Feeling anxious and worried about results day? Some tips and support
26 July 2023
Bethan Foulkes, Science Subject Advisor
For most people, results day can be an anxious time. Remember, stress and anxiety in such an unpredictable time is normal. Everyone reacts differently to stress and that’s okay. We want to help you manage that stress though, and we’ve got some tips below.
- Keep in touch with people. Some of you might not see your friends face-to-face, but you can still speak to them about results day, and you can talk to them after you receive your results too. The same applies to your teachers: keep in touch with them and ask for advice if you need it.
- Exercise. Don’t sit at home feeling anxious, break up your day by keeping active. Even a short walk will clear your head, but if you would rather stay home, look online for exercise videos.
- Get enough sleep. Even though it’s the summer holidays, a regular sleep pattern is still important. You can read more about healthy sleep and good “sleep hygiene” at Headspace.
- Limit screen time. Try not to check your phone all the time. Constantly checking Instagram, Snapchat, TikTok and other apps can be stressful if the only topic is results day. Avoid screens before you go to bed too.
- Stay calm. Mindfulness, meditation or yoga may help you to feel calm. Your usual app store will have lots of apps for you to download and try – both Smiling Mind and Calm are good places to start.
- Spend some time outdoors. Get some fresh air, or go for a walk. You don’t have to go on long hikes to reap the benefits of nature. Spending as little as 7 to 10 minutes outside can improve your well-being. The Thriving in Nature Guide published by the WWF and the Mental Health Foundation is also useful for people in urban areas with busy lifestyles. It offers tips and ideas for those who are experiencing stress or strains on well-being. The National Trust also has a great guide, Nature and Me, on how to get close to nature and the benefits this can bring.
- Be kind to yourself and others. Exam results are important, but they’re also just a stepping stone. If results day doesn’t go to plan for you or one of your friends, there are still lots of other options and different stepping stones that you can try.
A note for parents and carers
Emerging Minds is a research network that aims to reduce the prevalence of mental health problems experienced by children and young people. They have a wealth of support on their website including webinars/podcasts, research and resources.
At OCR, we have been looking at managing and reducing student anxiety in exams. We have also made support resources to explain the day, including an example of what the results day slips will look like.
We also have a podcast, Helping students manage anxiety, a discussion between Professor David Putwain from Liverpool John Moores University and Jill Duffy, Chief Executive of OCR. Although some of the discussion centres around the adaptations in place for 2021, there are some relevant points in there applicable for any year. Check out our other podcasts on wellbeing and mental health too.
Although this blog on Parentkind was written a few years ago, it gives some great tips to support your teenager getting their results.
If you are unhappy with your results for a particular unit or component, your school or college could apply for a review on your behalf. Reviews can only be requested by your school or college. Take a look at our guide to querying results.
Reaching a tipping point?
Feeling stressed is not the same as feeling overwhelmed by anxiety. Here are some symptoms you might have if you are finding it difficult to cope:
- You feel frightened, nervous or panicky all the time.
- You can’t sleep.
- You have no appetite or are overeating.
- You can’t concentrate on anything.
- You’re suffering from palpitations – your heart feels like it’s racing.
If you are experiencing symptoms like these, there are people who can help you. Talk to your family, a teacher who knows you well, a friend or your GP.
If you don’t want to talk to somebody face-to-face, here are some organisations that can help you:
The final link to share with you is from our regulator, Ofqual, who has published its own blog for students; it provides some great advice from psychologists about putting things into perspective, as well as further links to advice from the NHS and the government.
About the authors
Bethan joined OCR in April 2019 and is a subject advisor for GCSE Sciences and Applied Science. Before joining OCR, Bethan taught Biology to 11-18 year olds for eight years, and was responsible for planning her school’s biology schemes of learning. In addition to her teaching responsibilities, Bethan mentored PGCE students and NQTs in science, and oversaw all the trainees and NQTs within the school as professional tutor. In her spare time she enjoys dressmaking, quilting and many other different crafts.