Exam season is here, and for many students, that means a spike in pressure, stress, and anxiety. At Y13UP.org, we know this time of year can feel overwhelming, especially if you’re juggling revision, deadlines, and big decisions about your future. But if exam stress is starting to impact your mental health, you’re not alone – and there are ways to cope and places to turn for support.
How can exam stress affect you?
Exam stress can show up in lots of different ways, and everyone experiences it differently. You might notice:
- Feeling anxious, worried, overwhelmed, or panicky
- Trouble sleeping or changes in your eating habits
- Physical symptoms like headaches, stomach aches, or feeling sick
- Difficulty concentrating, forgetfulness, or restlessness
- Feeling irritable, upset, or tearful
- Comparing yourself to others or doubting your abilities
- Losing interest in things you usually enjoy
- Withdrawing from friends and family
If these feelings are starting to take over, or you’re finding it hard to cope, it’s important to take them seriously. Exam stress is common, but when it builds up, it can lead to burnout, exhaustion, or make existing mental health challenges feel worse.
Managing exam nerves
Here are some practical steps you can take to look after your wellbeing during exam season:
- Set Realistic Goals Break your revision into manageable chunks and set achievable targets. Celebrate small wins to stay motivated.
- Don’t Compare Yourself Everyone learns differently. Focus on your own progress and avoid measuring yourself against others.
- Take Care of Your Body Prioritise sleep, eat regular meals, and get some movement each day. Even a short walk can help clear your head and boost your mood.
- Make Time for Breaks Revision marathons aren’t effective. Schedule regular breaks and do something you enjoy-listen to music, get outside, or chat with a friend.
- Talk to Someone Let friends, family, or teachers know how you’re feeling. Sometimes just saying it out loud can help lighten the load.
- Try Journaling Writing down your thoughts and feelings can help you process stress and focus on what matters.
- Ask for Help If things feel too much, reach out for support. That could mean talking to a trusted adult, a teacher, or a counsellor.
When should you seek extra support?
If exam stress is making it hard to function day-to-day, or if you’re feeling persistently low, hopeless, or having thoughts of harming yourself, it’s time to reach out for extra help. This isn’t a sign of weakness – it’s a sign that you’re taking your own wellbeing seriously.
You can:
- Speak to a counsellor at your school or college
- Contact a confidential service like Y13UP.org for online or telephone counselling
- Reach out to helplines or online communities for young people, such as The Mix or Childline
🤞 Remember: Exams are important, but they don’t define your worth or your future. Looking after your mental health is just as vital as any revision session. If you need a safe, confidential space to talk, our counsellors at Y13UP.org are here to support you – no referral needed. You’re not alone. This season will pass, and support is always available.
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