Taking care of your mental health around results day
Results day is almost here, so if you’re waiting to find out how your exams went, your nerves might be starting to kick in. It’s normal to experience some stress when waiting for your results, as your grades might decide whether you’ll get into your chosen college, university or apprenticeship. However, while nerves are to be expected, it’s important to notice if these feelings become overwhelming and begin to have a more serious impact on your mental health.
Signs that you might be struggling:
Managing exam result stress
Getting your exam results is always going to be slightly stressful (to say the least), but there are a few things that you can do to relieve some pressure.
It can be a relief to get something that you’re worried about out in the open. If you’re feeling stressed or nervous about your results, speak to your friends and family about it. The chances are that you have friends who are feeling the same way, and your parents, guardians or older relatives will likely remember how they felt on results day and be able to offer some good advice.
If you don’t feel like there’s anyone in your life that you can talk to, you can call Samaritans listening service for free 24/7 on 116 123.
When we’re feeling stressed, self-care can help us to relax and recharge. Self-care is anything that prioritises our wellbeing. It can look like incorporating healthy habits into your routine, such as eating balanced meals, spending time outside, moving your body and getting plenty of sleep. It could also be doing something that you enjoy, like reading, watching a film or seeing friends.
Breathing exercises are another way to calm down and bring you back to the present when you’re feeling stressed or anxious. Try breathing in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from 1-5 on each breath.
While you’ve probably thought a lot about what you’ll do if you get your expected results, it’s a good idea to make a plan for if you don’t get the marks you were hoping for. You could research what to do on results day or, if you’re heading to university, familiarise yourself with the clearing process. Try not to dwell on this too much, but if things don’t go your way, at least you’ll be prepared.
Whether you open your results at home or in your place of learning, it’s a good idea to have someone with you when you receive them. Hopefully, they’ll be able to celebrate with you, but if things don’t go to plan, they can offer reassurance, comfort and help you to decide what to do next.
Even if you get the results you were hoping for, you might still find yourself comparing your grades to others. This can be hard to avoid due to people sharing their results on social media. Try to remember that everyone’s best is different and if you need a break from social media, take one.
It might feel hard to believe right now, but your exam results don’t define your future. Even if you get different grades than you’d hoped for, this doesn’t mean that you can’t take another route to get to where you want to be. Don’t be too hard on yourself and try to focus on the road ahead, rather than what’s behind you.
Seeking support for your mental health
If you find that you’re unable to manage exam results stress and it’s having an impact on your mental health, you can go to your GP for support. They’ll be able to talk you through your options, which might include cognitive behavioural therapy (CBT). CBT can help you to manage your mental health by changing the way that you think and behave.
At ieso, we offer typed CBT for a range of mental health issues, including anxiety and depression. We also offer video calls in certain areas. Typed therapy is just as effective as face-to-face therapy and it’s more flexible, as sessions can take place from the comfort of your home. Find out more about what we do.
Helpful resources:
Young Minds: A mental health charity for children and young people.
Samaritans: A free listening service you can call 24/7, 356 days a year.
Childline: A service to help anyone under 19 in the UK with any issue.
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