Exam stress is normal, and a little stress before exams can help focus on what needs to be done.

However high levels of stress over prolonged periods of time are not helpful and can have a negative impact on exam performance as well as causing associated mental health problems.

Why does it happen?

• Lack of control - exams bring a level of uncertainty and this can feel uncomfortable.
• A lot to learn - some types of exams such as GCSE and A levels rely on learning and recalling large amounts of information. This level of recall can be a hard for some young people.
• High stakes - the results of exams are often important for what's going to happen next.

Here are some common signs and symptoms:

• Lack of sleep
• Irritability
• Loss of appetite
• Difficulty concentrating
• Physical symptoms such as feeling sick/ headaches/ stomach aches
• Avoiding things, they usually do or enjoy
• Negative thinking
• Appearing withdrawn / missing lessons

What you can do to help:

• Look out for changes in mood, sleep, eating habits and the other areas mentioned above. 
• Try to listen if your child is able to talk about their worries. You may not be able to change things for them but listening and accepting how they feel can help them feel a bit better.
• Try and help your child see the bigger picture. Exams right now may seem like the most important thing in their world but it will not always feel this way. 

Help them create good habits for learning:

• Turn off or being away from screens for an hour before bed. 
• Get fresh air and stay active by doing something out doors. 
• Eat a healthy and balanced diet.
• Create a calm and quiet place to revise. 
• Help them to be organised, create a revision timetable, get things ready for school/exams the night before. 
• Support them to check school information if they're on study leave. This may be via email or other electronic messaging system. 
• Take regular breaks when revising.
• Plan time to do something they enjoy. 

These terms are used by schools and exam boards. There are circumstances when adjustments such as additional time or rest breaks can be arranged in exams. Also if part of an exam is missed because a student is too unwell this will be taken into account by the exam board when awarding a grade. It's good to talk to the schools exams officer and SENDCO before year 11 to put plans in place. 

Managing Results Day

It’s only natural to feel nervous about exam results. They're  needed to move onto the next stage of education or into work. However, not getting the results expected can sometimes lead to unexpected but equally good outcomes.

Acknowledging both success and disappointment is really important. Having an open mind and being willing to make changes to plans can really help, both on results day and in the weeks that follow. 

Here are some key things that may help you and your child prepare for results day:

• It is OK to feel nervous, we often feel nervous when we don't have control. Once the results are out things will feel better because decisions can be made even if the results are not exactly what was hoped for. 
• Encourage your child to talk about how they're feeling. 
• Make it clear that getting results is a point in time and things will move on whatever the result.
• Talk about the positives that can come out of dealing with the unexpected, whether that's better than expected or not getting the results they need. 
• If your child can't talk to you, see if there's another trusted adult or friend they feel comfortable with. 
  

  Tips for results day: 

• Support your child make a plan for results day. Are they going to collect their results in person with friends or would they like you to go along too? Be lead by what they want to happen. 
• Most schools have key staff on hand to help once students have received their exam results. The support will range from congratulations to supporting those who may be disappointed. It will also include helping students understand what the results mean for their next steps. This might include checking they have the required grades for 6th form, College, or University. 
• Offer support and encouragement whatever the results. Plans will need to be made for the next step, this is generally best if everyone works together, student, parent/carer and school. 
• Respect what your child wants. After they have their results check out who they want to share this information with. If they're disappointed, they may want some time before letting people know. 
  

  Next Steps 

Whether your child is staying at school, going to college or univerity or getting a job there are a lot of decisions and changes ahead. So get ready to:

• Listen to their views and feelings.
• Offer support as they take on new things.
• Signpost to advice and support available in school, college, university or from trusted organisations. 
• Help by looking after yourself and reaching out for support when you need it.