Blog: How to handle results anxiety
Summer is finally here, but as a student that excitement is often tainted with a nagging worry in the back of my mind about the looming results day. This year was no different. In fact, this year was probably my most nerve-wracking countdown to results as it was for my final degree grade. Also, my dissertation feels like my first-born child at this point, so I was really hoping that my hard work showed.
Talking through your results worries
This kind of exam and results anxiety are not uncommon, and you are not alone if you are feeling that way – that’s something really important to remember. There are people you can talk to and services you can reach out to for support and advice. For instance, UB Heard is a free 24/7 confidential helpline that you can call on 0800 917 9379 (Freephone UK*) to speak to a trained counsellor and you can have a live chat or video call with those counsellors through the Wisdom Wellbeing app if you prefer. There’s also Time to Talk webpages you can explore.
Even if you feel like your concerns and worries are not big enough to warrant asking for support, it is always worth sharing them with someone. Exams and grades can seem really scary, so your feelings are valid!
A positive outlook on assessment results
I remember how out of control I felt about A-Level results day. Things really didn’t go the way I had hoped but I spoke to my psychology teacher and she said, ‘You will go on to do so much more in life than getting X grade in A Level Psychology,’ and I often revisit those words when getting grades back.
They are both a mantra to remind me that I am more than my grade, but they also remind me to celebrate how far I have come. I am also a big believer that what is meant for me won’t pass by me, and everything happens for a reason. If my A-Levels had gone differently, I may not have ended up at UoB so every cloud has a silver lining worth celebrating, because I am so beyond glad to have been here for the past three years and I wouldn’t go back and change it.
Tips to manage anxiety
But beyond things like this, I also have some more practical tips and advice for managing your stress and anxiety regarding exams and results:
- Control your environment: Avoid discussing or comparing your answers with peers immediately after the exam, as this typically fuels panic. If your answer to a question was ‘Indonesia’ and you find out everyone else seems to have put ‘607’, it isn’t exactly going to put you at ease now, is it?
- Plan results day: Decide in advance how you want to receive your results. You do not have to open them with everyone else; you can opt to open them in private to reduce peer pressure. I much prefer opening results in the comfort of my own room and alone so that I can process and react privately. When I woke up and saw that my final grades had been released this week, I decided to get dressed and try to eat breakfast (emphasis on the ‘try’ because I was so scared) before opening my results.
- Prepare a "Plan B": Outline next steps just in case the results are not exactly what you hoped for. Knowing you have alternative routes (like Clearing or resit opportunities) removes the fear of the unknown. For A-Level results, I had a list of universities with clearing places in my degree and noted their clearing phone numbers, as well as making sure I knew how to get exams remarked. That way, I felt a little bit more in control.
- Protect your routine: Keep up with regular sleep patterns, maintain your usual hobbies, and get outside. It is easier said than done I know, but try not to let exams and grades take over your life – look after yourself!
- Actively distract yourself: Maintain a normal, busy routine to prevent the waiting period from consuming your days. Exercise naturally releases endorphins that reduce stress, while engaging in hobbies and socialising helps ground you. I personally planned to be out all day for my final university results day so that I couldn’t just sit checking my phone all day. It turned out that results released before I could even leave the house though so guess I didn’t need that. Instead, I turned the day out into a reward shopping trip to treat myself!
- Set boundaries on rumination: Once you have taken an exam or submitted your work, give yourself permission to step back. Avoid endlessly replaying answers in your head or comparing your performance to others on social media. Comparison is the thief of joy and there really is nothing you can do. It is tough to just let go but eventually you have to move on.
I hope these tips have helped and remember that no matter how the most recent assessment season has gone for you, you are more than a grade and there are plenty of people at UoB to discuss next steps. Try your Wellbeing Officer to start.