10 Top Tips for Coping with Exam Stress

Based on guidance from GOV.UK, AQA, OCR, and the Department for Education

1. Keep Exams in Perspective

It's easy to feel like exams are the be-all and end-all—but they're not. The Department for Education reminds students: "Try not to put too much pressure on yourself. Exams are important, but they are not the only way to a successful future." (Education Hub)

There are many paths to healthcare careers, and employers and universities consider a wide range of skills and qualities—not just exam grades.

2. Create a Realistic Study Schedule

Break overwhelming tasks into manageable goals. Use calendars or planners to organize your time and maintain a healthy balance between study and rest. Begin with your most challenging subjects, and include buffer time for unexpected changes to keep your schedule flexible.

3. Take Regular Breaks

Cramming without breaks is counterproductive. According to the Education Hub, "Taking regular breaks, getting fresh air and doing something you enjoy can help you stay alert and focused." Simple activities like a short walk or enjoying a cup of tea away from your desk can refresh your mind and improve your ability to absorb information during revision. (Education Hub)

4. Maintain a Healthy Lifestyle

A balanced diet, proper hydration, regular exercise, and adequate sleep are vital for optimal brain function. OCR advises: "Try to follow a healthy routine—get enough sleep, eat well, and exercise. This will help you feel better physically and mentally." (OCR)

Steer clear of energy drinks and avoid screens before bedtime, as both can increase anxiety and disrupt sleep.

5. Practice Relaxation Techniques

When you're feeling overwhelmed, relaxation techniques like breathing exercises, mindfulness, or meditation can help calm your nervous system. Deep breathing is particularly effective—studies show it reduces cortisol, your body's stress hormone. OCR recommends: "Try meditation or deep breathing exercises to manage anxiety." You'll find many free guided meditations on YouTube or wellness apps like Headspace and Calm.

6. Seek Support When Needed

You don't have to face exam season alone. AQA emphasizes that "If you're struggling, talk to someone you trust—a teacher, a friend, a parent or carer." Remember that your school's counseling services, mental health support team, and pastoral care staff are all there to help you through this challenging time. Many schools also offer peer mentoring programs where older students can share their experiences and strategies for managing exam stress. Don't hesitate to reach out—seeking support is a sign of strength, not weakness. (AQA)

7. Avoid Comparing Yourself to Others

Seeing others appear more confident or hearing them talk about studying all day can be discouraging—but comparisons only hold you back. The GOV.UK guide reminds students: "Focus on your own progress, not other people's. Everyone has different strengths and ways of learning." Success comes from understanding your own learning style and following your personal path. (GOV.UK)

8. Prepare for Exam Day

Minimize stress by planning ahead. Practice with past papers, double-check your exam timetable, and gather all necessary equipment. AQA recommends these steps for a smooth exam day:

• Set out your clothes and materials the night before

• Get a good night's sleep

• Eat a light breakfast

• Arrive early to avoid rushing (AQA)

9. Limit Screen Time Before Bed

Good sleep is essential for concentration and memory. OCR highlights that "Limiting screen time—especially before bed—can help you sleep better and feel more refreshed." Switch off devices at least an hour before bedtime and try reading, journaling, or listening to calming music instead. (OCR)

10. Stay Connected with Friends and Family

Connecting with people you trust can ground you during stressful times. Simple activities like casual conversations or fun outings with friends can provide a mental break and lift your spirits. GOV.UK recommends keeping communication open and "letting people know how you're feeling so they can support you." (GOV.UK)

🎓 Final Thought

Exam stress affects everyone—but with good habits and support, you can manage it effectively. Be kind to yourself, take it one step at a time, and remember: your well-being comes first.