As a former secondary school head teacher, I’ll be the first to say it – exams can be stressful. It’s normal to worry about all the possible “what ifs” as you enter the exam hall, but you might also experience stress in the days surrounding it: from revision-filled days leading up to exam day, to the long wait for your results. To help, I’m sharing some advice and coping strategies to help you during exam season.
Finding your flow during study leave
It can be difficult to form a good routine during study leave as your normal school structure changes. It can take time to figure out what works best for you, but here are a few ideas to get you started as you adjust to your new routine:
- Find the best way to study for you: People study best in different ways. For some it can involve studying in groups, quizzing each other and chatting about the material. For others, it’s all about peace and quiet. If one approach isn’t working for you, try switching it up – or better yet, try both methods and see what works best for you.
- Make time to relax: With the days counting down until your exam, it’s easy to feel that every moment should be spent on revision. However, research suggests that staying up to study isn’t actually as beneficial as we think. If you’re stuck on a tricky question after a day of studying, try returning to it the next day – you might find the answer quicker than you expect!
- Teachers are available: Your teachers may have time set aside during study leave for drop-in sessions or revision classes. These are a great way to get advice from your teacher, ask questions about the materials, or simply add some variety into your routine.
Preparing yourself on the day
The day itself! You might have had weeks to revise or, depending on your timetable, a matter of days. This can be when stress is at its highest, so here are a few things to keep in mind:
- Revision is good, but losing sleep isn’t: It can be tempting to cram as much as possible on the night before an exam, however, a good night’s sleep will probably be far more beneficial than trying to fit too much in and becoming tired and anxious. If you’re struggling to sleep techniques such as meditation can help us unwind and drift off following a busy day. You can also see SAMH’s guide on managing good sleep.
- Take your time: Take a few moments at the beginning of an exam to calm yourself. It can be tempting to start writing as soon as possible, especially with a time limit, but this can cause early mistakes. Instead, it can be useful to familiarise with the entire paper before getting started. You might want to prioritise certain parts of the paper.
- Remember your coping techniques: This could involve giving yourself positive affirmations, which are short phrases you repeat which could include “I have worked hard and I’m ready” or “I can only do my best and everything will be fine.” Remind yourself that once you’ve completed your exam, you’ve done all you can do and can move on and focus on the next thing
Keeping yourself grounded on results day
Whether you’re feeling confident about results day or less so, it’s normal to be full of anticipation and nerves. While results day can feel like the ‘be all and end all’, it’s important to remember these three things:
- Set expectations right: You will probably have a gut feeling for how you performed but try not to put too much pressure on yourself. Remember that whatever the results there are options going forward. Across the country there are thousands in the same position.
- Keep your mind open: It can help your future career, and most importantly your stress levels, to have a few possible pathways in mind when going into results day – it’s not all about university education. And even if this is your preferred destination universities may be able to offer you a different course if you don’t meet a conditional offer, or accept you through what’s known as clearing. In the modern workplace, employers are often offering alternative pathways such as modern apprenticeships, allowing you to learn on the job.
- Reach out for help if you need it: If you’re unsure on your next move following your results, Skills Development Scotland offer a free advice helpline open from 8am on results day. Many schools will also have staff available to offer advice and support. The SAMH information service is available Monday to Friday (9am-6pm) if you would like a chat about mental health. You can give us a call on 0344 800 0550, email us at info@samh.org.uk or write to us using our webchat service. You can also speak to your GP for support or, if you’re under 18, contact Childline who are available 24/7 on 0800 111.
Remember, you’re not alone
Thousands of pupils will be having the exact same thoughts as you, so reach out to your friends for support. If you’re aged 16 and over, and feel that exam stress is having an impact on your mental health, SAMH’s Time for You service could offer you up to eight sessions of free wellbeing coaching. The team can help you chat through your feelings, create coping strategies and practice techniques to help you calm down.
Stress can be normal during exams, but if it’s affecting your day-to-day life significantly, or someone you know, reach out for support. Exam results alone do not define anyone. They’re part of a lifelong learning process and everyone has their own unique path. While results day can feel incredibly important, nothing is worth more than your mental health.
You can find lots more resources to help support you during the exam period in the SQA learner hub, and you can access mental health and wellbeing support through SAMH’s Time for You service.
