Help and support to cope with exam results related to anxiety and stress
As exam results season draws upon us over this coming week and next, we are seeing more young people than ever facing new anxieties and stresses relating to their school results, both at GCSE and A Levels.
With many internal and external pressures facing students, alongside the first ‘traditional’ exam-related assessments since Covid-19, it’s easy to see how looming exam results can create anxious thoughts and worries. Below, we explore some of the reasons behind this, alongside some help and guidance to assist young people during this difficult time.
What are the main factors contributing to exam result stress - a quick guide
Increased competition
For the first time this year, many students face increased competition for University places against 'deferred' applicants from 2021. Whose grades and acceptance offers came from teacher-based assessments due to Covid-19. Whilst this bespoke year and competitive nature for places cannot be changed, it is an unfortunate extra layer of stress to manage during exam results season.
Covid-19
This will be the first year since 2019 that children and young people have had to face traditional exam-style assessments, with papers being marked by external exam boards instead of teacher-based assessments. The extra pressure and circumstances can easily feed into anxiety-induced thoughts and stress.
Parental and peer pressure
Often those taking exams want to succeed and get results to make themselves happy, but they also feel a sense of pressure from parents and peers to obtain 'strong' results. Young people do not want to disappoint their families or be seen as a failure by others. That is why it's essential to have personal goals and achievements and understand all the options available after school.
Media news
The news agenda and media coverage around exam results can add to students' stress in the lead-up to results day. Comparing other years, or boys vs girls results isn't always helpful or valuable information. If reading sensualized news stories makes anxiety feelings stronger or worse, it's best to try and avoid reading the news in the build-up to results day.
School and teacher expectations
Whilst mock exams are useful to help prepare students for the real thing; they can also create higher expectations amongst your school and teachers. Mock results are not always repeated during the Summer exam season due to several factors and should only be a benchmark. Teachers will only want the best for their students, but this can come at the expense of additional pressure.
If you know a young person, and you think this will help, share this blog with them as we explore options for them below.
What are the options after GCSEs?
There are a vast choice of options for anyone after their GCSE results, no matter what grades they obtain.
Continue study full-time
Schools, colleges and training providers offer a range of subjects and courses that you can study full-time. You can study either A Levels or go into work and job-related courses such as NVQs or BTECs. These specialist courses combine studying with on-the-job training for all levels.
A Levels: These are specialist subject study routes to help obtain a place in Higher Education such as University. This is suited to those who want to continue studying, but have a particular interest or want to study specific subjects.
Work and job-related courses: NVQs, BTECs, TechBacs and Cambridge Technicals are good qualifications to take if you want to combine hands-on, practical learning with studying subjects and technical skills.
Apprenticeships
You can also choose to train while you work by taking on an apprenticeship, traineeship or supported internship. In an apprenticeship, you work for an employer and train to do a specific job at the same time. There are over 280 types of apprenticeship for over 1,500 job roles – anything from engineering to boat-building, or veterinary nursing to accountancy.
Supported internships
These types of internships are available for students with learning difficulties or learning disabilities who want to get a job and need extra support to do this. They last for at least six months and are unpaid. You get work experience and an employer trains you to do a job role. You also get to study for qualifications or other courses to help you get ready to take up a job.
Work or volunteer whilst studying
You can combine training or studying for a qualification and work at the same time. It doesn’t have to be a paid job, you can volunteer on a project or with a charity, or get a work-experience placement in a career or job area that interests you.
What are your options after A Levels?
If you're undecided about University or your plans have changed, there are other options other than University after secondary education, such as apprenticeships, gap years, overseas study, and more.
Apprenticeships: The main purpose of an Apprenticeship or Traineeship is to give you the chance to earn while you learn and gain a qualification. They're a good way to gain the skills and experience you need for many careers. Traineeships prepare you for the future world of work. They're tailored to your needs and provide you with the experience to get an apprenticeship or job.
School leaver programmes: There's a range of employer-led school leaver programmes available, which offer a direct route into the world of work, and may include obtaining a qualification as part of the programme.
Gap years: You can gain lots of skills and amazing experiences during a gap year. They give you time to focus on what you want to do next, and can enhance your CV or higher education application,
Study overseas: Studying in another country can be a real benefit for any student, particularly if you are thinking of a career which has international dimensions. You can either take a whole degree at a uni abroad or include a year overseas as part of your UK degree.
Help and support if needed during exam result season
Below we have created a simple infogram with some useful self-help examples and exercises to help regulate your breathing and in turn, reduce stress and anxiety.
Get active - go for a walk, run or swim to help balance your mind and thoughts. Getting active is a great way to regulate your body and feel instantly better.
Take slow, deep breaths - 5-10 second breaths in and out can instantly reduce feelings of anxiety and take your mind away from intrusive thoughts.
Be kind to yourself - remind yourself how brilliant you are and how much effort you put into your schoolwork and exams. Of course, your personal goals may be different from others, so try not to compare.
Listen to calming sounds - nature, water, and white noise are brilliant at calming your mind and focusing on naturally calming sounds.
Talk to someone - do you have a close friend, a family member or a teacher you can discuss your feelings with? If you are feeling parental pressure, it may be worth speaking to your family about how you feel.
Do something you love - doing an activity you genuinely love and enjoy can take your mind off any additional stress or thoughts. Plan a day trip with friends, walk in the park or a shopping trip to give yourself a treat!
If you think our services would be useful for you, please visit our Contact Us page for more information on referrals or email clinicaladmin@kidsinspire.org.uk
Further Reading:
More On Our Therapies
How To Volunteer
Ways To Donate