Why am I scared of exam results?

When you’re preparing for your exams, it can be comforting to know that you have some control over the situation, i.e., how much and how well you revise. Afterwards, however, the relief of finishing an exam is almost always followed by exam results anxiety.

The anticipation and not knowing can be a big source of worry for anyone waiting for results as it is, quite literally, a waiting game. Thankfully, there are some things you can do to help and manage your exam results anxiety.

1. Go easy on yourself

Remind yourself that it is completely normal to feel tense and anxious when you are waiting for 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. ‘Take5’ and breathe

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

5. 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.

6. Do something enjoyable

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