Beating exam anxiety: practical steps

Feeling nervous before an exam is normal. A little nervousness can even help you focus. But when worry stops you from sleeping, studying or thinking clearly, it is time to take practical steps.

Replace uncertainty with a plan. Much anxiety comes from not knowing where to start or how much is left. A written revision plan, with this week's targets clearly listed, turns a big worry into small, doable tasks.

Practise under exam conditions. Do timed practice papers at a desk, without your phone or notes. The more familiar the exam situation feels, the less frightening the real one will be.

Look after your body. Sleep, food and movement affect how well you think. Aim for regular sleep, eat proper meals, drink water and take short walks. Late-night cramming usually costs more than it gains.

Breathe slowly. When panic rises, breathe in for four counts, hold for four, and breathe out for six. Repeat a few times. It calms your body and helps your mind settle.

Talk back to unhelpful thoughts. Swap "I'm going to fail" for "I've prepared, and I'll do my best on each question." Notice what you have done, not only what is left.

Talk to someone. Share your worries with a parent, teacher, friend or school counsellor. You don't have to carry it alone.

On the day, arrive early, read the instructions slowly and start with a question you feel confident about.

If anxiety feels overwhelming or lasts beyond exam season, speak to a doctor or counsellor. Getting support is a sign of strength.