Mind

Taking care of your body isn’t just about eating well; looking after your emotional wellbeing and mental health is just as important.

The fear of failure

For many young people the fear of not getting the grades they hoped for is one of their biggest worries before they take an exam. Try not to get too distracted by this. Focus on your life now right now, rather that thinking too much about ‘what if…’

Stay positive

Having confidence in yourself will help you to stay focussed and motivated.

Josh, 17, from Norwich gave this advice:

“Believe in yourself and give it your best shot; then you know whatever happens you haven’t let yourself down, so if you’ve tried your best, you’re not going to fail”

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Mind video transcript (MS Word)

Pressure points

While family members, teachers and friends can all be great support during the exam period, sometimes it can feel as though they are adding more pressure.

If you are worried that this pressure is adding to your stress – try and talk about it. Explain to your family members or friends how you are feeling and what has made you feel more stressed. This way they will know how they can support you better (which should hopefully reduce the pressure!)

Is my behaviour ‘normal’?

Everyone’s experience of exam stress is different. You may be experiencing a whole range of emotions: happy one day, fed up the next. This is completely normal! Don’t worry too much – it’s just your brain’s way of saying that you are under pressure.

We asked some young people to tell us how they felt during the exam period and here’s what they told us. See how many feelings you recognise:

Exhausted, Worried, Tired, Emotional, Annoyed, Stressed, Nervous, Distracted, Unprepared, Frustrated, Anxious, Grumpy

Who can you speak to about exam stress?

• Your friends - they are likely to be feeling the same way as you so you’ll find you’re not alone.
• Your family – you may have an older sibling, cousins or parents/carers who have been through their exams and they can offer advice and support.
• Your teachers - speak to someone you trust at school. Teachers see their students go through this every year so will understand how you are feeling.
• Your Connexions Personal Adviser (PA) – you can book an appointment at school or at your nearest Connexions Centre to meet your PA. Connexions Centres contact details (external link).
• Connexions Direct - information, advice and support for 13-19 year olds between 8am and 2am everyday. Connexions Direct Website (external link).
• Childline - if you are feeling anxious you can speak to Childline on 0800 1111 for confidential advice and support. The helpline is open 24 hours a day and calls are free. Childline website (external link)

Improving your concentration

Ever noticed how easy it is to get distracted when you have revision or homework to do?!
Keeping your concentration during the exam period is a challenge in itself. Here are our top tips for keeping your focus when you study:

• Find a quiet space to study – avoid studying in places where you are likely to get interrupted by other people or distracted by things like a TV.
• Good lighting – a well lit room will keep your eyes and mind focused.
• Wear comfortable clothes – loose fitting, warm clothes will keep your mind on your revision and not on your wardrobe.
• Have everything you need to hand – before you start make sure you have all your study materials, as well as a fresh glass of water.
• Take regular breaks – how often and for how long depends on you. Just make sure you include them in your timetable.
• Break difficult subjects into shorter sections – there can be a temptation to avoid difficult subjects when revising. By breaking them up into topics and studying in small chunks, your confidence will grow.
• Get some fresh air – this will help you clear your mind and come back to your studies feeling more relaxed.

Things to avoid

• Drugs and alcohol: can reduce your concentration, make you irratable and distracted. Plus there are also serious health and legal issues.
• Caffeine: might give you a temporary boost, but may leave you drained, anxious and irritable.

Find out more about alcohol, drugs and their effects by following these links to the NHS Choices website:

• Information and Advice about Drugs
• Information and Advice about Alcohol

If you are concerned about drug and alcohol issues and you live in Norfolk, you can speak to someone in confidence by calling the Matthew Project’s helpline on 01603 764754 (24hrs day). If you live outside Norfolk, try the National Drugs Helpline on 0800 776600.