Assessment stress and pressure

If you’re feeling stressed about your exams being cancelled, you aren’t alone. Get advice from us and other young people.

Worrying about assessments

For a lot of you, exams have been cancelled and replaced by assessments. This can be worrying especially when it's really hard to keep up with your assessments.

Bottling up stress and trying to deal with it on your own can often make the stress worse. It can really help to talk.

It can also really help to plan your time and BBC Bitesize have a planner that can help with that. 

Tips for coping with stress:

stressed about
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Find out about changes happening because of coronavirus

Dealing with assessment stress

Currenty a lot of you will be having assessments rather than exams. There are lots of ways to make assessment stress easier:

Coping with pressure

Assessments can feel like a lot of pressure. You might need certain grades for a course or job. Or your parents, carers or teachers might be putting pressure on you. You might be putting lots of pressure on yourself as well.

It may not feel easy to talk to a teacher if you are struggling with your assignments, but they are there to help you and you deserve to be supported. Our conversation starter could make it easier for you to talk to them. You can use it to take your time to write down how you’re feeling and how you would like to be supported.

No matter where the pressure is coming from, there are ways to help you cope:

  • Think positively

When we feel anxious, we can start thinking things like ‘I can’t do this’ and ‘I’m going to fail’. It can be difficult, but try to replace these with positive thoughts such as: ‘this is just anxiety, it can’t harm me’ and, ‘relax, concentrate - it's going to be okay’.

  • Be honest about how you feel

Sometimes people can put pressure on you without even realising and sometimes it can help to talk about how it makes you feel. Talking about things can help you think about other ways they can support you in the future. If you’re worried about telling someone, you can always talk to us.

  • Don’t compare yourself to your friends

Competing with your friends can help to keep you motivated. But it can also make you feel like you’re not good enough, especially on social media. Try keeping a list of the revision you’ve done so you can see how much you’re achieving.

  • Let your stress out

Try using our Art box or the Mood Journal in your locker to describe how the pressure makes you feel. Or write a letter to someone you trust saying what’s happening.

Watch: Coping with stress: grounding yourself

Calming exercises

Coping with other problems

Trying to study when you’ve got other things you’re coping with can be tough. There are lots of things that can distract you, including:

Talking about what’s happening can help you to find ways to make revising easier. You could let out your feelings with a friend, on our message boards or by talking to a Childline counsellor.

Talking to an adult you trust, like a teacher means they could help you to find time to revise when you won’t be disturbed, or talk to your family and carers about what’s happening.

In some serious situations, your school might be able to make exceptions, such as marking your exam papers based on your work throughout the year, but your teacher can discuss this with you. 

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Get advice from other young people on the study help message boards