Blog by by: Prof. Kevin
Woods and Dr. Tee
McCaldin
When we talk about ‘exam pressure’, we often think about revising
or taking exams, but feeling uncertain around results day is
common too. To manage this kind of uncertainty, try to understand
what might be causing it and think about strategies that will
help.
Remember that feeling apprehensive, worried or anxious about
important news is normal. Your results will influence what you do
next – the course, college, university, or job you take – and
it’s understandable that you might feel some level of nerves.
Students we have spoken to have told us that their main worry was
not getting the results they hoped for, how they would tell their
parents or friends, and what it might mean for their university
or college course. But many were also worried about what would
happen if they did get the results they wanted, as it would mean
making a change. For many, the main cause of worry was
uncertainty. And things could feel especially uncertain this
year, as it is the first time since 2019 that GCSEs and A-levels
have been assessed by exams.
What can you do to help?
Although you don’t know what will happen on results day, you can
help manage any feelings of worry or uncertainty by making plans
and preparing for different outcomes.
Plan for getting the results you hoped for
If you are planning to go to university, find out details about
the courses, locations and amenities, or the different clubs and
societies you can join. If it’s A levels, do some research about
your courses and the resources which might be useful, such as
textbooks and websites. Even finding out practical information,
such as the bus you will need to catch, can help to reduce
uncertainty and make you feel more in control.
Having a plan B
If you don’t get the results you hoped for, it’s really not ‘the
end of the world’. We say this because most people at one time or
another do not get the results they hope for, but still go on to
have a successful life. If you don’t get the grades you hoped
for, you may feel upset, disappointed or embarrassed, and that’s
completely normal. Planning ahead for what you will do if this
happens can help you see that there are ways to move forward and
you will be better motivated to put your plan into action if that
occurs.
Share your plans
Students often worry about how family and friends will react if
they do not get the results they hoped for. As you plan for
different outcomes, it can be helpful to share your plans with
the people around you. It will help them to see that there are
other options available and, if you need their advice, you can
quickly begin a constructive conversation.
‘File’ away your plans and get busy with other
things
Once you’ve made your plans for different outcomes, ‘file’ them
away in your mind and get busy with other things. Being busy,
getting out with friends or doing jobs that need attention, can
help take your mind off the uncertain future.
Planning for results day itself
Going to collect your results can feel like a worrying experience
in itself. It is useful to plan in advance how you will approach
the day and make some decisions.
- When do you plan to collect your results?
- Do you want someone to come with you?
- Do you want to open your results at school or college or at
home?
Planning this in advance allows you to imagine what the
experience will be like and this reduces uncertainty. And
remember to plan for the way you would prefer to do it, rather
than feeling you must do it in the way other people think you
should.
It’s understandable you may feel apprehensive about results day.
Sometimes it can be helpful to use breathing techniques to feel
calmer and more confident. If you think this might work for you,
you could try ‘four square breathing’. This works by deliberately
breathing in a slow pattern shown here:
Good luck for results day and your next steps!
