How to De-Stress During GCSE and A-Level Exam Season: A Counsellor’s Guide

The GCSE and A-Level exam period is one of the most challenging times in a young person’s academic journey. With pressure mounting from schools, parents, and personal expectations, it’s easy to feel overwhelmed. As a counsellor, I’ve seen firsthand how stress can affect students’ wellbeing and performance. The good news? There are healthy, practical ways to manage this pressure and protect your mental health during exam season.

Here’s a guide to help you de-stress, stay focused, and maintain balance.

1. Accept That Stress Is Normal – And Manageable

Feeling nervous or anxious during exams is completely natural. It means you care. The key is not to eliminate stress completely, but to manage it in a way that helps you perform at your best. Acknowledge your feelings rather than pushing them aside. Talking to someone you trust — a friend, teacher, or counsellor — can make a huge difference.

2. Structure Your Time with a Realistic Study Plan

Having a plan reduces anxiety by giving you a sense of control. Break your revision into manageable chunks and include regular breaks. A good rule of thumb is 25–50 minutes of focused study followed by a 5–10 minute break (the Pomodoro technique). Make sure to include time for meals, rest, and leisure activities. Consistency beats cramming every time.

3. Move Your Body

Physical activity is one of the fastest and most effective ways to reduce stress. You don’t need to hit the gym — a brisk walk, yoga, dancing, or kicking a ball around with friends can all help clear your head and boost your mood. Even 10 minutes a day makes a difference.

4. Don’t Sacrifice Sleep

It might be tempting to stay up late revising, but sleep is not a luxury — it’s essential for memory, concentration, and emotional resilience. Aim for 7–9 hours of quality sleep. Wind down with a relaxing bedtime routine and avoid screens at least 30 minutes before sleep.

5. Eat Well, Stay Hydrated

Fuel your brain with balanced meals and regular hydration. Avoid relying on energy drinks or excessive caffeine — they can increase anxiety and disrupt sleep. Small, healthy snacks throughout the day will help keep your energy and focus levels steady.

6. Practice Mindfulness or Relaxation Techniques

Even just five minutes of deep breathing, meditation, or a mindfulness app (like Headspace or Calm) can help reset your nervous system. These practices help you become aware of your thoughts without being overwhelmed by them, making it easier to cope with exam-related stress.

7. Keep Perspective

Your GCSEs and A-Levels are important, but they don’t define your worth or your future. Everyone’s journey looks different. If things don’t go to plan, there are always other paths, opportunities, and second chances. Keep your goals in view, but remind yourself that you are more than your grades.

8. Take Breaks for Joy

It’s OK — necessary, even — to make time for the things you love. Listen to music, draw, play a game, watch a funny video, or talk to someone who makes you laugh. You don’t have to “earn” your rest — rest is what helps your brain work better.

Final Thoughts

Remember, this season will pass. Your well-being is just as important as your academic success. If you’re finding it hard to cope, don’t hesitate to reach out for support — from a school counsellor, teacher, parent, or mental health professional.

You’re doing your best — and that’s more than enough.