How To Deal With Exam Stress (A Guide For Students)

Exam stress affects most young people. In fact, recent research shows that 85% of students experience exam anxiety in the 12 months leading up to their exams. And the thing is, a bit of stress before exams is completely normal. It shows you care about doing well. But when the stress and anxiety from exams start to impact your sleep, your concentration, or how you feel day-to-day, it’s important to understand why you are feeling that way, and what you can do to help manage it.

Whether you've only just started revising, you're preparing for your mocks in a couple of weeks, or you've got an exam first thing tomorrow, we’re here to help. In this guide:

• 4 Ways To Cope With Exam Stress
• What Is Exam Stress?
• Preparing For The Exam
• On Exam Day
• After Exams
• Getting Support

4 Ways To Cope With Exam Stress

If you're reading this feeling stressed and need something that helps quickly, here are four things you can try straight away:

1. Talk to someone about how you're feeling - Text a friend, speak to a parent, or talk to a teacher. Just saying ‘I'm really stressed about exams’ out loud can help. You don't have to deal with this alone.
2. Try the 4-7-8 breathing technique - Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then breathe out through your mouth for 8 seconds. Repeat 3-4 times. This calms your nervous system and helps reduce that panicky feeling.
3. Get moving for 10 minutes - Go for a quick walk, do some stretches, or even dance to a couple of your favourite songs. Physical movement releases tension and helps clear your head when exam stress feels overwhelming.
4. Write down what's worrying you - Keep a notebook nearby. Write down your worries or tomorrow's to-do list, then let it go. Getting it out of your head and onto paper helps.

These are quick strategies you can try straight away. For more detailed advice, explore:

• Manage stress whilst studying
• Staying calm on exam day
• When to get extra support

What Is Exam Stress?

Exam stress feels different for everyone. For some people, it's that sick feeling in your stomach or lying awake at night. For others, it's struggling to concentrate or feeling constantly on edge. There's no single way to experience it, and however it shows up for you is valid.

In short, it is basically how your mind and body react when you're feeling under pressure about exams. It's not just nerves on the actual exam day. It can start months in advance, during your revision period, and even carry on whilst you're waiting for results. All of these feelings are totally normal. It’s important to understand why you might feel this way.

Why Does Exam Stress Happen?

People experience stress for different reasons when it comes to exams. There is no right or wrong answer, but some common reasons include:

• Pressure from yourself, parents, or teachers to get certain grades
• Worrying about not doing as well as you hoped
• Not feeling prepared or behind with revision
• Previous bad experiences with exams
• Big life changes happening at the same time (like moving house or changing schools)
• Comparing yourself to others who seem more confident
• Not knowing exactly what will be on the exam
• Feeling like everything depends on these results

Signs You're Experiencing Exam Stress

There is no correct way to feel stress. Everybody reacts differently when under pressure. Although it is important to notice some of the common signs of exam stress, so you can take steps to manage them before they become overwhelming.

How your body feels:

• Headaches or feeling dizzy
• Stomach aches or feeling sick
• Trouble sleeping (too much or too little)
• Feeling tired all the time
• Fast heartbeat
• Tense muscles (shoulders and neck)
• Changes in appetite
• Nervous habits like nail biting or fidgeting

How you feel emotionally:

• Feeling overwhelmed
• Mood swings or crying more easily
• Increased worry or anxious thoughts
• Feeling irritable or angry
• Low mood
• Finding it hard to concentrate
• Procrastinating or avoiding revision
• Staying away from friends and family

Recognising these signs early means you can do something about them before stress becomes overwhelming.

Preparing For The Exam: Managing Stress Whilst Studying

It doesn’t matter if you haven’t started your revision yet or if you are months into your studying; these strategies can help reduce exam stress and improve how you feel moving forward.

Speak With Your Friends

Chances are, if you're feeling stressed about exams, your friends are too. Talking to them about how you're feeling can help you realise you're not alone in this. You might find they're worried about the same topics, or they might have revision tips that work for them. Even just venting about exam pressure together can take the weight off. If you're up for it, you could study together - quiz each other, talk through tricky concepts, or just keep each other company whilst you work.

Taking Proper Breaks

It isn’t good for your mental health to focus intensely for hours. Try studying in bursts, by adapting the popular Pomodoro Technique:

• Study for 25 minutes, then take a 5-minute break
• After four sessions, take a longer 15-30 minute break
• Actually step away from your desk during breaks
• Move around, get fresh air, or do something unrelated to studying

Take at least one day for yourself each week. You don’t have to study every single day, and having some downtime will help you to feel more focused and energised when you do come back to your studies.

And when you do take some time for yourself, make sure you do something you enjoy. It doesn't have to be much, but playing your favourite video game, watching a film, meeting up with mates, or doing a hobby you love can help you reset and remind you there's more to life than exams.

Realistic Revision Planning

Revision plans can be a great way to give your studying some structure. They don't need to be complicated if that is not your style - just having a rough idea of what you're covering and when can help you feel more in control.

• Break topics into smaller chunks - ‘revise photosynthesis’ instead of ‘revise biology’
• Focus on what you find hardest first
• Be realistic about how much you can fit into a day
• Keep it flexible so a bad day doesn't derail everything
• If you're starting late, prioritise what matters most

The key is making a plan that works for you, not stressing about making it perfect. And if you are starting late, that is okay as well. Just make sure you hone in on the topics that are most likely to come up, the areas you're weakest in or the content worth the most marks. Do what you can with the time you've got.

Finding Your Study Style

Not everybody learns in the same way. Try different methods to see what works for you:

• Keeping it simple - rewrite notes from textbooks or condense your class notes into shorter summaries
• Active recall - test yourself by covering notes and writing down what you remember
• Mind maps - draw topics visually, connecting ideas with lines and colours
• Teaching others - explain topics to a friend or family member; if you can teach it, you understand it
• Past papers - practise actual exam questions to get familiar with the format
• Study groups - revise with friends, test each other, and share explanations

Setting Up Your Revision Space

Where you study, and the environment, can have a big impact on how you feel whilst revising:

• Find somewhere quiet with good lighting (natural light is best when possible)
• Keep your space tidy and clutter-free - a messy desk can make you feel overwhelmed
• Have everything you need within reach (pens, notes, water, snacks)
• Remove distractions - put your phone in another room or on silent

Some people work better with a bit of background noise. If that's you, try instrumental music or ambient sounds rather than anything with lyrics that can be distracting.

If you can, consider doing some past papers in exam-like conditions. Set a timer, sit at a desk, and work without your notes or phone. This helps you get used to the pressure and makes the actual exam feel less intimidating on the day.

Keeping Active

Exercise is one of the best stress-relievers. It helps take your mind off exams and clears your head. It doesn't just mean joining a gym:

• Go for a walk (with a friend, family member, or around your local area)
• Stretching or yoga
• Playing football or basketball with friends
• Racket sports like squash, badminton or tennis

On Exam Day: Staying Calm Under Pressure

Exam day can start to feel quite intense, and that is completely normal. But there are things you can do to make sure you are best prepared on the day, starting from the night before:

Get Ready the Night Before

Rather than rushing around in the morning trying to find your stationery and clothes, make sure you get everything sorted the night before. That way, when you wake up, you will know everything is ready to go, reducing stress in the morning:

• Pack your bag (pens, pencils, ruler, calculator, water bottle)
• Double-check which exam it is, what time, and where you need to go
• Choose your clothes and lay them out
• Set your alarm with plenty of time
• Get a good night's sleep

Rather than staying up late and tiring yourself out, try to get to bed at a reasonable time. Even if you don't feel like you can sleep, just lying down with your eyes closed and letting your body rest will help more than cramming until the early hours.

On Exam Morning

Exam morning is when you may feel your stress start to peak. And that is completely natural. Try to stay calm and stick to your routine. You've done the work. Focus on getting there on time and staying as relaxed as possible.

• Eat breakfast, even if you're nervous (your brain needs fuel)
• Have a quick look over your notes if it helps you feel prepared, but don't try to learn anything new
• Avoid excessive last-minute cramming - it's more likely to stress you out
• Double-check you've got everything in your bag before you leave
• Give yourself enough time to get there without rushing

Remember, thousands of students are feeling exactly the same way you are right now.

Arrive Early (But Not Too Early)

Get there about 10-15 minutes before so you can settle in, but not so early that you're waiting around for a long time. Avoid students who are frantically quizzing each other or panicking. Find a quiet spot, and keep yourself relaxed. You’ve got this.

If you're running late or something goes wrong, try not to panic. These things happen. Just get there as soon as you can. The exam will still go ahead, and you can still do well.

If You Feel Overwhelmed

If you feel overwhelmed before or during the exam, remember you can take a moment for yourself. Here are some techniques that help:

Breathing Exercises

When you're anxious, your breathing becomes quick and shallow. Slowing it down tells your nervous system to calm down. Try the 4-7-8 technique:

1. Breathe in through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Breathe out through your mouth for 8 seconds
4. Repeat 3-4 times

Box breathing, or the 4-4-4-4 technique, is another great way to help you relax in high-stress moments:

1. Breathe in for 4 seconds
2. Hold for 4 seconds
3. Breathe out for 4 seconds
4. Hold for 4 seconds
5. Repeat 3-4 times

You can do these anywhere. At your desk before the exam starts, or even during the exam itself. Taking 30 seconds to calm yourself means the rest of your time will be more productive.

During The Exam

Remember, feeling nervous is completely normal. Taking a moment to breathe and reset can make a massive difference to how the rest of your exam goes.

• If your mind goes blank, move on to another question
• Read questions slowly - rushing leads to mistakes
• Don't worry about what others are doing
• Focus on one question at a time
• If you finish early, check your answers rather than sitting there worrying

Doing your best is enough. Even if you don't remember everything or make some mistakes, that's normal.

After Exams: Looking After Yourself

Once an exam is finished, there's often a mix of relief and worry about how you did.

Avoid the Post-Exam Discussion

It's tempting to compare answers with friends, but this usually just makes everyone more stressed. You might have answered differently, but still got it right. Or got something wrong, but done brilliantly on other questions. It’s impossible to know for sure.

You can't change your answers now. If you want to chat with friends, talk about anything except the exam you've just done. It is hard to resist, but if you are feeling particularly stressed after your exams, take yourself out of these conversations as they do tend to happen.

Preparing For Your Next Exam

If you've got more exams coming up, try to shift your focus forward rather than thinking too much about what's already done. You can't change it now, so put that energy into preparing for your next exam. Give yourself a short break, then get back to your revision with a clear head.

Reward Yourself

You've worked hard and dealt with weeks of stress. That's worth a break. Plan something nice for yourself:

• Seeing friends
• Watching a film you've been saving
• A hobby you enjoy
• Going somewhere you like
• Playing video games with friends

These don't have to be big things. Even an afternoon doing nothing can be nice after long periods of studying.

Managing Results Anxiety

The wait for results can feel long. Whilst you're waiting:

• Stay busy with things you enjoy
• Avoid spending too much time on ‘what if’ scenarios
• Remember that whatever happens, there are always options
• Talk to someone if you're feeling really anxious

When results day comes, remember that grades are important, but they're not the only thing that matters. They're a snapshot of how you performed on specific days, not a measurement of your worth or future potential. Many of the world’s most successful people didn't get the grades they hoped for but went on to accomplish amazing things. One exam result doesn't define the rest of your life.

Getting Support

Sometimes, despite trying different strategies, exam stress still feels too much to handle alone. That's okay, and it's sensible to ask for help.

Talking to Teachers

Your teachers want you to succeed. Talk to them about:

• Topics you're finding difficult
• Feeling overwhelmed by the amount you need to cover
• Worries about the exam format
• Requesting extra time or accommodations if you need them

Support from Parents and Carers

Parents often want to help but aren't always sure how. You could:

• Explain how you're feeling
• Tell them specifically what would help
• Let them know if pressure is making things harder

When Exam Stress Affects Your Mental Health

Exam stress can be temporary and manageable. But sometimes stress becomes more serious. It’s okay if you feel like you might need extra support, particularly if:

• Exam stress is stopping you from doing everyday activities
• You're experiencing panic attacks
• You feel hopeless or overwhelmingly negative about yourself
• You're having thoughts about self-harm
• Stress is affecting your sleep, eating, or relationships for weeks
• You feel unable to cope

If any of this sounds familiar, please talk to an adult you trust - a parent, teacher, school nurse, GP, or counsellor. If you need help now, please visit our urgent help page to access services that provide 24/7 support to keep you safe and help you through difficult moments.

Free Mental Health Support in Swindon

If you're a young person in Swindon aged 5-18 (or up to 25 with SEND) and exam stress is affecting your mental health, BeU Swindon offers free support.

You don't need a diagnosis to seek support. If you're feeling unlike your usual self, worrying more than normal, struggling with daily activities, or just need someone to talk to, we're here for you. BeU Swindon provides:

• One-to-one support
• Group therapy sessions
• Online support through Kooth
• Support for parents and carers

You can refer yourself if you're 12 or older, or a parent or professional can make a referral for you. As part of our 'Waiting Well' initiative, if waiting times exceed 90 days, we'll contact you monthly with helpful resources and support options.

We also run exam stress workshops in schools as part of our Whole School Approach Offer. If you're a teacher or school professional interested in bringing these workshops to your school, please reach out to us to find out more.

Sometimes we need to reintroduce our minds and bodies so they can work well together again. Check out our Body Scanner video, which is a great mindfulness tool for children and young people.

You've Got This

Exam stress is real. If you're feeling it, you're in good company with millions of other students across the UK. But stress doesn't have to take over. The strategies in this guide can all help you feel more in control during exam season.

Remember that exams are important, but they're not everything. They're a measure of what you know on particular days, not a measure of who you are or what you're capable of in life. Whatever happens, you'll get through this.

Be kind to yourself, use the strategies that work for you, and don't be afraid to ask for help.

Good luck with your exams. You've got this.