You’ve finished your exams, submitted your coursework and all that’s left is to wait for your results.
Whether it’s for A levels, T Levels, BTECs or other Level 3 qualifications, the lead up to results day is often a time of heightened stress and anxiety for many. The anticipation surrounding your final grades, pressure of meeting expectations and uncertainty about the future can make the wait feel never-ending.
If results day is playing on your mind, the good news is that taking practical steps can help you restore a sense of calm and confidence.
Don’t believe us? Here are 12 tried and tested tips from our NUS officers and the wellbeing team at Leeds City College on managing results day stress.
“Congratulations on making it to results day! I know you have worked extremely hard to be here, and I am proud of you no matter what happens next.”
- Qasim Hussain, NUS Vice President Further Education
Preparing for the big day
1. Set realistic expectations
Setting realistic expectations can help to manage your emotions and reduce self-imposed pressure. Keeping a sense of perspective will remind you that results are not the whole picture - they don’t define you or your abilities. Whatever happens on the day, results day is only one part of your journey.
2. Practice mindfulness
Our breathing patterns often change under stress, becoming shallow or quicker. Mindfulness exercises - such as colouring, body scanning, the 4-5-6 breathing method or meditation - can help to provide distraction, regulate your thoughts and bring you back to the present. Setting aside a few minutes a day to practise these techniques will keep you grounded and focused.
3. Stay active
Nothing clears the mind quite like exercise. Whether it’s football, yoga or a walk in the park, engaging in physical activity triggers feel-good endorphins, improving your mood and reducing anxiety. Find an activity that works for you - the most important thing is to get moving.
4. Stay connected
Don’t be embarrassed to share how you are feeling with friends and family. Talking about your anxieties can provide you with a different perspective or, in the case of fellow schoolmates, connect you with those feeling the same way. Sometimes, just having a shoulder to lean on is enough.
“Any decision is a good decision as long as it is right for you. Whether you choose to go straight into work, start an apprenticeship, or go to university, there is no one path to success. If you don’t know what you want to do, make sure to talk to your teachers, or guidance or careers counsellors to help identify what is the right path for you.”
- Qasim Hussain, NUS Vice President Further Education
Handling results day
5. Have a bedtime routine the night before
Dealing with sleep deprivation on results day is no one’s idea of fun, which is why a bedtime routine the night before is key. To clear your head before going to sleep, keep a notebook next to your bed and write down your thoughts. Wind down with some relaxing music or a book.
6. Stay hydrated and eat well
When you feel anxious, your fight-or-flight response releases stress hormones that suppress your appetite. However, skipping meals causes your blood sugar levels to drop, leading to dizziness, light headedness, nausea and even more anxiety. Eating a light breakfast will provide you with enough energy to face whatever the day has in store.
7. Avoid comparison on social media
If there’s ever a time to limit social media, it’s results day - at least until you have collected your results. Seeing your friends celebrating good results will add to the pressure you’re already feeling. As the saying goes, ‘comparison is the thief of joy’. Be kind to yourself and take time to focus on you.
8. Don’t go it alone
Collecting your results will always feel nerve-wrecking. Whether you do it online or in person, it’s a good idea to arrange to meet up with someone before or afterwards so that you can support each other and, hopefully, celebrate your achievements together.
“If you haven’t got the grades you expected, don’t panic. It may feel like the end of the world, but there are lots of ways to achieve your goals. If you didn’t get into the university you wanted, ask your teachers or guidance counsellors about clearing. If you are not interested in clearing, there is no shame in retaking an exam or taking a year out to rethink your goals.”
- Qasim Hussain, NUS Vice President Further Education
If things don’t go as expected
9. Take time out
Remember the breathing techniques we mentioned earlier? Use these to ground yourself.
10. Seek expert guidance
Don’t forget to speak with your teachers, guidance counsellors and career advisors on the day. They will be able to support you and advise on your options, which might include retaking exams, applying to university through Clearing or exploring other higher education routes such as degree apprenticeships, foundation with top-up degrees and employer-focused higher technical qualifications (HTQs).
11. Make a plan
Create a plan for moving forward by setting short and long-term goals that will keep you motivated and focused on the future. Stay positive and focus on what you can do next.
12. Go for it anyway
When it comes to your education, it’s the end goal that matters. While it can be hard to reassess when things don’t turn out as expected, nothing should stop you from reaching a dream destination.
Whatever path you decide to take, remember there are many roads to success, with alternative routes often providing the richest experiences for growth. This is your future; make it happen.
“Your grades do not define you. Whether you did better or worse than expected, you should be proud of all the hard work you put into getting yourself through such a stressful time. If you’re planning to stay in education, I hope to see you as part of the student movement in the future!”
- Qasim Hussain, NUS Vice President Further Education
