Managing results day anxiety and stress, top tips from psychologists
Ahead of A Level and GCSE results day, expert psychologists from the British Psychological Society have given their top tips on managing results day stress and anxiety for teenagers and parents.
18 August 2022
As students collect their results having been the first year to take examinations for two years due to the pandemic, it's only natural that the stress of past years may have taken their toll.
Helen Kitching, Fellow of the British Psychological Society and School Head of Psychology, has provided some tips on managing worry, potential disappointment and planning for the future.
In the lead up to results day, don't forget to breathe. Even a few minutes each day of breathing exercises and mindfulness techniques can make a huge difference. Your body will be calmer, and you will feel more present which will help you to logically think through your anxieties rather than being overwhelmed.
Get enough sleep. Dealing with any anxiety feels a lot more manageable when our bodies and minds are rested. As tempting as it might be to stay up, switch off your devices and get some time away from the screen before bed. And don't forget to distract yourself in the run up to results day, relaxing with friends and family and doing something you enjoy.
Make a plan for the day itself. Results day stress can be minimised if you have planned logistics, factoring in time to yourself to process what your results are - this will also give you an element of control.
Have a backup plan. One option is to choose another subject or, (for A Level Students), University through clearing. It can be tough if you have got your heart set on a particular course or location, but do try to remain open to other possibilities such as a year out to work, volunteer or travel.
If you are going to collect your results in person, try not to go alone. While receiving them is an individual experience, remember that your friends and peers are going through the same thing. If you're receiving them via email, ensure you have support around you.
Moral support will help any stress or disappointment, and remind you of the strong friendships you have forged. And don't forget to talk things out (if that feels right for you). Bottling this up will make you feel even more stressed – and remember that your friends care about you and will empathise.
Don't forget the situation is out of your control. Your grades have been determined, so there is no point thinking 'what if'. Whatever you results, this is not the end of the world, and how you deal with it is up to you. You've done your best and deserve to enjoy your summer.
Helen Kitching, Fellow of the British Psychological Society, says:
"Of course results day is surrounded by a lot of pressure and expectation, and it's natural to feel stressed and anxious. Remember that with some simple tips and planning, you can reduce the physical and psychological stress.
"We want to reassure you that even if you don't quite meet the grades you were hoping for, there are other options and plans that can help you achieve the future you want, and deserve."
Next steps
For all students, Helen Kitching has offered some further practical advice on results day. She explains the importance of quickly making contact if your results are not what you hoped.
In the case of GCSE students, contact the college/school or 6th form where you are continuing your studies and talk to them about your grades. It may be that they are able to be flexible on the grades for entry onto your chosen course. And as daunting as it may be – remember that if you have failed your maths or English it is possible to retake these.
For A Level students, contact the University directly and discuss the situation with them if you're results are not quite what you hoped, they will be able to clarify if they can be flexible on your grades – they often are.