How can I stop worrying about results day?

Firstly, most people are scared of getting their exam results, even if they hide it. Why?

No matter how hard you’ve worked, you never know exactly what you are going to be examined on, so whilst sometimes you get the questions you prepared for, at others, you may find yourself caught out.

The outcome of exam results can have a big impact on your life. Results of big exams like GCSEs and A-Levels or Degree results are more public, and have more consequences than other assessments, so waiting to find out how you have fared can raise more worries than usual.

The importance of perspective

All in all, it can be a lot of pressure for a young person. Although exams are not the only way of assessing how great you are, they have become a core part of education (though you can sometimes find courses which take a different approach).

Feeling scared of results isn’t necessarily helpful, though. If you can change the way you look at the outcome of your performance, results can become less scary or intimidating and you can start to see them as an opportunity to grow. 

So, if you are worrying about exam results day and getting more nervous as the day approaches, here are some tips to help you.

Tips to manage worrying about your results

Tips from Dr Graham

1. Go easy on yourself

Remind yourself that it is completely normal to feel tense and anxious when you are waiting to face something unknown. It can feel overwhelming, but it doesn’t last forever.

2. Practise being more present

Try to focus on the present, the here and now, instead of thinking about the future and ‘what ifs’. To bring yourself back to the present, try this simple activity: focus on 3 things you can see, 2 things you can hear, and 1 thing that you can smell or feel. Keep noticing each of these things and use this as a method to ground yourself.

3. Foster positive thoughts

Don’t just focus on the negative things that could happen, but think of the positive outcomes too. Balance your thoughts by writing down 3 positive things that could happen when you get your results.

4. Talk with those you trust and are comfortable with

Tell those close to you about your hopes and fears. Try and start the discussion well before results day. This will help them know how to be there for you and support you on the day.

5. ‘Take5’ and breathe

Practice feeling in control of your anxiety by using powerful breathing exercises. Try stem4’s Take5 Breathing Exercise here.

6. Try the Clear Fear app

For more activities and information to support your anxiety, use stem4’s free Clear Fear app. You can boost your resilience with Clear Fear’s ‘Grit Box’ and ‘Clear Your Fear’ with the many in-app tools and activities that help overcome your worries.

7. Do something enjoyable

Use the Move Mood app for activities that can boost your mood and keep you inspired. You deserve a great summer.

Tips from Dr Nihara Krause MBE:

1. “You are not a time traveller”

Leave what you have done behind you and what you don’t know ahead of you. You can’t go back in time to change it or travel forward to prevent it. Instead, focus on your ability to bring about change in managing your worries in the present, and the ability to deal with the outcome of what you might face, once you know what the outcomes are.

2. Focus on what you can control

Rather than focussing on what you can’t control, focus on what you can. Do some favourite activities, keep your daily routine, notice the positive results.

3. “Shrink your fears, enlarge your facts”

Fears can grow out of proportion whilst you wait for results. Rather than building up a disaster case for yourself, focus on the facts about you and your performance up to now.

For more tips and support, check out our blog on how can I cope with results day and how can I tell people my exam results.