How to cope with exam results day anxiety

As human beings, all of us know and have experienced what it feels like to be anxious. We may experience difficulty concentrating, feel tense and are unable to relax. It is very important to remember that if we didn’t experience anxiety, we wouldn’t be able to avoid dangers such as a particularly difficult person, a potentially dangerous dog or a foodstuff that we may have an allergy to. For these reasons anxiety actually plays a part in keeping us safe from harm.

When we are anxious, our brains send danger signals to what is known as the autonomic nervous system. This is what controls our ‘fight, flight or freeze’ response to potential dangers. Some people may experience a shaky hand or other parts of their body when they are anxious. Others may freeze altogether and need some extra time to gather their thoughts before they can continue. This is common in ‘stage fright’ where actors suddenly experience anxiety in front of an audience or because they have forgotten their lines. The flight response helps us to run away from danger more quickly in order to survive.

We live in a society that places a strong emphasis on good exam results, particularly as they are needed if we plan to go on to college or university. There can be a lot of stress placed on young people because of this. But remember that there are usually a number of different routes to get to where you want to be without university or college. Work and apprenticeships are just two examples. Many workplaces now offer work-based training in a wide range of disciplines and an apprenticeship can open many doors.

If we change the way we approach the lead up to exam results day they can seem a lot less intimidating and can actually be seen as an opportunity to grow. If you can combine determination with hope you have a great chance of getting where you want to go. A wise man once said ‘Your only competition is the person staring back at you in the mirror’.

The following may help with any anxiety you may be feeling in the run up to exam results day:

Encourage Positive Thoughts

Do not just focus solely on the negative consequences of your exam results. Try to find a balance between these thoughts by focusing on the positive events that may occur after you get your results. These could include your sense of relief at finally knowing your marks, planning a results party or getting away with family or friends to de-stress.  Planning these may help you to focus on the positive rather than the negative as well as gain some perspective.

Confide in a trusted friend, family member or neighbour

You may have heard the phrase ‘a problem shared is a problem halved’. Studies have shown that those who share their anxieties with others feel brighter afterwards as a result. Nearly everyone in our lives will have taken some sort of exam in their lifetime so will understand the associated anxiety. If you choose to confide in someone in advance of exam results day they will be in a position to help and support you once the exam results come out. This may include help with any ‘backup plans’ you may have.

Be kind to yourself

Now that we understand that it is perfectly normal to feel anxiety when faced with the unknown, it is important to remember that we all feel the same way. Be kind to yourself. Re-watch your favourite movie or listen to a favourite album. Take a walk in your favourite place. Get some fresh air.  Undertake exercise/activities that you enjoy.   Your anxiety may feel slightly overwhelming now but remember it is only temporary and will soon pass.

Practice being more present

It is really important to live in the moment instead of constantly thinking about what will happen in the future. If we notice things we can smell, feel or hear in the present moment and practice this method on a regular basis it can help us to feel calmer and more grounded.

The 2:1 Breathing Technique

The quickest way to relieve feelings of anxiety is by practicing the 2:1 breathing technique. This involves breathing in through your nose as slowly, deeply and gently as you can and breathing out slowly, deeply and gently through your mouth for twice the duration of the inhalation: https://www.cycleagainstsuicide.com/wp-content/uploads/2020/04/2-1-Breathing-Technique_v3.mp4

Exam Results Day

Once you have received your results you are likely to experience a range of emotions. Remember that you should not feel pressured into sharing your results with anyone you do not want to. If you are not happy with your results it might be a good idea to stay off social media for a while in case friends and classmates have posted about their results as they are only likely to do so if that have done well.

If you’re happy with your results but know someone who is less so, make sure you are there to support them. If you are disappointed with your results seek out someone you can trust to confide in and who may be able to help you with the next steps in your journey.

Exams are important, but are not the most important thing in life. And always remember It’s OK not to feel OK; and it is absolutely OK to ask for help

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