Exam season can be a stressful time, and dealing with exam stress is something almost every student faces. You’re juggling multiple subjects, revision plans, and expectations – from school, parents, and even yourself. The pressure is real. But here’s the truth: exam stress is normal, and there are ways to manage it so it doesn’t take over. You have more control than you think. Let’s dive into some practical ways to take control and keep you calm.
1. Know What You’re Dealing With
Stress is a psychological response that our bodies go through in times of challenge or pressure. Stress isn’t always the villain. A little bit of stress can support you in achieving positive outcomes, sharpen your focus and motivate you to tackle revision head-on. But when it spirals out of control, it can affect your concentration, sleep, and overall health.
Common signs of exam stress:
- Feeling overwhelmed or anxious
- Struggling to sleep
- Being easily irritated or emotional
- Finding it hard to concentrate
- Physical symptoms like headaches or stomach aches
👉 Step one: Acknowledge it. Stress is a normal reaction to pressure. Bottling it up only makes it worse. Talk about it, write it down, or simply admit it to yourself: “I’m feeling stressed, and that’s okay.” This alone can help ease the pressure.
Ways to reduce exam stress:
- Listen to calm relaxing music
- Make time for doing things you enjoy
- Practice mindfulness
- Journalling – can help you clarify your thoughts and feelings
2. Build a Realistic GCSE Revision Timetable
Having a clear revision plan is one of the best ways to manage exam stress. Winging it can lead to last-minute cramming and panic. A solid revision timetable helps you feel organised and on top of things.
Take a look at our blog post on Mastering Your GCSE Revision: Creating the Ultimate Revision Timetable to get some helpful pointers.
Remember: Don’t aim for “perfect.” Aim for progress and consistency. A messy but consistent timetable beats an idealised one that you never actually follow!
3. Take Proper Breaks When Revising
It might seem like marathon study sessions are the answer, so you can cover as much content as possible—but they’re not. Your brain needs time to rest and consolidate what you’re learning.
Try breaking your revision session up into manageable chunks. One way of doing this is trying the Pomodoro Technique:
- Select a topic you want to study.
- Set a timer for 25–30 minutes.
- Do the task
- Take a 5-minute break
- Repeat: Repeat the process three more times.
- Take a longer break: After four Pomodoro’s, take a longer break of 15–30-minute break
During your break, move around, grab a snack, or step outside for fresh air. Physically moving can boost memory, improve focus and concentration, and increase energy levels. All of which can help revision, so make sure to factor in regular breaks and exercise when planning your revision timetable.
4. Look After Your Body During Exam Season
When exam stress hits, looking after your physical health can feel like a low priority, but it’s essential. Your brain and body are on the same team.
Key health habits to look after your body during exams:
- Sleep: Our brains don’t work well when we’re tired, so aim for 7–8 hours of sleep a night.
- Tiredness = poor concentration and low mood.
- Sleep = boosts creativity, improves attention and enables problem-solving.
- Food: Eat nourishing meals that include plenty of fruits, vegetables, and protein. Limit too much sugar or junk food that cause sudden bursts of energy but lead to energy crashes shortly afterwards.
- Water: Dehydration causes brain fog. Keep a water bottle nearby during revision to help you stay alert.
- Movement: Even a short walk, some stretching, or a 10-minute workout can lift your mood and reduce tension.
Bonus tip: You can’t pour from an empty cup. Take care of yourself first.
5. Practice Mindfulness and Relaxation During Exams
It is very easy to let stress and emotions overwhelm you during your exams. Try and focus on what you can control rather than what you can’t. It’s important your mind has moments of calm. Mindfulness techniques are proven to reduce stress and improve concentration.
Simple ways to practice mindfulness:
- Deep breathing: Try “box breathing” – inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- Guided meditation: Apps like Headspace, Calm, or even free YouTube videos are brilliant for quick relaxation sessions.
- Gentle movement: Yoga, stretching, or even lying on the floor listening to calming music can help.
- Journalling: Spend five minutes writing down what’s in your head—it can help clear mental clutter.
Even 10 minutes a day can make a noticeable difference. Think of it as a reset button for your brain.
6. Feeling Stressed, Talk It Out
When you’re stressed, it’s easy to feel like you’re the only one struggling. You’re not. You don’t have to bottle things up. Talking about how you’re feeling especially when you’re stressed can really help. Sometimes, just saying the words out loud helps clear your mind and makes problems feel less overwhelming and more manageable.
Who to talk to when you’re feeling stressed about your exams:
- A parent or carer
- A teacher or tutor
- A trusted friend
- A school counsellor
- Supportive organisations like – youngminds, shout
Sharing what you’re feeling doesn’t make you weak; it shows maturity. Sometimes just saying, “I’m finding this hard,” can open the door to advice, support, or even just someone listening, which can be hugely reassuring.
Bonus tip for parents:
Research shows that high levels of stress can affect how well teens retain and process information—especially during revision. When stress is high, memory and focus take a hit. That’s why encouraging your teen to talk things through, stay calm, and feel supported can have a real impact on their ability to learn. Ask them open questions like ‘Why are you feeling worried? What do you think will happen? What is it about the situation that is making you feel worried? ‘
Listening without judgement and reassuring them that it’s okay to feel pressure can go a long way.
7. Keep Things in Perspective
Exams are important. But they don’t define you.
Important reminders about your exams:
- One bad exam isn’t the end of the world.
- Success can take many forms—and there are always other paths.
- Your effort matters more than the outcome.
Whenever exam stress feels overwhelming, take a step back and look at the bigger picture. You are more than a set of grades.
8. Be Kind to Yourself
The way you talk to yourself really does matter. Negative self-talk like “I’m hopeless” or “I’ll never pass” can make exam stress worse, and it’s simply not true.
Replace negative thoughts with positive ones:
- Instead of “I’ll never get this,” say, “I’m making progress.”
- Instead of “Everyone’s better than me,” say, “I’m doing my best—and that’s enough.”
- Instead of “I can’t do this, it’s too hard” say, “I can do this by breaking it down into smaller chunks.”
- Instead of “I’ll never get this right” say, “I am learning and working on getting it right.”
Bonus tip: Celebrate small wins; like finishing a topic, sticking to your timetable for a week, asking for help when you needed it. Each step forward is worth recognising.
Final Thoughts on How to Tackle Exam Stress
Exam stress is a challenge, but it’s one you can absolutely handle. With good habits, realistic plans, and a little self-kindness, you can take control of your stress instead of letting it control you.
Bonus tips for taking control of exam stress:
- Plan your time wisely.
- Take regular breaks.
- Look after your body and mind.
- Talk about how you’re feeling.
- Believe in yourself.
You’re stronger and more capable than you realise. Every bit of effort you put in now is an investment in your future. You’ve got this! 💥