Exam season can be an incredibly stressful time. Whether you’re studying for GCSEs, A-Levels, university finals, or professional qualifications, it’s natural to feel pressure as exams approach. But when stress becomes overwhelming, it can start to affect not just your performance, but your overall wellbeing too.
At Orri, we believe in supporting the whole person, and that includes recognising the mental and emotional impact of stress, especially during high-pressure times like exam season. Here’s our guide to coping with exam stress and looking after your mental health.
What is exam stress?
Exam stress is a feeling of worry, fear, or tension that comes before, during, or after exams. While a little stress can sometimes be helpful for motivation, too much can affect sleep, appetite, concentration, and confidence – and in some cases, contribute to difficulties with mental health, including disordered eating, anxiety, and low mood.
Signs you might be struggling with stress
Everyone experiences stress differently, but common signs to look out for include:
- Trouble sleeping or waking frequently at night
- Changes in appetite (eating more or less than usual)
- Headaches, stomach aches, or muscle tension
- Feeling anxious, tearful, irritable, or low
- Difficulty concentrating or feeling overwhelmed
- Isolating yourself or withdrawing from others
It’s important to listen to your mind and body during stressful times.
“It’s okay to feel overwhelmed. Rest is not a step backward – it’s part of the journey forward.”
Practical tips to manage exam stress
1. Make a realistic plan
Break your revision into manageable chunks with regular breaks. Focus on one thing at a time rather than overwhelming yourself with everything at once.
2. Stay connected
Talk to friends, family, or teachers about how you’re feeling. You don’t have to go through it alone, and chances are others feel the same.
3. Prioritise rest and sleep
Good sleep is essential for memory, concentration, and emotional resilience. Aim for 7–9 hours a night and avoid screens for at least an hour before bed.
4. Move your body
A short walk, stretching, dancing, or any movement you enjoy can help ease tension and improve mood.
5. Nourish yourself
Regular, balanced meals give your brain the energy it needs. Disordered eating during this period can affect concentration and how you feel physically and emotionally.
6. Practice calming techniques
Try breathing exercises, mindfulness apps, or grounding techniques to calm anxious thoughts and stay present.
7. Keep perspective
Remember, exams are important – but they don’t define your worth or your future. Take a step back and remind yourself that it’s okay to do your best without being perfect.
Check out our instagram post of Dr Joanna Silver talking through her top 5 tips for coping with exam stress too! >
When to reach out for support
If exam stress is becoming unmanageable, affecting your mental health, or contributing to unhelpful coping strategies like disordered eating, it’s important to seek support.
At Orri, we understand how stress, anxiety, and perfectionism can impact young people’s relationship with food and their mental wellbeing. Our specialist team offers compassionate, expert support both in-person and online, tailored to each individual’s needs.
We’re here to help
If you or someone you care about is struggling, get in touch with Orri’s friendly team. We’re here to listen, advise, and offer a safe space for recovery.
