How to cope with exam stress
Exam stress can feel like a lot to cope with, but there are things you can do to look after your wellbeing. We have tips and ideas to help you cope at different times.
Remember: we are all different, so what works for you might not be the same as what works for someone else. You might also have to try a few different things to see what works best.
Understanding feelings about exam stress
Want to understand more about what exam stress is and what causes it?
See our page on exam stressHowever dark you are finding life right now, just know that future you is so proud of wherever you are at right now and it will be okay – Freddie, 17
During exam period
You might be on study leave or you might have to continue going to school or college. You might also be working a part-time job or have caring responsibilities. Whatever is going on for you, the exam period can feel long and difficult.
Here are some ideas on how to look after yourself:
Make time for things you enjoy
Find ways to release stress and celebrate progress. You could listen to music, draw, cook, play with a pet or go for a walk. You can try things alone or with friends.
You could also plan something nice for your breaks, like eating a snack you like or watching a TV show you enjoy.
Talk to others about how you feel
Connect with other people, especially people who are going through the same thing. This could be through a study group or with a friend from school or hospital. For more information, see our page on opening up.
Find balance
Be realistic about what you can do in a day or a week. And try to balance studying with breaks. A revision timetable might help with this.
You could also try the Pomodoro technique. This is where you work for 25 minutes and then take a break for 5 minutes. After doing this four times, you then take a longer break.
Try to include things you enjoy in your study breaks, like listening to music or playing a game. It can also help to have at least one day a week when you don’t study.
Work in a way that’s best for you
If it helps, you could revise in more creative ways, like drawing diagrams or making up songs.
If reading, seeing or using screens is difficult, try listening to podcasts or using tools that read text aloud.
It can help to revise at times of the day when you feel better and have more energy.
BBC Bitesize have more ideas and top tips for revision. Or YoungMinds have a blog post which has exam tips if you’re neurodivergent and disabled.
Revise in the best place for you
You might prefer studying by yourself or with others. If you don't have a space to study where you live, you could revise at school, the library or outside.
Revise in exam-like conditions
Some of us find revising in exam-like conditions can help us feel more prepared. This might be especially true if you are taking exams in a different place, like in hospital. It also might help things feel more familiar on the day.
For example, you can use headphones to block out background noise. Or time yourself when revising.
Prepare yourself
The night before an exam, get everything you need ready to take with you, like pens and water. You could also set an alarm for when to wind down in the evening to try to get a good night’s sleep. You can also try our tips to improve your sleep.
Take care of your wellbeing
It's important to look after your wellbeing as much as possible. This includes physical health as well as your mental health.
Make sure you get enough food, water and exercise. Try our tips to improve your sleep. And if you take medication, keep up with your routines.
Lots of us find nature to be really helpful for our mental wellbeing too. Not all of us have easy access to nature, but we can find ways to connect with it, like listening to nature sounds for example.
Be kind to yourself
It’s also important to be kind to ourselves and practice self-compassion. Our tips for building confidence and self-esteem have more ideas.
The best thing I did while revising was to take breaks and go for a run with my friend. Getting active made me focus better and I didn’t feel so alone. Also stretching and yoga at the end of the day signalled to my brain it was time to rest – Megan, 17
If you have an anxious negative voice in your head like me, one of the best things to manage exam stress is to practice positive self-talk and mindfulness – Pippa, 18
Having a morning and evening routine and knowing that early mornings and evenings are when I work best means that I can try and work efficiently in those hours – Pippa, 18
I found that during exam season it’s so important to take mindful breaks between studying, for example doing artwork, going for a walk, grabbing a snack, stretching or anything else to recharge -Megan, 17
Looking after your wellbeing
If you're looking for other ways to look after yourself, we have more tips to help.
View our wellbeing tips
On the day of an exam
To help cope with stress on the day of an exam, you could:
Start your day the best way you can
Try to eat breakfast and make sure you have enough time to arrive at your exam without rushing. It may be tempting to keep revising right before the exam, but having a break can really help. You’ve already done enough.
Ground yourself with a breathing exercise
If you feel overwhelmed in the exam, breathing exercises could help. Try to breathe in through your nose for 4 counts, hold it for 2 counts and breathe out through your mouth for 7 counts. Repeating this can slow your breath and keep you calm.
Take your time
When you’re feeling stressed, it can be tempting to rush through the exam. But try to read the questions carefully. Take time to pause and plan what you need to do before answering.
Remind yourself that it'll be over soon
You've done all you can do, and that’s okay.
Watch: Listen to the raindrops and breathe
If everything is feeling too much right now, watch our short animation to listen to the raindrops and breathe.
I find routine really important. On the day of an exam, I like to get up early and make my bed, exercise, shower and have a nice breakfast – Dylan, 17
After an exam
To cope with stress and difficult feelings after an exam, you could think about:
Try not to compare yourself to others
Some people might find it helpful to talk about the questions, compare answers or look answers up after an exam. But for many of us, this can be stressful and it may help to avoid these types of conversations.
You can set screen or app breaks on your phone if you feel like you might use it to compare yourself to other people.
Remember: you can only try your best. Each new day is a chance to start again.
Focus on next steps
Think of something to do afterwards that you enjoy. You could go out with your friends, play video games or eat your favourite food. Whatever helps you to feel good and relax.
Think ahead in a positive way – if you have another exam, focus on the time and date that it'll be over.
Relax before your next exam
This can be hard to do, especially if we feel lots of pressure to keep studying. But exams are tiring and you might find it easier to revise after taking a break.
Childline has some helpful tips on how to feel calm and let go of stress.
Put yourself first – before any grade! If things don’t go as planned, there are always other options and there is a path for you. When you feel overwhelmed think about how far you’ve come. It may seem terrifying but it will be over before you know it – Megan, 17
After an exam give yourself a break to be proud of yourself instead of immediately thinking of the next one – Freddie, 17
Published: March 2025
Next review planned: March 2028
We spoke to young people who agreed to give quotes for this page. Their experiences are not related to the people shown in the photos.
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