Study BuddyExam stress: seven small things that actually help
A bit of nerves before exams is normal and can even help you focus. But when stress starts to feel overwhelming, it gets in the way of revision and of life. None of the ideas below are magic, but together they can make a real difference. Pick one or two to start.
1. Protect your sleep
Sleep is when your brain stores what you've learned. Teenagers generally need around 8 to 10 hours. Try to keep regular bedtimes, put screens away for the last half hour and avoid late-night cramming. A tired brain makes revision less effective and worries louder.
2. Move every day
You don't need a gym. A 20-minute walk, a bike ride, a kick-about or a dance in your bedroom all count. Exercise can help ease tension and improve mood, and it's a good use of a revision break.
3. Shrink the task
"Revise everything" is paralysing. "Do 10 minutes on cells" isn't. Break your revision into tiny, specific tasks and tick them off. The list of finished things becomes proof that you're making progress.
4. Write down the worries
If worries are going round your head, put them on paper. Write what you're afraid might happen, then next to each one write one small thing you can do about it. Worries you can't act on are worth saying to someone instead.
5. Talk to someone
Tell a parent, a friend, a teacher or another adult you trust how you're feeling. You'll probably find that other people feel the same. If you'd prefer to talk to someone outside your circle, Childline is free and confidential for young people on 0800 1111.
6. Eat and drink properly
Skipping meals and living on energy drinks makes you jittery and tired. Regular meals, water and some fruit or veg keep your energy steadier.
7. Keep some life going
Revision works better with breaks. Keep up one or two things you enjoy: a sport, music, a series, time with friends. They're not a waste of time. They're what lets you keep going.
On the day itself
- Pack your bag the night before.
- Eat something and drink water.
- Take a few slow breaths before you turn the paper over.
- Read the questions carefully, and start with a question you can answer to get going.
- If you blank, move on and come back.
When it feels like too much
If you're not sleeping, can't concentrate at all, feel hopeless, or the worry is taking over everything, please don't push through alone. Talk to a parent or carer, the school's pastoral team, or your GP. It's a good sign that you're asking for help, not a weakness.
For parents
Listen first, fix later. Ask how they're doing, and avoid piling on pressure. Reassure them that you care about effort, wellbeing and their long-term future more than a single grade.