Why Am I Scared of Exam Results? (7 Tips From stem4)

Firstly, everyone is scared of exam results, even if they hide it. Why?

• No matter how hard you’ve worked, you never know exactly what’s going to be on the exam.
• Exams can have a big impact on your life.
• Results of big exams like GCSEs and A Levels are more public than other assessments.

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 isn’t necessarily helpful, though. If you can change the way you look at exams, they can become less scary or intimidating and you can start to see them as something that helps you grow. For example, if you look at exams as an opportunity to learn about how you deal with pressure, like an audition, performance, or sporting event.

So what can you do to reframe how you think about exams? Here are some tips to help you.

Tips to reduce results day anxiety

1. Hold on tight to what you value in yourself

No exam results can take that away from you and remember that you are not a ‘result’.

2. Be honest with yourself about keeping up with your work

See exams as a way of tracking yourself; but get support if you are struggling.

3. Think about your goals and what is important to you

Do you need exams to get you to where you want to be? What else is necessary to achieve your goals?

4. Use stem4’s free Move Mood App to help you achieve your goals

Move Mood is an app developed for teenage mental health charity stem4 by Dr. Nihara Krause, Consultant Clinical Psychologist, and uses the evidence-based treatment Behavioural Activation Therapy to help you improve your mood by encouraging you to increase your motivation to carry out a variety of tasks in order to help you to move forward, take control and feel positive.

5. Don’t compare

What someone else gets may be good for them, but might not be right for you. Find your own path.

6. 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 your exams or results day. This will help them know how to be there for you and support you on your journey.

7. Explore the ‘Grit Box’ section of the stem4’s free Clear Fear App

The Clear Fear app‘s ‘Grit Box’ can inspire you and help you to stay determined. 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.

For more tips and support, check out our blog on how to stop worrying about results day.