HOPELINEUK

Call: 0800 068 41 41


Email: pat@papyrus-uk.org


SMS: 07786 209697


HOPELINEUK is a specialist telephone service staffed by trained professionals who give non-judgemental support, practical advice and information to;


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Help & Advice

Exam Stress - No Silence Please

For most people, exams are stressful. Whether you are worrying about your workload, anxious about performing or fearful about the future, it's not unusual to feel this way.

When under pressure our bodies respond by producing adrenaline - the fight, flight or freeze hormone. While this reaction is perfectly natural, and often necessary, too much adrenaline can cause unwanted symptoms such as sickness, dizziness and headaches. Stress can lead to trouble sleeping, a loss of appetite and can also affect our mood causing us to feel irritable, unhappy and even hopeless.

You may hear people say 'it's not the end of the world' but for some young people it can certainly feel like it is.

 


 

Before Exams 

'What can i do to reduce stress before exams begin?'

 

Organise your workload. Prepare for your exams by setting yourself realistic targets to work towards and finding a revision style that suits you. 

Pace yourself. Give yourself plenty of time and revise in short bursts. Remember to take regular breaks between study sessions. 

Talk with your family, friends, tutors or teachers - share your worries with anyone that you find supportive. 

Recharge by drinking water and feulling your body with healthy food. Exercise can also help to release some of that extra exam tension. 

Rest. Make sure you are getting enough sleep and spending time relaxing. Try breathing techniques and practice mindfulness to keep calm and refreshed. 

Socialise with friends. Remember that you have a life outside of studying. Allow yourself some time out with others to have some fun!

 


 

After Exams 

'What will i do if i don't get the results I was hoping for?'

 

Reflect. 'Failing' exams does not make you a failure. You may have to take a different route to achieve your goals but setbacks can increase resilience and lead to unexpected and exciting opportunities. Take time to experience your emotions instead of making a snap decision. 

Explore other options. Resitting an exam, repeating a year, appealing a grade, entering clearing, taking a gap year or considering different courses, careers, apprenticeships and internships are just some of the options available to you. 

Ask for some support. Discuss your disappointment with those around you. Consider who you can contact for more advice; a teacher or tutor, a careers adviser or service. 

Care for yourself. Regardless of your results, you've worked really hard and this achievement should be rewarded. Practice self-care by planning something positive for results day. 

 


 

Suicide 

For some students, the pressure surrounding exams can feel overwhelming and can sometimes include thoughts of suicide. We urge anyone with thoughts of suicide to reach out for help. We also urge parents, teachers and others to reach in and give students space to share how they are feeling.

 

With the right support, young people can stay safe from suicide and start to feel hopeful about the future. 

 

HOPELINEUK 

If you are having thoughts of suicide or are concerned for a young person who might be you can contact HOPELINEUK for confidential support and practical advice. 

 

Call: 0800 068 4141

Text: 07786209697

Email: pat@papyrus-uk.org

 

Opening hours: 

10am - 10pm weekdays

2pm - 10pm weekends

2pm - 10pm bank holidays

 

Our Suicide Prevention Advisers are ready to support you.

 


  

Resources 

If you are a school, college or university and would like to support our campaign and raise awareness within your community, please click the link below to download the printable posters. 

 

/documents/editorfiles/exams__no_silence.pdf

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Suicide is the biggest killer of young people - male and female - under 35 in the UK. Many thousands more attempt or contemplate suicide, harm themselves or suffer alone, afraid to speak openly about how they are feeling.

We are the national charity for the prevention of young suicide. We draw from the experience of many who have been touched personally by young suicide across the UK and speak on their behalf in our campaigns and in our work. We need more people who share our aims to join us to strengthen our voice - together we can save young lives.

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