A Young Person’s Guide to Mastering Exam Stress

Written by Amiee Williams - Volunteer

In a 2024 survey related to exam stress, 85% of students stated that they experience exam anxiety. This highlights how normal it is to feel stressed when it comes to exams. However, although some stress can be helpful for motivation, overwhelming stress can lead to difficulties in concentrating.  The pressure from your school, your family, or yourself to do well can get overwhelming but remember, no matter what your results, your mental health is important too!

So, here are some effective ways that might help you reduce feelings of stress and anxiety when exam prep begins:

Create a revision timetable:

By getting organised and creating a plan, you feel in control which can help get rid of feelings of anxiety. To make a study schedule break your subjects down into smaller chunks and perhaps focus on subjects or topics you’re struggling with first. Only set goals that are realistic so that you don’t over-pack your schedule and remember to give yourself enough time for breaks, meals, and having fun.

Tip – Start early to avoid last minute cramming and feeling under pressure.

Personalise the way you revise:

There are different techniques you can use to revise but finding the one that works best for you is important. Drawing diagrams, watching/listening to videos, or making up songs might work for you, try being open to creativity. Some people might find it easy to revise at home however many homes can be hectic, so checking out a library, school, or café could support you in concentrating better.

Tip - All of your peers at school are in the same boat as you. So why not study together? Your revision sessions might be more enjoyable and productive if you do them together!

Look after yourself:

Amidst the pressure of exams, remember you can't pour from an empty cup. Take time to care for yourself, your mind and body need rest, too, to perform at their best!

• Be kind to yourself – reflect on all the things you’ve achieved already, in and outside of studying (you deserve some self-love!). Don’t compare yourself to other people, only concentrate on what you can do. You may feel like other people are doing better but we’re all unique and that’s okay. Keep in mind your friends are coping with exam stress too, they might be just as on edge as you.

• Reaching out – exam stress can feel lonely but you don’t have to tackle it alone, try talking to someone you trust about how you’re feeling.

• Take regular breaks – overloading your brain can lead to burnout so taking breaks can support you in retaining information better. Find ways to release stress and celebrate progress like watching TV, reading a book, going on a walk, or listening to music. You don’t have to earn rest – take it whenever you need it!

• Take care of your body – ensure you get enough sleep, food, water, and exercise. A healthy body means a healthy mind!

Staying positive:

It is easy to get stuck with negative thoughts, especially when you’re feeling overwhelmed.  However, having a positive mindset and believing in yourself can make you feel more relaxed and able to concentrate.

Tip – challenge negative thoughts and replace them with positive ones such as changing “I am going to fail” with “I am doing the best I can and that is enough!”

Exams are just one part of your academic journey, not the whole picture. With good preparation and stress-management strategies, you will be able to face them. Remember you are not alone in this, and there is always support when you need it.

You’ve got this! 💪✨