How to Beat Exam Stress at KS3 and GCSE

A manageable level of exam stress is normal and even useful — it sharpens focus. The problem is when anxiety becomes so high that it blocks thinking and sleep. The best evidence-backed approach is to reduce uncertainty through good preparation, use physical techniques to calm the nervous system in the moment, and talk to a trusted adult if stress becomes overwhelming.

Is some exam stress normal?

Yes. A degree of stress is a healthy response to something that matters. The NHS explains that exam stress is one of the most common sources of anxiety for young people in the UK, and feeling some nerves is normal and manageable. The goal is not to eliminate stress entirely — that is not realistic — but to stop it from becoming paralysing.

The problems start when stress:

Makes it hard to sleep for several nights in a row

Causes regular physical symptoms (headaches, stomach aches, panic)

Leads to avoiding revision entirely

Significantly affects mood at home or at school

If any of these apply over an extended period, speaking to a parent, form tutor or school counsellor is the right step — not a sign of weakness.

The preparation strategy: reduce uncertainty before the exam

Most exam anxiety comes from uncertainty. The single most effective way to reduce anxiety is to prepare well — not to cram, but to revise systematically well in advance.

Practical steps:

Know the exam format. Find out how many papers there are, how long each lasts, and what topics are covered. Your teacher or the exam board's website will have this. Not knowing the format is a major source of anxiety.

Build a realistic timetable. Spread revision across weeks, not the night before. The Education Endowment Foundation rates spaced practice as among the highest-impact study strategies. Plan time for breaks and downtime too — revision without rest is not sustainable.

Do past papers under timed conditions. Mock exams reduce anxiety because they make the real thing feel familiar. The Education Endowment Foundation's guidance on metacognition shows that students who practise under realistic conditions are better able to self-regulate during the actual exam.

Identify gaps early. Anxiety increases when students know they have avoided a topic. Face it early, break it into small chunks, and get help from a teacher or tutor rather than ignoring it.

In-the-moment techniques for exam anxiety

Controlled breathing (box breathing)

When you feel panic rising — in the exam hall, before revision, the morning of a test — controlled breathing is one of the fastest and most reliable tools.

Box breathing:

Breathe in slowly for 4 counts.

Hold for 4 counts.

Breathe out for 4 counts.

Hold for 4 counts.

Repeat 3–4 times.

This activates the body's natural calming response and lowers heart rate within a minute or two. It can be done discreetly anywhere.

The 5-4-3-2-1 grounding technique

If you feel overwhelmed, name:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

This technique pulls attention back to the present and interrupts an anxiety spiral.

Reframe the thought

Anxiety often comes from unhelpful automatic thoughts: "I'm going to fail", "Everyone else knows more than me", "My future is ruined." Challenge these by asking: is this true? What evidence do I have? What would I say to a friend thinking this?

Replacing "I'm going to fail" with "I have prepared and I will do my best" is not wishful thinking — it is a more accurate and productive thought.

On the day of the exam

The NHS recommends the following for the day itself:

Eat breakfast, even if you do not feel hungry. Low blood sugar increases anxiety.

Avoid cramming on the morning of the exam — it raises stress without improving performance.

Arrive with time to spare. Rushing causes an adrenaline spike that is hard to calm down.

Read the whole paper for one to two minutes before answering anything — it gives your brain a map of what is coming.

If your mind goes blank on a question, move on. Come back to it later. Often the answer surfaces when the pressure is briefly removed.

After the exam

Do not discuss individual answers with classmates immediately after walking out. Comparing answers rarely helps and often creates anxiety about questions you cannot go back and change. Instead, do something you enjoy, and then prepare for the next exam.

A note for parents

If your child is visibly distressed about exams over an extended period, the NHS advises taking it seriously. Practical support includes: helping them build a structured revision plan, listening without minimising the pressure they feel, and contacting the school if you are concerned. Schools have pastoral teams, and exam boards have provisions including extra time and access arrangements for students with anxiety-related conditions — these require a formal process but are worth pursuing early.

What the evidence says about self-regulation under pressure

The EEF's toolkit on metacognition and self-regulation gives the highest effectiveness rating (eight months of additional progress) to approaches that teach students to plan, monitor and evaluate their own learning. This applies directly to exam stress: students who know what they have revised, have practised under realistic conditions, and can identify gaps are far less anxious than those who avoid these steps. Good preparation is not just about content — it builds confidence.

Frequently asked questions

Why do I get so anxious before exams?

Exam anxiety is the brain's response to something that feels uncertain and high-stakes. It is very common among KS3 and GCSE students. A manageable level is normal; the strategies above help when it becomes overwhelming.

What is the fastest way to calm down before an exam?

Controlled breathing — particularly box breathing (4 counts in, hold 4, out 4, hold 4) — is one of the fastest and most evidence-backed techniques for reducing physical anxiety in the moment. It works within a couple of minutes.

Does stress make you do worse in exams?

Mild stress can improve focus. High stress — particularly when it disrupts sleep or causes panic in the exam hall — does reduce performance. Preparation, sleep, and practising under exam conditions are the most effective long-term tools.

When should I seek help for exam anxiety?

If stress is affecting your sleep consistently, causing physical symptoms, or making it impossible to revise or function day-to-day, speak to a parent, form tutor or school counsellor. This is the right call, not a sign of weakness.

How can parents help a teenager with exam stress?

Help them create a realistic revision plan with built-in breaks, listen without dismissing the pressure they feel, and ensure they eat well and sleep properly during the exam period. If anxiety is severe, contact the school's pastoral team — provisions exist for students who need additional support.

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