Coping Guide
Exam Stress: How to Cope
Exam stress is common, and a little pressure can even help you focus. When it starts to affect sleep, concentration or mood, a few practical habits can bring it down. NHS guidance says being well prepared is one of the best ways to handle exam stress, and offers simple tips for revision and for exam day itself.
Exam stress tips for revision
- Make a realistic revision schedule and break it into manageable chunks
- Mix up your subjects, and find a study style that suits you
- Practise past papers in the time limit so the format feels familiar
- Take regular short breaks; hours without a break make concentration worse
- Do something active when you are not revising, and reward yourself after a session
- Ask for help with anything you do not understand, and talk to someone you trust if you feel stressed
On exam day
Start with breakfast and leave plenty of time to get there. If you feel overwhelmed, the NHS suggests a breathing exercise: breathe in through your nose for 4 counts, hold for 2, and breathe out for 7. Read the instructions and questions carefully, plan your time, and if you get stuck, move on and come back later.
Once an exam is over, try not to go over it again or compare answers. Focus on the next one.
Thoughts that make exam stress worse
Thoughts like "if I fail this, my life is ruined" or "everyone else is more prepared" are common under pressure. They are examples of expecting the worst and black-and-white thinking. Writing the thought down and asking how likely it really is, and what you would tell a friend, can take some of the heat out of it.
When to get help
If stress is stopping you sleeping or eating, you feel low for more than two weeks, or you are panicking regularly, talk to someone you trust and to a doctor or your school or college support service. If you feel unsafe, contact a crisis line straight away.
Sources & further reading
Frequently asked questions
What is a quick breathing exercise for exam stress?+
The NHS suggests breathing in through your nose for 4 counts, holding for 2, and breathing out for 7, repeating until you feel calmer.
How long should I revise without a break?+
NHS guidance recommends regular short breaks, because studying for hours without stopping makes you tired and hurts concentration.
Should I talk about the exam afterwards?+
NHS guidance suggests not spending too long going over it or comparing answers, and focusing on the next exam instead.
Who can I talk to about exam stress?+
A family member, friend, teacher or student support service. If stress is affecting your sleep, mood or eating, also talk to a doctor.
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