The Recovery Room

Rest is part of training.

Exams are stressful. Some stress is useful: it sharpens you up and gets you started. But it should never be overwhelming. This is the place for when it's getting a lot.

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Stress isn't the enemy

A bit of pressure helps you perform. Too much, for too long, does the opposite. The trick is spotting which side of the line you're on.

Stress that's helping
  • You feel a bit on edge before a test, then focus kicks in
  • Deadlines get you started
  • It fades after the exam or once you've made a plan
Stress that's tipping over
  • You can't sleep, or you wake up already worrying
  • Your head feels full or blank, and nothing goes in
  • Headaches, stomach aches, or your heart racing for no reason
  • You're avoiding work, people, or things you used to enjoy
  • It doesn't fade, even on days off

Two minutes to reset

Two minutes. Breathe in for 4, out for 6.

Breathing out for longer than you breathe in tells your body it can stand down. It works on the night before an exam too.

What actually helps

Sleep is when it sticksYour brain files what you learned while you sleep. Phone out of reach, the same bedtime most nights, and no revision in the last half hour. Eight hours beats one more late chapter.
Make the plan smaller"Revise chemistry" is a cloud. "Ten minutes on bonding" is a step. Pick one small thing, do it, tick it off. Momentum fixes more than willpower.
MoveA walk, a kickabout, dancing in your room. Twenty minutes of moving lowers stress hormones and it isn't time wasted: it's part of training.
Proper breaksWork 25 to 40 minutes, then a real break away from the screen. Scrolling isn't a break; your brain is still taking things in.
Eat and drink like an athleteRegular meals and water. Running on energy drinks and skipped lunches makes everything feel harder than it is.
Talk it outSaying "I'm stressed about maths" out loud to someone shrinks it. You don't need them to fix it, just to listen.

Quick check-in

Four quick questions about the last two weeks. This isn't a test or a diagnosis, just a way to work out what might help. Your answers stay on this screen: we don't save or send them.

Stress about school is getting in the way of my sleep
I can't switch off from worrying, even when I'm not working
I'm not enjoying things I'd usually enjoy
It feels like too much to cope with

It's getting a lot

Ease off before you burn out. Doing less for a week isn't falling behind; athletes call it a recovery week, and they come back stronger.

Tell an adult you trustA parent or carer, a teacher, your form tutor, the school nurse or counsellor, a coach. The hardest bit is the first sentence, so here are some:
  • "Can I talk to you about something? School's been getting on top of me."
  • "I'm not sleeping well because of exams. Can you help me work out what to do?"
  • "I don't need you to fix it, I just need to tell someone."
  • Not ready to say it out loud? Write it in a message, or show them this page.
Not urgent, but want to talk or read more?Childline: Advice on exam stress, message boards, and tools for calming downThe Mix: Free support for under-25s: chat, articles and counsellingYoungMinds: Guides on stress, anxiety and looking after yourself

I'm overwhelmed

You're not alone, and feeling like this can change. Please talk to someone today. A trusted adult is a great first step, or contact one of these free, confidential services. They're there for exactly this.

ChildlineCall 0800 1111Free, 24/7. Also 1-2-1 online chat at childline.org.ukAnyone under 19. Won't show on your phone bill.ShoutText SHOUT to 85258Free, 24/7Anyone who'd rather text than talk. Won't show on your phone bill.SamaritansCall 116 123Free, 24/7Anyone, any age, about anything.NHS 111Call 111 and choose the mental health option24/7Urgent mental health help, or use 111.nhs.uk
If you're in danger right now, or thinking about hurting yourself and can't keep yourself safe: call 999 or go to A&E.
Numbers last checked 14 October 2026.

Message us

Please read this firstWe're not trained counsellors, just people who care and will listen. We can't promise how quickly we'll reply. For anything urgent, use the numbers above or speak to an appropriate adult, like a parent, carer or teacher.

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Parent or carer? There's a section for you on our For parents page.