Let’s face it—exam season can feel like a whirlwind of pressure, revision notes and sleepless nights. Whether you’re a GCSE student, preparing for A-levels or tackling university exams, it’s easy to feel overwhelmed by the mounting workload and expectations. But here’s the good news: stress doesn’t have to take over. With a few simple strategies and a shift in mindset, you can stay calm, focused and even feel in control.
Let’s explore how you can beat the stress and face exam season with confidence.
Why Do Exams Feel So Stressful?
Stress isn’t always a bad thing. It’s your body’s natural reaction to a challenge, designed to keep you alert and ready for action. In short bursts, it can actually help you focus and perform better. But during exam season, stress can quickly shift from helpful to overwhelming.
One of the biggest causes of exam stress is fear—fear of failing, of disappointing yourself or others or of not meeting the expectations you’ve set. You might also feel the pressure of competing with classmates or the anxiety that comes from leaving revision too late. Time management struggles can add to the pressure, especially if your revision timetable keeps slipping or if you’re juggling multiple subjects.
Understanding that these feelings are completely normal is the first step. Everyone experiences exam stress at some point. The trick is learning how to manage it so it doesn’t stop you from doing your best.
Build a Routine That Works for You
One of the most effective ways to reduce exam stress is to create a routine that gives you structure without being overly rigid. A realistic, balanced revision plan can help you feel more in control and less overwhelmed.
Start by looking at how much time you have until your exams and divide it sensibly between your subjects. Don’t aim to cram everything into a few days. Give yourself blocks of time for revision with regular breaks in between. This helps your brain absorb information and prevents burnout.
Try to schedule your most challenging subjects for the times of day when you feel most alert and focused. If you know you’re not a morning person, don’t plan a tough maths session for 8am—save that for the afternoon and ease into your day with something lighter.
The Power of Breaks and Rest
It might feel like you need to revise non-stop to do well, but this simply isn’t true. Your brain needs rest to process and store information, so taking proper breaks is just as important as studying.
Aim for short breaks every 45 to 60 minutes of revision. Use this time to stretch, take a walk, grab a drink or snack, or do something that relaxes you. Avoid scrolling on your phone during every break, as this can keep your mind busy rather than giving it the rest it needs.
Sleep is another crucial part of staying calm and focused. A good night’s sleep helps with memory and concentration, while lack of sleep can make you feel anxious, irritable and forgetful. Aim for seven to nine hours each night, and try to keep a consistent sleep schedule—even on weekends.
Look After Your Body and Mind
When you’re stressed about exams, it’s tempting to skip meals, grab junk food, or stay up late revising. But looking after your physical health plays a big part in managing stress and keeping your mind sharp.
Eating balanced meals, staying hydrated and getting regular exercise can make a huge difference. You don’t need to hit the gym every day—just going for a walk, dancing to your favourite music, or doing some gentle stretching can help release feel-good endorphins and clear your head.
Your mental health matters just as much. Try to notice when your thoughts are spiralling into negativity. If you catch yourself thinking “I’m going to fail” or “I’m rubbish at this”, pause and ask whether that’s really true. You’ve already come so far—remind yourself of your strengths and how much you’ve already learned.
Mindfulness, meditation, or even just taking a few deep breaths can help bring your focus back to the present and calm racing thoughts. There are lots of free apps and videos that can guide you through short breathing or relaxation exercises.
Avoid the Comparison Trap
It’s easy to look at classmates or friends and feel like they’ve got it all sorted—revision colour-coded, notes written, practice papers done. But remember, people usually only share their highlight reel. Just because someone looks confident doesn’t mean they’re not feeling the pressure too.
Focus on your own progress. Everyone learns differently, and what works for someone else might not work for you. Trust your own process and don’t waste energy comparing yourself to others.
If talking to certain people makes you feel more anxious or less confident, it’s okay to set boundaries during exam season. Protecting your peace of mind is more important than keeping up appearances.
Ask for Help When You Need It
You don’t have to go through exam season alone. If you’re struggling, talk to someone you trust—whether that’s a parent, teacher, tutor or friend. Often just saying things out loud can make them feel more manageable.
Teachers and tutors want you to succeed and will usually be happy to explain something again or help you revise a tricky topic. Don’t feel embarrassed to ask questions—you’re not expected to know everything straight away.
If stress is really affecting your sleep, eating or ability to function day to day, it’s worth speaking to your GP or a mental health professional. Support is out there, and asking for it is a sign of strength, not weakness.
Keep Things in Perspective
Finally, try to keep exams in perspective. They are important, but they don’t define your worth or determine the whole course of your life. You are so much more than a set of grades.
Success can look different for everyone, and there are always multiple paths to your goals. Do your best, stay focused and be proud of the effort you’re putting in. That’s what really counts.
You’ve Got This
Exam season can be tough, but you’re tougher. With the right mindset, a solid routine and some simple self-care strategies, you can manage the pressure and come out stronger on the other side.
Remember to take things one step at a time, and be kind to yourself along the way. You’re doing better than you think—and you’ve absolutely got this.