Wellbeing @ Selby High

Dealing with exam stress

Pressure to do well in exams can be overwhelming and affect your mental health.

It is normal to feel a bit worried about exams, especially if you're under pressure from school or family. Exam stress can cause you to feel anxious or depressed, and this might affect your sleeping or eating habits.

If you recognise any of these feelings, or are worried that exam pressure is taking over your life, you are not alone, and there are things you can do.

Below is some great advice if it's all getting a bit too much. You can read more at YoungMinds.

If you are a parent or tutor you can use the poster on the right to talk to children about ways to manage exam stress.

The video below features an exam stress webinar that was delivered by the Wellbeing in Mind Team.

Let your trusted friends and family know if you are struggling

so they can be there to support you, encourage you and offer a listening ear. You don't have to go through this alone. Keeping it all in will only make things worse in the long run, so don't be afraid to open up.

Ask for help. Think about all the practical support you need

and be honest with yourself about it. You are allowed to ask for help. Talk through your concerns with your teacher/tutor who can let you know what support your school, college or uni can offer you. They will have spoken to lots of students before who are going through similar things.

Try finding a study group, or start your own

Working through problems with other students can be a nice way to keep your social life going and boost your morale.

Be kind to yourself

Think about all the things you have achieved so far. It can be helpful to write a list of all the things you like about yourself, and the things other people value about you too.

If people around you - like your parents or family - are putting pressure on you, it can help to tell them what you feel able to achieve, and let them know that your expectations are different to theirs. You could also talk to a teacher you trust about the pressure you are under at home.

Keep it in perspective

Exams can help you take the next step in your academic or professional career - but results are not the only measure of success...

"What success really looks like is a lot of ups and downs, as opposed to the straight line we all imagine. Without failure we cannot grow, and without failure there is no success."

"I'm not an 'exams' person, I'm a practical person, and there are lots of people like me who can't stand exams but will go far with their practical skill."

"Exams aren't the be all and end all. There are so many wonderful things about you not determined by exams. There is a future without exams and you will get through."

"Take lots of breaks, look after yourself. Your mental health is so much more important than how you do in exams, there are always other options if you don't do as well as you want to."

"You've already achieved so much and will achieve more. If need be, these exams can be redone. Creating an immense amount of stress for yourself may lead to things which can't be undone. Look after yourself first."

"Look after yourself and try your best."

Here are things you can do to remind yourself that there is more to life than grades:

Keep in mind that exam results do not define who you are

You might be the comedian in the family, the person your friends come to for life advice, or something else.

Make a list of all the things you want from life which don't involve exams

This can help you realise that exams are only a small part of the picture.

Have fun!

Remember your life outside of exams is important too. Make a list of all the things you enjoy, and find time to do them. This can reduce your stress levels, improve your mood, and help you feel refreshed and relaxed. There is no need to feel guilty for taking some you-time to unwind. You’re allowed to have a social life and interests outside of studying.

How to look after your mental health during revision and exams

As exam season approaches, you might be feeling the pressure to succeed in your exams.

The constant insistence of family and friends telling you to revise can become stressful, particularly if you struggle with anxiety. While this is an important time in your life, your mental health is just as significant - in order to achieve your best, you have to mentally believe that you can achieve your best.

Here are Honor's tips on how to revise and stay mentally healthy throughout exam season!

My name is Emma Elgie and I am your Student Wellbeing Practitioner

I am very passionate about supporting students to make improvements to their mental health and wellbeing, so if you have any worries or would like to discuss your mental health and wellbeing please do not hesitate to get in touch. No worry is too small, so please speak up if you need some support.

You can find the my room, The Retreat, towards the front of the school, just to the left of the bike storage area. I run drop-in sessions at the following times, so please feel free to pop in for a chat in a nice calm, relaxed environment.

Monday: 8.15-8.40am, breaktime and afterschool.
Tuesday: 8.15-8.40am, breaktime and afterschool.
Weds: 8.15-8.40am, breaktime and afterschool.
Thursday: 8.15-8.40am, breaktime, lunchtime and afterschool.
Friday: 8.15-8.40am and breaktime.

You can also email me at studentwellbeingsupport@selbyhigh.co.uk if you would like some advice, guidance, self-help leaflets or to arrange a face to face meeting.

I also offer a wide range of interventions focusing on issues such as anxiety, low mood, exam stress reduction sleep, self-esteem, body image, self-harm and emotional coaching. If you feel you are in need of support in one or more of these areas, please speak to your Year Manager first and they will then refer you to me. We are then likely to meet on a weekly basis over 6-8 weeks to complete some sessions together with the aim of supporting you in making positive changes to your mental health.

Sometimes asking for help is the bravest move you can make. You don't have to go it alone!

Have an amazing day and I look forward to meeting you :)

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