How to Deal with Exam Stress

In the lead up to exam season, it’s completely normal to feel a sense of pressure – whether you’re fully prepared, overwhelmed, or somewhere in between.

Exams mark an important milestone in your academic life, and it’s understandable if the weight of that feels heavy at times.

But here’s the thing: you’re not alone.

Feeling stressed doesn’t mean you’re doing something wrong; it just means you care. The good news is, exam stress can be managed – and there are practical steps you can take to make sure you stay healthy, focused and in control during this intense period.

What is Exam Stress?

Stress is a natural response to challenge.

In small doses, it can be helpful to keep you motivated. However, when stress builds up or persists for an extended period, it can begin to take a toll on both your body and mind. This is especially common during exam season, when expectations can feel overwhelming.

Recognising the signs early can help you manage stress before it becomes too much.

Exam Stress Symptoms

Everyone experiences stress differently, but here are some common signs to look out for:

• Feeling anxious, overwhelmed or on edge
• Difficulty sleeping or constantly feeling tired
• Losing interest in hobbies or activities you usually enjoy
• Changes in appetite or eating habits
• Struggling to concentrate or stay motivated
• Feeling sick, shaky or physically unwell
• Getting caught in cycles of negative thinking.

If you recognise any of these in yourself, it’s a signal to pause, take a break and make space for some self-care.

How to Cope with Exam Stress

Here are a few practical strategies that can help you manage stress and feel more in control during exam season:

• Avoid comparing yourself to others

It’s easy to look around and assume that everyone else has it all figured out, but it’s important to remember that everyone learns differently and works at a different pace. Focus on what works for you and try not to measure your progress against anyone else’s.

• Focus on what you can control

You might not be able to predict what’s on the paper, but you can control how you prepare. Create a realistic revision plan and remind yourself that progress matters more than perfection. When things feel overwhelming, take it one day (or even one hour) at a time.

• Talk about it

Stress thrives in silence. Opening up to someone – whether it’s a friend, family member, teacher or mentor – can make a huge difference. Talking things through can help put worries into perspective and remind you that there are people around to support you. If you’re struggling, don’t hesitate to ask for help.

• Look after your body and mind

Getting quality sleep, eating regular meals, staying hydrated, and keeping physically active are essential for staying focused during exam season. You don’t have to become a fitness guru or expert in nutrition – just small habits such as going for a walk, taking screen breaks or getting to bed a little earlier can massively boost your energy and concentration levels.

• Factor in breaks and rewards

Revising non-stop isn’t sustainable or practical. Schedule regular breaks and give yourself things to look forward to – whether it’s a favourite snack, starting a new series or spending time with friends. These moments can help to reset your brain and keep you motivated for the long run.

Dealing with exam stress | How can parents and carers help?

Sometimes, it can be hard for parents and guardians to know how to support you through your exams. It might be a good idea to sit down with your parents or a loved one to discuss the type of help you find most beneficial. This might include:

• Working together to create a timetable for each study day
• Helping you set up a study area at home
• Preparing balanced, regular meals.

Where to seek support

If you’re doing your best to manage stress but are still finding it difficult to cope, you’re not alone – and it’s ok to reach out for help. Speaking with a wellbeing professional can make a real difference.

Here are some options for support:

• Your GP: They can offer medical advice, provide emotional support and refer you to a specialist if needed.
• Your school or university’s wellbeing service: At the University of Chichester, we have a team dedicated to supporting students who are struggling with their Mental Health. If you’re a current student who could use some extra support during exam season, please don’t hesitate to reach out.
• Samaritans: Available 24/7 to anyone in need of support. Call 116 123 for free, confidential support.
• Young Minds: A leading UK charity supporting young people’s mental health. They offer guidance, a free helpline for parents and carers, and access to online tools.
• Text support: If talking feels too difficult, you can text ‘SHOUT’ to 85258 (UK) to connect with a trained volunteer.

Exams are important, but they’re just one chapter in your story.

What matters most is doing your best, whatever that looks like for you. No grade defines your value, and there are always options and pathways ahead, no matter the outcome.