Top 10 Tips for Coping with Exam Stress for Sixth Form Students
1. 😊 Understand That You’re Not Alone and Stress is Normal
It’s important to remember that feeling stressed before big exams is completely normal. In fact, the vast majority of students experience exam anxiety – one survey found around 85% of students report feeling anxious about exams. A little bit of stress can even be a good thing, giving you a motivational push to study. Medical schools like Oxford note that moderate exam nerves can sharpen performance, though too much anxiety can hurt your concentration. So if your heart is pounding before the UCAT or your hands feel clammy before an A-Level paper, take a deep breath and remind yourself: you’re in very good company, and these nerves can be managed.
That said, if stress feels overwhelming, recognise the signs early. Feeling irritable, having trouble sleeping, or getting headaches and an upset stomach can all be signs of excessive stress. By acknowledging these feelings, you can start taking steps to address them with the tips below. Remember, you are not alone in this – plenty of support and strategies are available to help.
2. 📅 Plan Ahead and Prioritise Your Tasks
One of the best ways to combat exam stress is to get organised with your studying. Create a clear revision timetable well in advance of your exams, allocating time for each subject and for the UCAT preparation. Breaking your workload into a manageable schedule prevents last-minute panic and gives you back a sense of control. Be sure to set realistic goals for each study session – goals that push you, but are achievable. For example, rather than aiming to revise an entire textbook in one go, plan to review two chapters each day. This way, you’ll see steady progress without burning out.
During sixth form you have multiple milestones (GCSEs, A-Levels, the UCAT, possibly interviews and personal statements). Try not to tackle everything at once. Focus on one thing at a time and prioritise accordingly. For instance, if you plan to take the UCAT, you might concentrate on it during the summer between Year 12 and Year 13, after your Year 12 exams are done. Many successful students find it helpful to prepare for UCAT intensively over summer so that it doesn’t clash with A-Level revision when term starts. By scheduling wisely – perhaps revising for UCAT in July/August and then refocusing on A-Levels in the autumn – you can reduce overload and stress.
Also, make use of practice resources early. For A-Levels and GCSEs, get hold of past papers to familiarise yourself with exam formats. For the UCAT, use the official question banks and timed practice tests on the UCAT website – being accustomed to the style and timing of questions will help you feel less intimidated on test day. Remember the advice from the UCAT Consortium: small but consistent practice is much better than cramming in the last few days. So start your preparation early and chip away at it regularly. Planning ahead not only improves your performance but also boosts your confidence, because you know you’ve methodically covered what you need to learn.
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3. 😴 Take Care of Your Body: Sleep and Diet Matter
When the pressure is on, it’s easy to sacrifice sleep or grab junk food on the go. But caring for your physical health is crucial for managing stress. Most teenagers need about 8 to 10 hours of sleep per night for optimal concentration, so try to keep a regular sleep schedule especially during exam season. Late-night cramming might feel productive, but it often does more harm than good – you’ll think much more clearly after a good night’s rest than after an all-nighter.
Eating well is equally important. Fuel your brain with a balanced diet: plenty of fruits, vegetables, whole grains, and protein. On the flip side, be mindful of overdoing the sugary snacks, energy drinks, or caffeine. The NHS warns that too many high-caffeine or high-sugar foods can make you jittery, hyperactive, or moody – exactly what you don’t need before an exam! Instead, keep healthy snacks like nuts or yoghurt handy for study sessions. Staying hydrated by drinking water regularly can also improve your focus and mood.
Remember, your body and mind are connected. If you take care of your basic needs like sleep and nutrition, you will find it much easier to handle stress. Think of it as giving yourself the best possible chance to succeed: you wouldn’t expect a phone to work on 5% battery, so don’t expect your brain to perform on poor sleep and junk food. 📱✨ Prioritising rest and healthy meals is an investment in calmer, more effective revision.
4. 🏃♀️ Keep Active and Take Regular Breaks
When revision piles up, you might feel you have no time for exercise or breaks. However, stepping away from your desk can actually reduce stress and boost your productivity. Exercise is a proven stress-buster – even a short walk, a quick cycle, or a game of football with friends can clear your head and release tension. Physical activity triggers the release of endorphins (your brain’s feel-good chemicals), which help you feel more relaxed and positive. It doesn’t really matter what form of exercise you choose, as long as you get moving. In fact, doing something fun or social, like dancing or a group sport, can take your mind off exams for a while and improve your mood.
Aim to incorporate some movement into your routine most days, especially when you’ve been sitting and studying for hours. A popular method is the “pomodoro” technique – study for about 25-50 minutes, then take a 5-10 minute break to stretch or walk around. Taking regular short breaks actually helps you concentrate better in the long run, because it prevents burnout. During longer breaks, doing exercise or even just going outside for fresh air can recharge you. Think of your brain like a muscle: it needs rest periods to recover and grow stronger. So don’t feel guilty about pausing revision to do a quick workout or have a stroll; it’s part of your revision plan, not a distraction.
5. 🧘♂️ Practice Mindfulness and Breathing Techniques
When anxiety spikes – perhaps the night before an exam or while studying a tricky topic – mindfulness techniques can be incredibly helpful. One simple but powerful tool is controlled breathing. When we’re stressed, our breathing often becomes fast and shallow, which can make feelings of panic worse. Instead, try taking slow, deep breaths to calm your body’s stress response. Set aside a couple of minutes each day to practice breathing exercises. For example, inhale deeply for a count of 4, hold for 4, then exhale for 6 or 8 counts. This kind of mindful breathing sends a signal to your nervous system that it’s okay to relax.
You might also explore short mindfulness meditations or techniques like progressive muscle relaxation. There are plenty of apps and online videos that guide you through 5-10 minute meditation or relaxation sessions specifically designed for students. These exercises train you to bring your attention to the present moment, breaking the cycle of worries about “what if I fail?” or “I have so much to do.” Over time, mindfulness can help you approach revision and exams with a clearer, calmer mind.
Additionally, if you find yourself panicking during an exam, remember to pause and breathe. Close your eyes for a second, take a few deep breaths, and then refocus. This can help reset a panicky feeling. As one student advice article suggests: if you start to panic mid-exam, take six deep breaths, hydrate yourself, and then break the problem into smaller steps. By pacing yourself through moments of panic, you’ll often find your thinking becomes clearer and you can continue with better focus.
6. 👭 Don’t Go It Alone – Seek Support
Preparing for medical or dental school is tough, but you don’t have to do everything by yourself. Talking to others about how you feel can dramatically ease stress. Friends who are going through the same exams can share study tips and reassure you that you’re in this together. Sometimes just expressing your worries out loud can make them feel more manageable. Family members, teachers, or mentors can also provide encouragement and practical help. If you’re feeling overwhelmed, let someone you trust know – whether it’s a parent, a teacher, or a tutor. There’s truth in the saying “a problem shared is a problem halved.”
On the academic side, studying with peers can be very effective. Revising with a study buddy or a small group can keep you motivated and help you understand difficult material better. By quizzing each other or explaining topics, you not only reinforce your knowledge but also feel supported. Research has shown that revising with others can improve confidence and help you absorb information more effectively. Just be sure to choose study partners who are focused and positive.
Emotionally, don’t underestimate the power of simply having a chat or venting to a friend. According to a recent survey, about 53% of students dealing with anxiety found talking to friends helpful, and around 29% found talking to family members helpful. So, if you’re stressing out, pick up the phone or meet up for a coffee with someone who understands you. You’ll likely come away feeling lighter and more encouraged. Remember: asking for help is not a weakness. Whether it’s help with a challenging physics problem or support for your mental well-being, reaching out is a smart way to cope.
7. 🎯 Keep Things in Perspective
When you’re aiming for top grades and a high UCAT score, it’s easy to fall into all-or-nothing thinking – for example, “If I don’t get straight As or a perfect UCAT score, I’ve failed.” Try to keep a healthy perspective on your exams. Yes, they are important, especially for competitive courses like medicine and dentistry, but they are not the sole definition of your future. Many pathways can lead to a successful medical career, and exams are just one part of the journey. In fact, remembering the “big picture” can ease some pressure: one disappointing result isn’t the end of the world. You might have opportunities to re-sit an exam or apply to a different school; life will carry on, and so will you.
To maintain perspective, focus on the effort rather than imaginary dire outcomes. Remind yourself of how far you’ve come – think of the skills and knowledge you’ve gained in sixth form. Celebrate small victories, like mastering a topic or improving on a practice test. Reframing your mindset helps too. Instead of thinking, “I absolutely must get an A in Chemistry or I’m doomed,”* tell yourself, “I will do my best in Chemistry; whatever the result, I will learn from the experience and keep moving forward.” The UCL student advice suggests replacing negative thoughts with positive, realistic ones – for example, rather than “I’ll be a failure if I don’t meet my grades,” say “No matter what I get, I will be proud of what I’ve achieved so far”. By training yourself to think this way, you build resilience against stress.
Finally, remember that exams don’t last forever. As the NHS reassuringly notes, exam season is temporary and there is light at the end of the tunnel. In a few months, your exams will be over, and you’ll have time to relax and do the things you enjoy again. Keeping this in mind can help you stay motivated when stress peaks – the finish line is in sight!
8. ⏳ Stay Calm During Exam Day
The day of the exam can be the most nerve-wracking time. To keep exam-day anxiety in check, plan out a calming pre-exam routine. First, make sure you get a good night’s sleep before the exam (no last-minute cramming till 3 AM!). In the morning, eat a light, healthy breakfast to give your brain fuel – even if your stomach is full of butterflies, try to have something like porridge, fruit, or toast. Give yourself plenty of time to get to the exam location or test centre, so you’re not rushing. If it’s a UCAT exam at a Pearson VUE centre, consider visiting the location beforehand or arriving early to settle in; familiarity can reduce nerves.
Right before the exam, avoid engaging in panic conversations with classmates about everything you haven’t revised – that will only heighten anxiety. Instead, do whatever helps you stay calm and focused. Some students like to listen to music, others do a few deep breaths or positive visualisation (imagine yourself going through the exam calmly and successfully). Remind yourself of the work you’ve put in and tell yourself “I’ve got this” – it might sound cheesy, but positive self-talk can actually boost your confidence.
Once the exam starts, take a moment to breathe and read the instructions carefully. If your mind goes blank or you feel panic rising during the exam, pause and apply the relaxation techniques you’ve practiced (like a quick 30-second breathing exercise). For example, on the UCAT, if a question is really tough, it’s okay to flag it, take a breath, and move on – you can come back to it later if time allows. In written exams, if you suddenly feel overwhelmed, put your pen down for ten seconds, stretch your fingers, take a deep breath, then focus again on one question at a time. By staying present and not dwelling on the clock or the questions ahead, you can keep anxiety manageable throughout the exam. Remember, you’ve prepared for this – now is just the time to do your best.
9. 🎉 Reward Yourself and Take Time to Relax
Don’t wait until all the exams are over to give yourself a pat on the back. Building in small rewards and relaxation time during exam season can keep your morale up and stress levels down. After finishing a study session or an exam, do something nice for yourself as a reward for your hard work. It could be as simple as taking a short nap, watching an episode of your favourite show, having a tasty snack, or spending an hour on a hobby or video game guilt-free. These little treats give you something to look forward to and help break up the intense focus of revision.
Parents and family can help with this too. For instance, the NHS suggests that families encourage students by planning small treats or favourite meals during exam periods as a positive incentive. The idea is not to bribe yourself, but to acknowledge your efforts. Celebrating small wins can actually motivate you to keep going. You might say, “If I get through these past papers today, I’ll reward myself with a relaxing bath or a half-hour of YouTube.” Just ensure your break doesn’t accidentally turn into a whole day off (set a timer if needed!).
Importantly, when exams are finally over, take time to truly relax and do what makes you happy. You deserve a break after all that effort. Meet up with friends, go outdoors, or just chill out – whatever helps you unwind. This not only helps you recover mentally, but also gives you a sense of closure and accomplishment. Knowing there’s a celebration or restful holiday at the end can also help you push through the final stretch of exams with less stress.
10. 🆘 Know When to Seek Professional Help
Sometimes, despite all the self-help strategies, stress and anxiety can feel overwhelming. If you find that your exam stress is becoming unmanageable – for example, if you’re constantly anxious, unable to function in daily life, or feeling very low – it’s important to seek help. This could mean talking to a school counsellor or contacting helplines such as Childline or Samaritans, which offer confidential support. If anxiety is severe or persistent, do speak to your GP (doctor); they can advise on resources or refer you to professional support like a therapist. There is absolutely no shame in asking for help. Mental health is as important as physical health, and getting support early can prevent things from getting worse.
Many schools and colleges have wellbeing services that you can turn to. Even as a sixth form student applying to medical or dental courses, you might be able to attend stress-management workshops or talk to a mentor who has been through the same process. Sometimes, just knowing that there are professionals and organisations ready to help can ease some of the worry.
Remember: Your wellbeing comes first. Exams are important, but they’re not more important than your health. If you’re struggling, reaching out for help is a sign of strength. Whether it’s through friends, family, teachers, or healthcare professionals, there are people who want to help you succeed and feel better. You’re never alone in feeling stressed, and you don’t have to be alone in coping with it.
Conclusion
Coping with exam stress is a skill that will not only help you during sixth form but also throughout university and beyond. By planning your studies, looking after your health, and using the support around you, you can turn exam stress from a roadblock into a motivating force. It’s all about balance: work hard but also rest, aim high but keep perspective. You have already come so far in your academic journey – take confidence from that. With the right strategies and mindset, you can tackle A-Levels, GCSEs, and the UCAT with resilience and optimism. Good luck, and remember to believe in yourself – you’ve got this! 💪🎓
References
NHS. (2024). Help your child beat exam stress. Retrieved from NHS website.
University College London (UCL). (2017). 7 tips to help you cope with exam stress. UCL News. Retrieved from ucl.ac.uk.
University of Oxford. (n.d.). Exam Wellbeing and Preparation. (Student welfare guidance). Retrieved from ox.ac.uk.
UCAT Consortium. (n.d.). Candidate Advice – Preparing for the UCAT. Retrieved from ucat.ac.uk.
