Stressed about exams? Focus on what you can control

Are you about to sit exams at school, college or university? It’s an intense time so it’s perfectly natural to feel stressed about your studies and anxious about what the future holds. In fact, research by University College London (UCL) shows that young people are at heightened risk of mental health issues during exam season.

You might be worrying about the impact of low grades on your uni or job applications and you might feel under pressure from your family and teachers. If you’re a part-time or mature student, you might be juggling work and family commitments alongside your studies.

More than a third (36.7%) of 16 to 25-year-olds who took part in Partnership for Young London’s Levelling Up London survey cited ‘career’ as their biggest aspiration and we know that achieving GCSEs, A Levels, BTECs, degrees and other qualifications are key milestones in a young person’s journey to the workplace. So, it’s important to know how to cope with the pressure of exams.

First of all, remember that stress is a normal, even healthy, reaction to a threat (it prepares you for ‘fight or flight’). If it’s affecting you badly, however, one of the ways to manage it is by focusing on what you can control. It can be a small thing, either to do with your studies or something fun, but completing the activity will give you a feeling of achievement and help to boost your mood.

Good Thinking has put together these simple wellbeing tips for students of all ages across London. We hope you find them helpful and wish you all the best for your exams!

Find a quiet place to revise, at home or in the library
Make a revision plan (set daily targets and try different study methods, such as mind maps and flash cards)
Do some mock exam questions against a timer
Join your friends in a study group
Limit distractions, such as social media notifications
Take a break from your revision every 30-45 minutes
Make the most of Good Thinking’s free NHS-approved wellbeing apps, such as Clear Fear, and Sorted Teens, to help manage any feelings of anxiety
Find out what will happen on results day and how you can prepare for it (e.g. make sure your UCAS hub details are up-to-date and your phone is topped up and charged)

Eat healthily, stay hydrated and avoid caffeine and other stimulants (read our advice on healthy eating)
Keep active – whether you run, walk, do yoga or go to the gym, exercise is a great stressbuster
Get enough sleep and try not to cram late at night before an exam (find out how to get better sleep)
If you’re going through lots of ‘What if…?' scenarios, use a meditation or mindfulness app (get more tips on dealing with uncertainty)
Reward yourself for putting the work in – perhaps you could watch your favourite TV show or cook a nice meal?

Have honest conversations with your friends about how you’re all coping and offer them your support (read our guide about looking out for your friends)
Tell your family how you’re feeling and how they can support you (they might find it helpful to read our guide for parents and carers and download the free Combined Minds app)
Speak to your teacher, tutor, wellbeing advisor or counsellor about any concerns you have
Share your thoughts and experiences in an online community (e.g. The Student Room)
Write down how you’re feeling (find out how to get started with journaling)

Go into your exams with a positive attitude but remember that your grades do not define you
If you feel anxious in the exam room, try doing some deep breathing
Once you’ve finished the exam, forget about it – you can’t change anything now
Try not to compare yourself to other people on results day – be proud of what you’ve achieved
Even if you don’t get the grades you hoped for, remember that there will be lots of amazing opportunities available to you

And finally, here’s some advice from students at Birkbeck, University of London and Birkbeck Students' Union on how to cope with exam stress:

Pedro Malheiro, Student Leader, Birkbeck Students' Union

"As the Student Leader at Birkbeck, I understand how challenging exam season can be for students. The pressure to excel academically while maintaining optimal mental health and wellbeing can feel overwhelming.

Be kind to yourself. It's normal to feel overwhelmed or anxious at times, but it's crucial to recognise that you're doing your best. Embrace your journey, trust your abilities, and remember that success is not solely defined by academic achievements but also by personal growth and resilience."

Tonya Moralez, LGBTQ+ Officer, Birkbeck Students' Union

"I usually do a 5-10 minute mindfulness meditation about 10 minutes before an exam. This helps me to calm any anxiety and regain focus after heavy revision before the exam. It allows me better control of my nerves and my concentration.

After an exam, I usually decompress with a bath and I allow mental activity to flow freely so that all of those jumbled, rapid thoughts can slow down and dissipate."

Ikenna Okoye-Ahaneku, Black Students' Officer, Birkbeck Students' Union

"I de-stress by taking breaks from studying occasionally, engaging in my hobbies that include listening to music, watching sports, watching films and TV, reading books and playing video games.

We are not robots – we need to have a balance between work and leisure, so we don’t burn out!

I also exercise, for example, jogging – studies have shown exercise is a great way to decrease stress and is good for our brains."

Struggling with exam stress or another mental health concern?

Try talking to a parent, carer, friend, teacher or someone else you trust. If you’d like professional support, your GP is a good place to start. You can also call the 24/7 NHS mental health helpline in your borough, text SHOUT to 85258 or call Samaritans (116 123). Our urgent support page contains more details.

Urgent support >

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LAST REVIEWED 20 March 2025

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