Remember, your grades don’t define who you are or limit what you can achieve in life.
Receiving your exam results can be a stressful and anxious experience.
If you have already received your exam results, and are unhappy with the grading, please do not panic. There are things you can do, such as submitting an appeal to the examination board, or explore alternative routes to get to where you want to be – but first, let’s focus on your mental health and wellbeing.
Take a moment to explore our advice on navigating results day and beyond…
Let’s work through this, together…
1. The Build Up
The days leading up to exam results can be filled with anticipation and anxiety, but there are ways to manage these emotions effectively. Click here to read our three essential tips to help you before results day.
The Build Up
The days leading up to exam results can be filled with anticipation and anxiety, but there are ways to manage these emotions effectively.
1. Focus on What You Can Control
Instead of worrying about the outcome, shift your focus to things you can control, such as your daily routine, self-care, and hobbies. Engage in activities that relax and rejuvenate you, like reading, exercising, or spending time with loved ones. This will help keep your mind off the anxiety and provide a sense of normalcy.
2. Stay Positive and Practice Self-Compassion
Remind yourself that the results do not define your worth or potential. Celebrate the effort you put into your exams and acknowledge that everyone experiences uncertainty at times. Practice self-compassion by being kind to yourself—avoid harsh self-criticism and focus on positive affirmations.
3. Plan for Different Outcomes
While it’s natural to hope for the best, it’s also helpful to mentally prepare for different scenarios. Consider what your next steps might be, regardless of the outcome. Having a plan can give you a sense of control and reduce anxiety about the unknown.
Remember, this time is just one part of your journey, and there are always opportunities to grow and succeed no matter the outcome.
Box Breathing
Box breathing, also known as square breathing, is a simple and effective relaxation technique that involves a specific pattern of breath control.
Full step-by-step guide can be found here.
Further Support
2. Results Day
Results day can be an emotional experience, bringing feelings of excitement, relief, or even uncertainty. To help you navigate this important moment with confidence and perspective, read our tips.
Results Day Tips
Results day can be an emotional experience, bringing feelings of excitement, relief, or even uncertainty. Support will be provided for you at your school and follow-on support can be provided by local CAMHS services if you are struggling with your mental health. Career advisors are also readily available to discuss your options if your results don’t go the way you had planned.
If you are really worried, when opening your results, you can ask a friend or teacher to support you with this.
If you want to open your results in private, that’s okay too!
Didn’t get the results you wanted?
We got you!
Try to complete 10 cycles of box-breathing. Once you’re done, read our tips below… please remember, grades do not define you or your future success.
1. Embrace the Opportunity to Learn and Grow
Every experience, even unexpected results, is a chance to learn more about yourself and your strengths. Use this as an opportunity to reflect on what you can improve, and approach the future with a growth mindset, knowing that each challenge makes you stronger.
2. Explore Exciting New Paths
Your journey is unique, and there are many exciting routes to success. Look into alternative courses, apprenticeships, vocational training, or other educational options that align with your passions. Sometimes, the road may be less straight forward, or a bit different, to what you was expecting, but getting to where you want to be is still possible, with the right support behind you.
3. Stay Optimistic and Reach Out for Support
Keep a positive outlook and remember that you have a bright future ahead. Talk to teachers, career advisors, friends and family who can help you see the many possibilities available to you. Surround yourself with positivity and focus on the opportunities that lie ahead.
Resources for you
Congratulations on your exam success!
It’s important to celebrate your achievement, but also to prioritise your mental health.
Take time to rest and recharge, as the stress of exams can be taxing. Practice self-care through activities that bring you joy and relaxation. Remember, your worth isn’t solely defined by academic success—maintain a healthy perspective. Stay connected with friends and family, and don’t hesitate to seek support if you’re feeling overwhelmed. Balance is key, so continue to nurture your mental well-being as you move forward.
3. Post-Results
After results day, it’s important to focus on your mental health and well-being as you process your emotions. Click here to read three tips to help you stay grounded and maintain a sense of calm during this period.
Post-Results Tips
1. Take Time to Process Your Emotions
Regardless of the outcome, allow yourself time to process your feelings. It’s normal to feel a range of emotions—whether relief, joy, or even disappointment. Acknowledge these emotions without judgment and give yourself space to reflect.
2. Avoid Comparison
It’s easy to compare your results with others, but this can lead to unnecessary stress and anxiety. Focus on your own journey and progress. Remember that everyone’s path is different, and success looks different for each person.
3. Plan for Self-Care
After the intensity of exam season and results day, prioritise activities that help you relax and recharge. Whether it’s spending time in nature, engaging in hobbies, or simply resting, ensure you’re taking care of your mental and physical well-being before diving into new goals.
Resources
4. Moving Forward
As you look ahead after your results day, it’s crucial to remember that your grades don’t define your future success. Here are three tips to help you on your next step into higher education or employment.
Moving Forward
1. Build a Strong Support Network
As you transition into new environments—whether it’s further education, work, or other pursuits—surround yourself with supportive people. Stay connected with friends, family, and mentors who can provide guidance, encouragement, and a listening ear. Building and maintaining relationships can help you navigate challenges and celebrate successes while fostering a sense of belonging.
2. Develop Healthy Habits and Routines
Establishing a balanced routine that includes regular exercise, healthy eating, sufficient sleep, and mindfulness practices can significantly impact your mental health. As you take on new responsibilities, maintaining these habits will help you manage stress, improve focus, and sustain your overall well-being. Remember, consistency is key, and small, daily habits can lead to long-term benefits.
3. Embrace Growth and Flexibility
Life after exams is full of new opportunities and challenges. Embrace change with an open mind and be kind to yourself as you learn and grow. Understand that it’s okay to face setbacks or change direction—personal growth is a journey, not a destination. Cultivate resilience by viewing challenges as learning experiences, and seek help when needed. This mindset will help you stay mentally strong as you navigate the ups and downs of your next chapter.
Resources
Resources and Links
Explore our recommended resources and external sites, that offer further advise on exam results:
