How Do You Cope with GCSE Results Day 2023?

Do you remember the start of year 7 when GCSEs seemed further away than the horizon? But you knew in the back of your mind that they were the ‘big thing’ you were working towards. Now, a few years down the line, you’re finally doing your GCSEs and thinking about all the exciting things you can do next (including dropping some subjects!).

It can feel like a bit of an anti-climax when you do finally finish your GCSEs and, as we move into August, worries about GCSE results day will start to grow for many young people. If you’re starting to feel a bit worried or scared about results day, here are some tips to help you. (P.S. Scroll down for tips if you didn’t get the GCSE grades you were hoping for).

1. Learn and practise a calming technique

stem4’s Take5 Breathing Exercise is a simple exercise to help you manage anxiety, and all you need is your fingers. Watch this simple instruction video for a powerful way of achieving calm whenever you need it.

2. Talk it out

Talk to someone (like your parents, friends, or teachers) about how you are feeling. This will help them know how they can support you on results day itself.

3. Practise worry management

Try stem4’s (free) clinically-developed app Clear Fear to manage and overcome your worries. You can personalise the app and track your progress to notice changes (and improvements!).

Clear Fear is an app developed for teenage mental health charity stem4 by Dr. Nihara Krause, Consultant Clinical Psychologist, and uses the evidence-based treatment CBT to focus on learning to reduce the physical responses to threat by learning to breathe, relax and be mindful as well as changing thoughts and behaviours and releasing emotions.

1. Find ways of distracting yourself to stop stressing over an exam result

If you don’t get the grade(s) you thought you would, talk it through with your teachers to decide whether the results should be sent back to be checked. In the meantime, try and keep busy. Head to stem4’s Instagram page for an A–Z of summer activities, as well as a weekly summer challenge, to keep your mind busy and your spirits up.

2. Remember that exam results are not a measure of your worth

What if you fail your GCSEs? Exams are a measure of your school work and ability to sit tests. They are not a statement about who you are. So, do your best to ditch negative thoughts about yourself. Each time you think something negative, try and replace it with a positive statement about yourself. Just because your results may be disappointing, it doesn’t mean that you are too.

Try Dr. Nihara’s Toothbrush Thought to give yourself a chance to think positively about yourself.

3. You will get many more chances to shine

GCSEs are just one part of a long journey to get to where you want to be. If you can learn from your mistakes, with hope and determination, you can still get there and achieve what you hope to.

4. Do what’s right for you

Sometimes you end up doing better in a subject that you don’t like that much, and not so well in a subject that you’re interested in and want to continue with. You may then feel a pressure to stick with the subjects you are most successful in. Be sure to talk through your options with teachers and family to make sure you’re making the best choice for yourself.