Exam Anxiety: A Guide for GCSE and A-Level Students

As a counsellor and psychotherapist, I work to integrate mental and physical aspects to provide a greater understanding of one's health and well-being. It goes without saying how stressful the examinations are, not just for students but for parents too. Therefore, this blog is aimed at helping students and parents navigate the challenges and pressures they face during the exam time.

It is very natural for students to feel anxious leading up to exams, therefore, overall well-being is imperative to handle the added stress. As students, you are faced with expectations from yourselves, parents as well as your school. These loaded expectations can have adverse reactions to your self-image as well as your performance on the exam day.

There are a few things which can be implemented on a daily basis to increase your self-esteem and self-confidence - which are the foundations of a positive self-outlook. When we see ourselves in a good light, it radiates into everything we do.

Strategies for Managing Exam Anxiety:

1) Trust in your preparation: Encourage yourself to have trust in your hard work and practice exam papers leading to exam days.

2) Think about your own expectations: What are you feeling about your exams? What do you say to yourself throughout the day? Positive self-talk can enhance the performance in whatever you do. It promotes the self-trust i.e. "I have worked really hard"

3) Talk about feelings and emotions: Say what you feel. If you do not have access to a listener, write it down or record a voice note, making sure to vent your emotions. Supressed emotions can be a hindrance to exam performance.

4) Overall physical health: Hydration and good sleep are key. Drink good amount of water daily for optimum brain health. Try not to use your phone right before going to sleep. Even a short wind-down time before bed can have a big impact on your well-being. Multivitamins as well as supplements such as Ashwagandha and Bacopa Moneri are boons for brain health even almonds!

5) Consuming good food: Try to eat without any distraction e.g. watching TV, allowing the body to give itself appropriate signals when it has received enough food. This also combats the lethargy that we can feel after over-eating.

6) Wake up early: Especially on exam days to avoid last minute cramming. Have everything ready the night before. This will allow you to have a relaxed start to the day and calm mind, promoting self-confidence.

8) Avoid stressful media content: Use that time to find something interesting and relaxing to do. Your relaxed and disciplined approach during exam time can help you open a storehouse of new aspirations and ideas.

9) Physiology helps the psychology: When you receive the paper, try some self-talk i.e."I got this" or "this is easy" before you begin. This will help you start on positive note, preventing fear or anxiety from taking over and affecting your performance.

Tips for parents:

Your children need all your help and support in whichever way it is possible. Highly emphasise the importance of leading by example and fostering open communication. Set a precedent for your children by carrying out tips mentioned above and below. Show your children how you handle stress e.g. how to talk to yourself.

Open and effective communication between parent(s) and children nurture child’s psychology and self-esteem. It makes them feel worthy, loved and listened to.

1. Show How It's Done: Be a good example by handling stress well and taking care of yourself. Your kids learn from watching you.

2. Talk and Listen: Make it easy for your child to talk about their worries and feelings. Listen to them without judging, so they feel supported.

3. Let Them Decide: Involve your child in making decisions about studying and goals. This helps them feel responsible and confident.

4. Cheer for Effort: Praise your child for working hard, not just for their grades. Celebrate their efforts to boost their confidence and keep them motivated.

Good luck to everyone sitting their GCSE and A-Level exams!