1. Plan in small chunks
Break revision into short, specific sessions and tick them off. Big, vague tasks feel more stressful.
2. Take real breaks
Step away from your desk and your phone. Mind notes that even a few minutes away from a stressful task can ease distress.
3. Protect your sleep
Sleep helps you think and remember. Try to keep a regular bedtime and switch off screens before bed. See relaxation techniques for better sleep.
4. Move every day
A walk or other gentle exercise can help you relax and think more clearly.
5. Practise slow breathing
Practise before exam day so it feels familiar. Breathe in for four and out for six, a few times. See breathing exercises for stress. Some students also learn sophrology.
6. Eat and drink regularly
Do not skip meals, and have water to hand. Limit caffeine, especially late in the day.
7. Talk to someone
Tell a parent, friend or teacher how you feel. Worry often feels smaller once it is said out loud.
What does a simple revision plan look like?
Work backwards from the exam date and list the topics. Aim for sessions of thirty to forty-five minutes with a short break after each. Mix topics and include rest days. Do the hardest topic when you feel most alert.
How should you spend the night before?
Do a light review rather than cramming. Pack your things, eat a proper meal and switch off screens. Try a short wind-down such as a body scan, and go to bed at a normal time.
What should you do straight after the exam?
Try not to go through every answer with friends. Take a break, eat and move on to the next one. What is done is done.
What should parents say, and avoid saying?
Say that you are proud of the effort they are putting in, and ask how you can help. Avoid comparing them with others or linking results to their future. If they are very anxious, encourage them to speak to a GP or the school.
Can the school help?
Schools can offer support such as pastoral care, and arrangements such as extra time for pupils who need them. Talk to a teacher or the exams officer early.
8. Have a plan for the day
Know where you are going, what you need and how you will get there. At the desk, take one slow breath, read the instructions, and start with a question you feel sure of.
If worry is overwhelming or affecting sleep and eating, speak to your GP or school. See relaxation techniques for anxiety.
Common questions
Is it normal to feel nervous before exams?
Yes. A little nerves can help you focus. If worry is overwhelming, get support.
How can parents help?
Listen without pressure, help with routines such as sleep and meals, and encourage breaks. If you are worried, speak to the school or GP.
What should I do if my mind goes blank?
Pause, take one slow breath out, and move on to a question you can answer. Come back to the hard one later.