Managing exam stress

Whether you’re at college, university or doing an apprenticeship, taking exams and making decisions about your future can be stressful. It’s OK to feel unsettled or like your mental health is suffering at times like this.

Read the top tips in this article to help you through some of the big moments you’ll face in life. And use the links to further resources, alongside details of who to contact if you need help with your mental health or wellbeing.

It’s normal to feel some stress around exam and revision time. Two thirds of eight to 17-year-olds surveyed in 2020 said they felt most stressed about homework and/or exams – ahead of worrying about what other people think of them and bullying. 

While exam stress can make you feel anxious or depressed, it’s nothing to be scared of. It’s a normal reaction to what’s going on. And some people even need a little stress to get them motivated. It’s about knowing what works for you, before you get to a point where you feel overwhelmed.

If you don’t get the grades you are hoping, it can be very difficult time. But you're not alone, and there's a lot of support available to navigate your next steps and options.

• If you’re feeling overwhelmed or don’t know what your options are, talk to someone at your school or college if possible.
• If you need help with understanding the Clearing process, call UCAS on 0371 468 0468 or drop us a line on social media. We’ll talk you through it and answer any questions you have.
• Reach out to your university or college if you need help with your application or your transition to higher education. They will be more than happy to help!

There’s also lots of information available online to help:

• UCAS’ results day information can help you find advice on your next steps
• Student Space, run by Student Minds, is there to help you find the support you need. Hear from students and explore a range of trusted information and tools to help guide you through the uncertainty of student life. Find support on money, relationships, social life, and academic stress and pressure.
• The Charlie Waller Memorial Trust has advice and tips to for managing anxiety and stress during Clearing.
• Young Minds has advice for young people who are disappointed with their exam results.
• Access free, safe, and anonymous mental health support online (providing NHS services) through Kooth – find out what support is available for you.

1. Try not to compare yourself

Shantanu Kundu is founder of Be Free Campaign – which aims to demolish the stigma around mental health. He’s also a medical student. Shantanu says the first step in managing exam stress is to not judge yourself against others: ‘Everyone learns in different ways and at different paces.’ Focus on what you want to achieve, not what others around you are doing.

2. Create a strategy 

Create a timetable and a plan of what you want to do, and how you will manage that time effectively. Remember that everyone learns in different ways. Shantanu suggests trying a technique called active recall and spaced repetition, which involves spreading out your learning over a longer period of time. 

3. Study together 

Youth mental health charity YoungMinds suggests forming a study group with friends, which can help with making revision less intimidating. And don’t forget to take breaks.

4. Talk to people you trust

YoungMinds says: ‘If you’re struggling, it can help to let your friends and family know so they can offer support'. It’s completely normal to feel stressed and more moody during exam time. Talking to people can help you offload, and realise you’re not alone. 

5. Keep things in perspective 

YoungMinds suggest making a list of all the things you want from life that don’t relate to exams. Shantanu advises focusing on what you want and your goals, and trying to resist parental and other pressure: ‘Don’t expect to be getting A*s when you only need a B. Try and get those Bs and then spend time doing extracurricular stuff and managing your mental health. I think that sometimes is more important than getting high grades’.

6. Don’t forget to have fun

It’s important to make sure you also find time to do things you enjoy, even if you’re very busy. One YoungMinds activist said: ‘Constantly revising without a break can make you feel emotionally and physically drained, so it’s crucial that you take time to step back and do something that you enjoy’.