Exams are stressful – even if you've revised loads, the pressure can sneak in — racing thoughts, shaky hands, a stomach doing backflips. Sound familiar?
The good news? You’re not alone — and there are ways to manage it. Here are 5 tips to help calm your brain when it feels like it’s spinning out of control.
- And breathe…
Sounds basic, but deep breathing can literally slow down your nervous system. Try this before your exam:
- Breathe in for 4
- Hold for 4
- Breathe out for 4
- Repeat x3
It tells your brain: “I’m safe. I’ve got this.”
2. Flip the script
Your brain says: “I’m going to fail.” But how about, “I’m nervous because I care — and that’s normal” instead? Replace panicky thoughts with something more realistic which will really help calm your nerves and stop you spiralling into an unhelpful negative thought pattern.
3. Use music, movement or mindfulness
Right before the exam, do something that calms you:
- Listen to a playlist that you love
- Stretch or walk a little
- Try a mindfulness app (like Headspace or Calm)
Even 5 minutes can make a difference.
4. Know What to Expect
Anxiety feeds off the unknown.
âś… Know your exam start time
âś… Pack your bag the night before
✅ Know how you’re getting to the exam
Taking control of the practical stuff helps calm your nerves.
5. Accept the verves — then keep going
You don’t have to get rid of the anxiety to do well. It’s okay to feel nervous - just try not to let it get the better of you. You’ve prepared. You’re ready. You’re more capable than you think.
The most important thing to remember is that we're here to help. If you’re feeling overwhelmed, talk to our Student support team or your personal tutor.
You can also find support and advice at:
YoungMinds – mental health tips and anxiety advice
BBC Bitesize – revision tools and exam stress support
The Mix – free, confidential support for under-25s
Childline – talk to someone 1:1 or use their calm zone
