As a former secondary school head teacher I understand how important, and at times scary, results day can be. While we hope everyone gets the results they wanted, we know that many of us will do better or worse than we expected. Results day can be full of highs and lows and you may be experiencing lots of emotions. If you are feeling anxious, stressed or worried about what comes next, some of the tips below might be helpful.
It’s important to remember that learning is a lifelong process and no single set of results can define you. However you feel on the day itself, there will still be opportunities available to you, even if they look slightly different to what you originally imagined. The future is still in your hands and there are many different pathways to success.
Manage nerves while you wait
But I appreciate that maybe doesn’t help in the moment when you open that text or envelope. With that in mind, this can be a really good time to learn and practise a few coping strategies that can help you feel calmer. These are skills that can support your mental health whenever you need, not just when waiting for big news. Why not try the techniques below to find out which work best for you?
- Positive affirmations: Affirmations are short phrases of positive or inspiring messages, like “I have worked hard and done my best” or “I’m so much more than my course results”. Affirmations can help us build confidence and shut down negative self-talk. You can keep them in your head, say them out loud or write them on a post-it or phone note and repeat them throughout the day.
- Five senses grounding technique: ‘Grounding’ is about being in the present (the here and now). This technique can be done anywhere and guides you to take turns focusing on each of your senses. Take a moment to notice:
- Five things you can see
- Four things you can feel
- Three things you can hear
- Two things you can smell
- One thing you can taste
- Box breathing: A deep breathing technique that can help you to calm your nervous system and reduce stress. It works by distracting your mind as you count to four each time you breathe in, hold your breath, breathe out and hold again. You can follow along with this video if you’d like.
Feeling ready on results day
It is completely natural to feel all sorts of different emotions when we’re about to receive big news. It can help to plan your day so you feel prepared.
- Remember your circle of support: Will you have family or friends with you for support? Or someone to call if they can’t be there in person? Sometimes just talking things through makes all the difference.
- If you need a moment: It’s OK to take some quiet time if you need a moment to take everything in. Good or bad, big news can feel overwhelming and take some time to process.
- Have your coping strategies to hand: If you’ve been practising coping strategies, take a moment to focus on these. It could be helpful to write your favourite techniques down and have them with you to follow at any time you need.
- Try not to compare: Be kind and patient with yourself, as well as with others. Try not to focus on other people’s results as everyone is on their own journey. Use kind language if you are doubting yourself or feel frustrated.
Looking forward to what comes next
Regardless of how you feel results day went, you may be facing a big change as you start a new chapter of your life and that can bring many conflicting emotions.
- Focus on the bigger picture: Remember that exams and coursework are not the only measure of success, there are lots of things that make you, you. Whatever happens on results day, let yourself feel the emotions it brings so you can process them before looking to the future. It’s all still ahead of you.
- Look into alternatives: There are a lot of different ways to achieve the same goal. If one path is no longer open to you, look into alternatives once you feel ready. You can speak to your school or college for guidance on what to do next, or reach out to a Skills Development Scotland adviser on their helpline, which goes live at 8am on results day.
- Treat yourself: You have worked hard over the years and deserve a treat! Protect time for yourself by planning in little things to look forward to that you enjoy. This can be anything from enjoying your favourite food to organising a night out with loved ones.
- Celebrate you! Take pride in your work and remember to celebrate your achievements and look after yourself. You may even like to create some new positive affirmations to remind yourself what you have achieved.
Most importantly, please reach out for support if you or someone you know is experiencing challenges with their mental health.
SAMH infoline
Whether you’re seeking support, looking for more information, or just want to have a chat about mental health, we’re here to help. If you’re over 16, please get in touch with the SAMH Information Service, which is open 9am-6pm, Monday to Friday (except Bank Holidays). 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.
Seeking immediate support
If you are 18 or under and would like to talk about what is worrying you, please contact our friends at Childline. Childline are available 24/7 on 0800 1111.
You can also consider speaking to your GP for support. Our guide to attending a GP appointment might help if you feel anxious about this.
If you’re 16 or older and seeking support while GP practices are closed, try contacting out-of-hours service Breathing Space. This is a free, confidential phone and web-based service that is open evenings and weekends and can help if you’re experiencing low mood, depression or anxiety.
Billy Burke is Head of Development and Innovation at SAMH.
