Kent Youth Voice has worked with young people to develop this exam support guide. It covers what stress might look like, offers tips to help you stay organised and manage stress, emphasises self-care, and provides information on where to find support.
If you’re becoming overwhelmed by exam stress, you might experience some of these symptoms:
- feeling worried or have low mood
- being irritable or angry
- struggling to sleep
- not eating as you normally would
- negative thoughts about your future
- not enjoying what you usually like
- difficulty concentrating
- getting headaches or feeling unwell.
Preparing for exams
- Familiarise yourself with your exam timetable: It's crucial to know what is happening and when.
- Create your own revision timetable: Plan what you'll revise and how long you'll spend on each topic. Reflect on your strengths and weaknesses. If there's a topic you struggle with, schedule it between ones you enjoy to stay motivated.
- Be realistic: Studying all day every day isn't effective. Take meaningful breaks—spend time with friends or family, or go for a walk. The longer you study, the more breaks you need.
- Know what works best for you: Use revision techniques that suit you, such as flashcards, studying with friends, watching online tutorials, reviewing past papers, teaching someone else, creating mind maps, or setting a timer for focused study sessions.
- Self-care: Eat well, stay hydrated, and get a good night's sleep!
Exam day tips
- Be prepared: Start with a good breakfast and give yourself plenty of time to reach the exam hall. Bring everything you need, like pencils, pens, a calculator, water, and tissues.
- Stay calm: If you feel overwhelmed, try a breathing exercise. Inhale through your nose for 4 counts, hold for 2 counts, and exhale through your mouth for 7 counts. Repeat to calm yourself.
- Read instructions carefully: Take a few minutes to read the instructions and questions thoroughly. If anything is unclear, ask an exam supervisor for help.
- Manage your time: Plan how much time to spend on each question. If you get stuck, move on and come back to it later.
- Move on: Once the exam is over, don't dwell on it. Avoid comparing answers with friends and focus on preparing for your next exam.
If you are a young person with special educational needs and/or disabilities (SEND) exams may feel especially overwhelming. Talk to your parents and your school about your concern and find out how the school can support you through your exams. This might include extra time during exams, a quiet room for studying or other additional resources.
Visit the SEND Information Hub for more advice about talking to your school.
Getting help for stress and anxiety
Stress affects everyone differently, and it's a completely natural response. However, you don't have to cope alone. If you feel overwhelmed, talk to a trusted adult or your doctor—they can help you find new ways to manage.
YoungMinds has some fantastic resources on dealing with exam stress and self-esteem and believing in yourself.
The Mental Health Friends Handbook can help you recognise when you or someone you know needs mental health support.
Moodspark is a space created by young people for young people to help navigate and learn about emotions. They have advice on calming techniques such as rainbow breathing and grounding with your five senses.
Access support for stress and anxiety:
- Kooth: An online mental health and wellbeing community for young people. It offers free, anonymous support through articles, forums, and one-on-one chats with trained counsellors.
- Health for Teens: A website providing health advice and information specifically for teenagers. It covers a wide range of topics including mental health, physical health, relationships, and lifestyle.
- Release the Pressure: A campaign aimed at reducing stress and anxiety. It offers resources and support, including a 24/7 helpline for those in need of immediate assistance.
- ChatHealth is a text service for 11 to 19 year-olds. Young people can text the team about any physical or emotional health concerns they have.
