Tests and exams can be a challenging part of school life for all children and young people as well as your parents and carers. See Childline's advice on exam stress and pressure.
Have a look below for some advice and tips that can help
Children and young people who are stressed may:
- worry a lot
- feel tense
- have headaches and stomach pains
- not sleep well
- be irritable
- lose interest in food or eat more than normal
- not enjoy activities they previously enjoyed
- be negative and have a low mood
- feel hopeless about the future
If you have someone to talk to about your work, it can help. Support from a parent, tutor or study buddy can help you share your worries and keep things in perspective.
A balanced diet is vital for your health, and can help you feel well during exam periods.
High-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips can make you irritable and moody as they can make your energy levels go from up to down quickly.
Where possible choose some healthy snacks
Good sleep improves thinking and concentration. Most teenagers need 8 to 10 hours' sleep a night.
Reward yourself. For example, you could take a long bath or watch a good movie once you have finished your revision session.
Do something physical. When you're not revising, use your spare time to get away from your books and do something active. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better.
Ask for help. If you're feeling stressed, it's important to talk to someone you trust, such as a family member, teacher or a friend. Lots of people find exams difficult to deal with, so do not be embarrassed to ask for support.
Allow half an hour to wind down between studying, watching TV or using a computer and going to bed, to help you get a good night's sleep.
Cramming all night before an exam is usually a bad idea. Sleep will benefit you far more than a few hours of panicky last-minute study.
The Family Lives website has more about coping with exam stress.
Exercise can help boost energy levels, clear the mind and relieve stress. It does not matter what it is – walking, cycling, swimming, football and dancing are all effective.
When you're not revising, use your spare time to get away from your books and do something active. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better. Activities that involve other people can be particularly helpful.
Make a realistic revision schedule. Work out how much you have to do and the time you have to do it in, then break it down into manageable chunks. Aim to do a few hours of revision each day, and mix up your subjects so you do not get bored.
Find a revision style that suits you. Studying alone in a quiet room suits some people, but not everyone likes working in silence. Try playing music quietly in the background, or revising with a friend (but do not let them distract you!).
Customise your notes to make them more personal. Experiment with colour coding, notes on postcards, diagrams or whatever helps you learn your topic.
Make sure you understand everything. If you come across something you do not understand, try to find a new source of information that will help you understand it. Just memorising it will not help you in your exam. Do not be afraid to ask your teacher or a friend for help if you need it.
Look at past exam papers. It means you can familiarise yourself with the layout and type of questions you'll be asked. Practise completing exam papers in the set time limit to improve your exam technique.
Take regular short breaks. Studying for hours and hours will only make you tired and ruin your concentration, which may make you even more anxious. A break every 45 to 60 minutes is about right.
Be prepared. Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.
Take a few minutes to read the instructions and questions. Then you'll know exactly what's expected of you. Ask an exam supervisor if anything is unclear – they're there to help you.
Plan how much time you'll need for each question. Do not panic if you get stuck on a question, but try to leave yourself enough time at the end to come back to it.
Once the exam is finished, forget about it. Do not spend too much time going over it in your head or comparing answers with your friends. Just focus on the next exam instead.
Get more advice about dealing with exam stress from Young Minds.
Get some exercise
Exercise can help boost energy levels, clear the mind and relieve stress. It does not matter what it is – walking, cycling, swimming, football and dancing are all effective.
When you're not revising, use your spare time to get away from your books and do something active. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better. Activities that involve other people can be particularly helpful.
Some young people feel much better when exams are over, but that's not the case for all young people.
Get help if your anxiety or low mood is severe, persists and interferes with your everyday life. Seeing a GP is a good place to start.