Beat exam stress

"I have my GCSE's coming up, and I am getting so stressed and worried that I'm going to do awful in them." 

"I can't cope with A levels anymore, I get so worked up that I just cry"

When we feel anxious, we often give ourselves negative messages such as, ‘I can’t do this’, ‘I’m useless’ and ‘I’m going to fail’.  It can be difficult but try and replace these with encouraging thoughts such as: ‘this is just anxiety, it can’t harm me’ and, ‘relax, concentrate; it is going to be ok’.

By picturing how you would like things to go, can help you feel more positive. For example, try to imagine yourself turning up to an exam feeling confident and relaxed. You turn over your paper, write down what you do know and come away knowing you tried your best on the day.

Whenever you start to panic or doubt your ability, why not write your thoughts down on the Wall of Expression. Then piece by piece knock the wall down and watch your anxious thoughts crumble away.   

"I'm about to start my very important GCSE's. I'm worried that
I won't revise for them and ruin my future : ( "

"My heads all over the place, I don't know what I'm gonna do
if I don't get in."

It can sometimes feel like the whole of your future depends on what grades you get. First of all, try not to panic. You have a while until exam results come out. Even if you don’t get the results you need or expect, you still have options and can get help with any decisions you have to make.

Remember, exams are important – but they are not the only key to a successful future. Read more about your future and making decisions.

"I am really nervous. Everyone expects me to do really well but being put under pressure I feel like I am going to fail."



There can be a lot of pressure on young people to do well in exams which can cause a lot of stress and anxiety. You might have been predicted certain grades or put into a higher set, and feel if you don’t get the grade you’ll let your teachers or parents down.

Talking to your parents or teachers about how you feel could really help. They might not be aware of how their attitude toward your exams is putting pressure on you. Take a look at them message boards and get advice from other young people who may be in the same situation.

"You're judged if u do awful, you're put into sets and I did awful last year, I need to up my game"

"Everyone is better than me, I feel so stupid"

During exam time, it’s easy to start comparing your own revision or performance with that of your friends. Some people in your class might be bragging about how easy they are finding it all whilst you might be struggling.

There is nothing wrong with being worried about the actual exam, it’s very normal. The more prepared we are, the more confident we feel in being able to cope.

There are lots of things you can do to get ready for your exams, whether you are taking GCSEs, A Levels, Scottish Highers or another kind of exam, it's important to find what works for you. Read more about revision tips and how to keep calm before an exam.  

Your teacher is also there to support you. Don’t be ashamed to ask for help and talk to them about how you feel. Together you might be able to find a solution which will help you feel better.

"I get distracted so easily and I hate myself for it"


If your family are arguing or going through a tough time themselves, it can make finding time to revise and concentrate even more difficult.

Things affecting your concentration could include:

- Family arguing
- Having to look after carers/siblings
- Problems with your girlfriend / boyfriend
- Bullying
- The loss of a loved one
- Depression and feeling sad
- Family illness

If you feel any of these problems are affecting your work, it is important to tell someone how you feel. This could be a teacher or a trusted friend.  In some serious circumstances, your school might be able to make exceptions which they can discuss with you. You could also try writing Sam a letter and asking for advice on your specific situation.