Handling Exam Stress: Practical Steps and Where to Get Help
Feeling nervous before exams is normal and can even help you focus. When stress starts to take over, there are practical steps and people who can help.
The short version
- Some nerves before exams are normal; stress becomes a problem when it stops you sleeping, eating or studying.
- A realistic revision plan with breaks reduces last-minute panic.
- Sleep, regular meals and some physical activity all help you cope with pressure.
- Talk to someone: friends, family, a tutor or your university’s wellbeing service.
- In the UK, Samaritans are available 24 hours a day on 116 123, free from any phone.
Exams are stressful for almost everyone. A bit of pressure can help you focus and keep going, but too much makes it harder to think, sleep and study. Here are practical ways to keep stress manageable, and where to turn if it becomes too much.
Know the signs
Stress can show up in your body and behaviour as well as your thoughts. Common signs include:
- Trouble sleeping, or sleeping much more than usual
- Headaches, stomach problems or feeling tense
- Losing your appetite or eating more than usual
- Feeling irritable, tearful or overwhelmed
- Avoiding revision altogether
Noticing these early makes it easier to do something about them.
Before the exams
Make a realistic plan. A revision timetable that spreads topics over the weeks before exams reduces the panic of trying to do everything at the end. Our guide to revision techniques that work explains how to space topics out.
Take breaks. Short breaks between study sessions help you concentrate. Step away from your desk, get some fresh air or move around.
Protect your sleep. Keep a regular bedtime, and put screens away for a while before bed. Sleep matters for memory as well as mood.
Eat and drink regularly. Skipping meals and relying on caffeine and sugar can leave you feeling worse.
Keep moving. Physical activity, even a walk, can help reduce stress.
Limit comparisons. Hearing how much others have revised, or reading about it online, rarely helps.
Study tip
Write down what’s worrying you, then sort it into things you can do something about and things you can’t. Make a small, specific plan for the first group, such as “redo last year’s paper on Tuesday,” and let the rest go.
On the day
- Check the time and place the day before, and pack what you need.
- Have something to eat and drink before you go.
- Read the instructions and questions carefully, then plan how long to spend on each.
- If your mind goes blank, move on to another question and come back later.
- Slow, steady breathing can help if you feel panicky.
After each exam, try not to dwell on it. Focus on the next one.
When to get help
Talk to someone you trust if stress is affecting your sleep, eating or daily life, or if you feel low or hopeless. Places to start:
- Your university or college: wellbeing services, personal tutors and student support teams.
- Your GP, if stress or anxiety is affecting your health.
- Samaritans: call 116 123, free, 24 hours a day.
- Shout: text SHOUT to 85258 for free, confidential text support, any time.
- Childline: call 0800 1111 if you’re under 19.
- NHS 111: in England, you can call 111 for urgent mental health support.
If you or someone else is in immediate danger, call 999.
Watch out
If exams are disrupted by illness, bereavement or another serious problem, tell your school, college or university straight away. Most have procedures, often called mitigating or extenuating circumstances, that can take this into account.
Keeping perspective
Exams matter, but they’re not the only measure of you, and there’s almost always more than one route to where you want to go, from resits to Clearing to degree apprenticeships. Looking after yourself is part of doing well, not a distraction from it.
Questions students ask
Is it normal to feel anxious before exams?
Yes. Most students feel some nerves, and a moderate amount can sharpen your focus. It’s worth getting help if anxiety is overwhelming, lasts a long time or affects your daily life.
Should I stay up late to revise more?
Usually not. Sleep helps you consolidate what you’ve learned and concentrate in the exam. Regular cramming late at night tends to backfire.
What if illness or a personal crisis affects my exams?
Tell your school, college or university as soon as possible. Most have procedures, often called mitigating or extenuating circumstances, that can take serious problems into account.
Where can I get urgent help?
If you or someone else is in immediate danger, call 999. Samaritans are available any time on 116 123, and in England you can call NHS 111 for urgent mental health help.
This guide is general information for students in the UK. Dates, fees and rules change, so always check the latest details with UCAS, GOV.UK, Student Finance England or your university or college before making decisions.
