Stress

Everyone worries about exams. You might question whether you've done enough revision, worry about forgetting what you have learnt, or about being late for the exam. Afterwards, you might think of different ways you could have answered a question.

Exam stress is common, but there are plenty of ways you can reduce the anxiety and make exams seem less daunting.

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Our Experiences

By young people, for young people

"During exam season, (especially at GCSEs), I would become really stressed out and panicked. Nightmares would instantly increase my anxiety, and it would make me lose my motivation to study, making me believe that I couldn’t do it. Whenever I made mistakes, I became frustrated with myself and I would give up.

When I started my A-level studies, I realised I needed to change my approach towards exams and revision, so before lessons I would have a look at the slideshows and make some notes to prepare myself. I also started to revise for tests a couple of weeks before in order to be less stressed.

If I was struggling on a topic in class, I would put my hand up and ask for help, because I realised that it didn't matter what others thought, what mattered was that I understood the lesson content. These habits made my studies a lot easier and less stressful, I felt so much more prepared and ready for my exams.

My main piece of advice that I would give to you is to remind yourself that it isn't always going to be this hard. Just picture that moment when you are able to look back and be proud of yourself for not giving up and don't worry about the progress that others are making, focus on yourself and your own goals and achievements. Good luck!"

Stephanie, Age 17

All You Need to Know

It’s not always just the thought of the actual exam that can make you feel stressed. There can be plenty of other factors, it's important to identify what they might be, so that you can deal with them.

Some typical worries are:
- Not doing enough revision
- Feeling pressure from other people, or from yourself, to get good results
- Fear of failing the exam
- Bad past experiences with exams
- Worrying about the future, for example getting into university
- Problems at home or in relationships with family, friends or partners.
It’s normal to be worried about exams, but it is important to be aware of the signs of stress. If you notice any of these signs, you could start to think about how you can reduce your stress levels.

Some examples of signs of stress are:
- Nail biting
- Headaches
- Not sleeping
- Shaking
- Feeling sick
- Headaches and dizziness
- Stomach pain
- Crying more than usual
- Struggling to concentrate
- Changes in breathing or breathing very quickly.
Exams can be stressful, so it’s important that you take time to relax and switch off.

Exercise is a great way to reduce stress. Walking or cycling to school is a good start, but you could also go for a run with friends or take the dog for a walk. Maybe try something completely new at an after school club or look out for taster sessions at local sports venues.

Make time for being active in your revision timetable – if you’re feeling tired exercise can give you a real boost.

Listening to music, cooking, drawing, or playing with a pet are all good ways to take your mind off revision for a little while.

Create a self-care plan

Sleep is also really important when you are taking exams. Take a look at our sleep page for more information and some useful tips.

FYI sleep page
Worrying about revision can be as stressful as the exam itself, so try these tips to make your revision more enjoyable and more effective.
- Create a relaxing study area, away from where you normally rest. This should help you focus and feel comfortable.
- Organise a study group with friends – bring snacks or go to a coffee shop.
- Make a revision timetable, including breaks for exercise and self care. Keep it realistic and don’t put too much pressure on yourself.
- Replace negative feelings with more positive thoughts. Repeating positive phrases, such as ‘It is enough to have done my best’, can help to increase your self-esteem.
Being prepared and calm will reduce your stress on the day of the exam.

Try these tips:
- Get any equipment you need, such as pens, ready the night before.
- Start the day the right way, by eating breakfast and leaving yourself enough time to arrive at the exam without rushing.
- A simple breathing exercise can help you relax. Breathe in through your nose while counting to four, hold it for two counts, and breathe out through your mouth while counting to seven. Repeating this should slow your breathing and make you feel calmer.
- Don’t rush – read the questions carefully and plan what you want to say before answering.
It’s okay to ask for help if you are feeling stressed about exams.

Talk to an adult you trust, maybe a family member or a teacher and tell them about your worries. They should be able to help you speak to the right person at your school, so that you can get some help.

Your school, college or university might be able to offer you some extra support, such as a counselling service.
If you have a disability which makes it harder for you to show what you know and understand in an exam, your school, college or university should make reasonable adjustments to make it fairer for you.

Settings have a special duty to work with you and your family, along with any other helpful people, to agree on the support you need. They will then make a list of the changes they will make to help you. All the teachers and staff who work with you will know about these changes.
Don't panic, it isn't the end of the world and there are still plenty of options available to you.
- Speak to the careers teacher or adviser at the school you went to - they will be able to offer you some advice.
- Get in touch with the sixth form, college or university you have applied to. Even if they can't offer you a place on your chosen course, you may still be able to get a place on another course.
- Norfolk County Council's Help You Choose website has lots of information and careers guidance.
- Call the National Careers Service helpline on 0800 100 900, from 8am to 8pm Monday to Friday and 10am to 5pm on Saturday. You can speak to professional careers advisers for advice on all the different options available.

Who Can Help?

You can talk to your parents or carers, or a trusted adult within your school or setting, or any trusted friend.

If you live in Norfolk:

If you're 11-19 you can text ChatHealth on 07480 635060 for anonymous and confidential advice from a health professional. ChatHealth is available Monday to Friday 9am - 5pm.

You can also contact the Norfolk Healthy Child Programme by calling Just One Number on 0300 300 0123. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you live in Waveney:

You can call the Suffolk School Nursing service on 0345 607 8866 or email childrenshealth@suffolk.gov.uk.

Student Space is run by Student Minds, the student mental health charity. They offer university students information and advice, help to find what support is available at your university and support services for students.

Childline - if you're under 19, you can call 0800 1111 for free support.

Kooth offers online counselling, advice and emotional well-being support 7 days a week until 10pm.