How to Deal With Exam Stress

Is exam stress normal

Yes. YoungMinds describes stress as your body's natural response to pressure, and says it can help you focus and get things done, but that sometimes it gets to be too much. Childline makes the same point: stress can help you work harder, but it can also make it hard to cope.

The signs both organisations list overlap closely:

• Struggling to sleep
• Feeling anxious, down, irritable or angry
• Worrying about the future or having negative thoughts about yourself
• Changes in eating, or not eating because of how you feel
• Finding it hard to concentrate
• Headaches, feeling sick or feeling tired
• Losing interest in things you usually enjoy

Having one or two of these in exam season does not mean something is wrong with you. If they start to take over your life, that is the point to get help, which is covered at the end of this guide.

Start with a plan you can keep

The NHS opens its exam advice by saying that being well prepared is the best way to overcome stress and anxiety. A lot of exam worry comes from not knowing whether you have enough time, and a plan answers that question.

• Know your dates. Write down every paper, not just every subject. If you sit UK exams in 2027, the official dates are in GCSE and A level exam dates 2027.
• Break the work into chunks. The NHS suggests working out how much you have to do and the time you have, then dividing it into manageable pieces.
• Be realistic. YoungMinds advises being real about what you can do in a day. If your plan feels like a mountain, change it.

Our guide on how to make a revision timetable goes through this step by step.

Exam Countdown - Widget Timer

Counts down to each exam on a home-screen widget, with reminders on the days and times you choose.

Get it on Google Play

A clear countdown can make a deadline feel more concrete and less like a vague cloud. Exam Countdown keeps the days left to each exam on your home screen with a free widget, and lets you choose exactly which days you are reminded and at what time, with a choice of notification sound that includes Silent. If seeing the number every day adds to the pressure, you can simply leave the widget off and rely on the app. The free version holds 5 countdowns; Pro removes ads and makes them unlimited.

Take breaks on purpose

Breaks are part of revising, not a sign you are failing at it.

• The NHS says studying for hours and hours will only make you tired, ruin your concentration and may make you more anxious, and recommends regular short breaks.
• Childline suggests setting a timer to take a 20 minute break every hour so you do not forget, and planning when you will start and finish revision so you know when to stop.
• YoungMinds says rest is productive and that you do not have to earn it.

Have something to look forward to as well. The NHS and Childline both suggest a reward when you finish a session, such as time with friends, music or a film.

For how long sessions should be, see how many hours a day should I revise.

Look after sleep, food and movement

These are often the first things to go in exam season, and they make the rest harder.

• Sleep. Childline says enough sleep helps you concentrate and feel less stressed, and that staying up late can make you feel more stressed. Its tips include deciding when you will stop working, avoiding caffeine in the evening, giving yourself time to relax after working and not staying up in bed with your phone.
• Food. Childline advises not skipping meals and trying to eat healthy meals. YoungMinds also lists eating right among basic self-care during exams.
• Exercise. The NHS suggests doing something active, like a walk or stretching, when you are not revising. It says exercise helps take your mind off stress, keeps you positive and helps you sleep.

The University of Reading's study advice makes a similar point for university students: studying is mentally tiring, your brain needs downtime, and you should not have to work around the clock if you plan well.

Talk to someone

This is the advice all three organisations repeat most.

• The NHS says if you are feeling stressed, talk to someone you trust, such as a family member, teacher or friend, and that lots of people find exams hard.
• YoungMinds says you do not have to tackle exam stress alone, and that telling someone means they can encourage you and listen when you need it.
• Childline says talking can reduce the pressure, help you feel more in control, or help someone realise they are putting too much pressure on you.

If the pressure comes from family or school, YoungMinds suggests being honest with them about what you think you can handle and making it clear if your expectations differ from theirs.

Ask for practical help

Some stress has a practical fix. YoungMinds suggests asking a teacher or tutor for help with a tricky subject, revision techniques, juggling subjects or finding a calm place to revise.

If you have special educational needs or a disability, ask about access arrangements, such as extra time, assistive technology or breaks during an exam. YoungMinds advises talking to your school, college or university as early as possible, because some arrangements need permission from the exam board.

Stop comparing

YoungMinds and Childline both warn against comparing yourself with friends. Other people may seem to be revising more or worrying less, but everyone works differently, and your friends are likely under pressure too. Childline suggests keeping a list of the revision you have done so you can see your own progress, and notes that comparison on social media can make you feel you are not good enough.

On the day of the exam

The NHS and YoungMinds give a few simple steps:

1. Get ready the night before. Check when and where the exam is, plan your route and pack what you need.
2. Eat breakfast and arrive with time to spare. The NHS suggests taking pens, pencils, a calculator, water and tissues.
3. Try a breathing exercise if you feel overwhelmed. The NHS describes breathing in through your nose for 4 counts, holding for 2 and breathing out for 7, repeated until you feel calmer.
4. Read the instructions and questions first, and plan your time per question.
5. Afterwards, let it go. Both the NHS and YoungMinds advise not comparing answers with friends and focusing on the next exam.

YoungMinds also suggests avoiding last-minute cramming, which can leave you feeling more overwhelmed.

When to get more help

If stress is affecting your sleep, eating or mood for a long time, or you feel you cannot cope, talk to an adult you trust or your doctor. Childline lists visiting your doctor as one way to find new ways to cope.