7 Top Tips For Managing Exam Stress

We have reached the halfway point in the GCSEs and months (if not years) of work put in effectively come to an end whilst you await the results of those tests. With this comes a whole new level of exam stress that many have probably not experienced before.

For many, this time of their academic life can be really stressful and not surprisingly people can struggle. I know personally that I found my college exams for my accountancy course so stressful, as everything I knew and had revised disappeared when I opened the exam paper.

If you are feeling the pressure or are helping someone go through exams, whether that be their GCSEs or A-Levels, here are some practical but simple steps to help take some of the pressure off and relieve the stress that can come with it all.

How to deal with exam stress

#1 Create a Realistic Study Schedule

One of the first steps to managing stress during exam season is crafting a realistic and well-organized study schedule. When you break down your study material into manageable chunks and set specific times for each subject, it’s much easier to avoid last-minute cramming. Think of it as giving yourself a friendly roadmap to follow rather than a mountain to climb all at once. By allocating realistic time slots and goals—say, 45 minutes focused study followed by a 10-minute break—you create a rhythm that keeps your brain engaged without wearing it out.

A key part of building this schedule is knowing your own peak focus times. Are you an early bird who sharpens up with morning coffees, or do you find your groove in the afternoon or evening? Tailoring your study periods to when you feel most alert can make an enormous difference. This also means being kind to yourself and accepting that some days might not go as planned, and that’s perfectly okay. Flexibility helps reduce the pressure while still keeping you on track.

Finally, include buffer time for unexpected events or extra review sessions. Life happens, and having a little wiggle room lets you adjust without feeling like you’ve failed your study plan. Remember, your schedule’s purpose is to serve you, not stress you out. When things feel balanced and achievable, your confidence climbs, making exam season a little less intimidating.

#2 Practice Mindful Breathing and Meditation

When stress creeps in and your mind races with worries about exams, a simple yet powerful tool is mindful breathing. By focusing on your breath, you invite calmness into your system, almost like pressing a pause button on the frenzy. Even just a few minutes of deep, intentional breaths can reduce physical tension and help you reset mentally. The beauty of this technique is that it can be done anywhere, anytime you feel overwhelmed: before a study session, during a break, or even in the middle of your exam.

Meditation takes this a step further by teaching you how to observe your thoughts without judgment. If this sounds intimidating because it seems like you have to “empty your mind,” don’t worry—that’s a common misconception. In reality, meditation is about gently bringing your focus back whenever your mind wanders. This practice nurtures patience and reduces reactive stress responses, which can be especially helpful when exam pressure feels suffocating.

If you’re new to meditation, there are plenty of guided apps and short videos designed specifically for exam stress. Starting with just five minutes a day can build a foundation that improves concentration and emotional resilience. Over time, this mindful habit becomes your personal anchor, creating a steady base from which you can tackle study challenges more calmly.

#3 Take Regular Breaks and Move Your Body

It might feel counterintuitive to take breaks when exams are looming, but stepping away from your desk is one of the best ways to manage stress and boost productivity. Your brain is not built for continuous, intense focus—it needs moments to rest and recharge. When you schedule brief breaks every hour or so, you protect yourself from burnout and help maintain sharper attention over longer periods.

Incorporating physical movement during these breaks is a game-changer. Stretching, walking around, or even doing a quick set of jumping jacks stimulates blood flow and releases feel-good endorphins. This natural mood booster reduces anxiety and helps clear mental cobwebs. Plus, physical activity can provide a gentle distraction from anxious thoughts about exams and remind you that your body and mind work best when cared for holistically.

Try to make your breaks intentional and refreshing rather than scrolling through social media or multitasking. A mindful walk around the block or some simple yoga poses can work wonders. You’ll come back to your studies feeling lighter, more centred, and ready for the next challenge.

#4 Prioritise Sleep and Healthy Nutrition

When exam season hits, it’s tempting to sacrifice sleep or rely on quick caffeine fixes and junk food to power through late nights. However, skimping on rest and nutrition often backfires by impairing your memory, focus, and emotional balance. Think of your brain as a high-performance vehicle—without good fuel and proper maintenance, it won’t operate smoothly when you need it most.

Aim for consistent sleep schedules that give you enough hours to feel genuinely rested. Even short naps during the day can help consolidate learning and refresh your mind. If you struggle with pre-exam nerves disrupting sleep, consider relaxing bedtime rituals like reading a book, gentle stretching, or avoiding screens an hour before bed to signal your body it’s time to wind down.

Equally important is nourishing your body with balanced meals. Foods rich in antioxidants, healthy fats, and proteins—like nuts, berries, fish, and leafy greens—support brain function and stabilise energy levels. Keeping hydrated is another simple but often overlooked strategy; water keeps your cells functioning optimally and helps prevent fatigue or headaches. Treat your body kindly during this intense period, and it will reward you with clearer thinking and steadier nerves.

#5 Limit Social Media and Digital Distractions

It’s easy to fall into the trap of scrolling through social media or checking your phone when stress hits. However, these quick distractions often turn into longer procrastination sessions that increase anxiety and eat into valuable study time. Plus, comparing yourself to others’ highlight reels can sometimes amplify feelings of inadequacy or pressure—all things you definitely don’t need during exam season.

A practical approach is to set specific times when you allow yourself to check social media and leave your phone out of reach during study periods. You might even consider using apps that temporarily block distracting notifications or websites while you focus. This helps to create a respectful boundary between work and leisure time, so you don’t feel deprived but stay purposeful.

Finding offline activities to replace screen time can also ease the temptation. Listening to calming music, journaling your thoughts, or connecting with friends through meaningful conversations can provide social support and mental refreshment without the downsides of endless scrolling. It’s about reclaiming control over your attention and creating an environment where your mind can thrive.

#6 Reach Out for Support When Needed

Managing exam stress doesn’t have to be a solo mission. Sometimes, just talking through your worries can lighten the load and offer fresh perspectives. Whether it’s a friend, family member, teacher, or counsellor, reaching out can provide emotional comfort and practical advice that you might not have thought of on your own. Remember, asking for help is a sign of strength and self-awareness, not weakness.

If you notice that stress is becoming overwhelming or affecting your daily life, consider professional support. Many schools and communities offer counselling services specifically tailored for students during exam season. Therapists and advisors can equip you with coping strategies and help you manage anxiety in ways that suit your personality and situation.

Peer study groups can also be an excellent way to build connections and motivation. Collaborating with others allows you to share knowledge, clarify doubts, and remind yourself that you’re not alone in this. The shared experience often makes the challenge feel more manageable and less isolating, adding a valuable social dimension to your study routine.

#7 Cultivate a Positive Mindset and Self-Compassion

At the heart of stress management during exams is how you talk to yourself. It’s easy to slip into harsh self-criticism, especially when you encounter setbacks. Instead, try to practice self-compassion—treat yourself with the kindness you would offer a close friend in a similar situation. Remind yourself that doing your best is what truly matters, and setbacks are part of learning, not a reflection of your worth.

Positive affirmations and visualisation can be gentle tools to boost your confidence. Spend a few moments imagining yourself calmly navigating the exam or recalling past successes to build resilience. When negative thoughts arise, acknowledge them without judgment and gently reframe them with encouraging and realistic perspectives. This mental habit strengthens emotional endurance and reduces the impact of stress.

Finally, celebrate small wins, even on tough days. Completing a study session, understanding a tricky concept, or choosing to rest adequately are all steps forward. These moments add up and keep your motivation steady. At the end of the day, your mindset shapes your experience—nurturing it with kindness, hope, and patience can transform exam season into a more rewarding journey.

Remember, this is all just a snapshot of your time in education, although it can help get into the career or even onto further education, your exam results do not define you or your future.

Your drive, passion and determination are what will get you to your goal, not a number or result on that piece of paper. So go out there, do your absolute best and know that the future you will look back at these moments and be proud of how hard you tried and everything you put into this.