In the UK, 85 % of students say they experience exam anxiety, and for roughly one in seven GCSE pupils that anxiety is classified as “high-level” test fear that can significantly affect exam results. Yet evidence shows that calming routines, healthy habits and support can push stress hormones down. We explain what exam anxiety is, how to identify it early, and how families can use the most up to date strategies to keep nerves settled.
What is exam anxiety and how does it affect executive function?
Exam anxiety is a stress response triggered by real or imagined pressure, unsurprisingly, about exams. Cortisol spikes, leading to an increased heart-rate, which can overload the working-memory needed for problem-solving and retrieving revision memories; this obviously leads to performance dips even when revision is sound. A 2024 SaveMyExams survey found eight in ten UK teenagers feeling “worried or very worried” in the run-up to assessments, making it one of the highest adolescent mental-health complaints.
Why is it spiking more now?
- High-stakes culture – GCSE and A-level grades lead to university offers, apprenticeships and can feel very personal.
- 24/7 comparison – Social feeds constantly share classmates’ successes and failures; even an unused phone on the desk saps focus (The Times).
- Neurology – The brain’s fight, flight, or freeze mechanism struggles to tell the difference between life threatening situations from low grades, flooding the body with adrenaline.
- Learning differences – Students with ADHD, dyslexia or autism often battle extra executive-function load, magnifying anxiety.
Spotting the signs
Physical - Racing heart, tummy aches, headaches, not sleeping well
Emotional - Anger, regular crying, catastrophising
Behavioural - Procrastination, perfectionism, “blanking” in the exam hall
It’s often easiest to notice sleep going badly first. Late-night panic revision impacts REM cycles. Complete REM cycles are critical to memory consolidation. Large studies show that each hour of lost sleep predicts a measurable drop in maths and language scores.
The 10-minute “Reset Routine” for exam day
- Box-breathing (2 mins). Inhale 4 sec → hold 4 → exhale 4 → hold 4. Controlled breathing lowered test-anxiety scores and raised self-esteem in a recent middle-school trial.
- Grounding cue (1 min). Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
- Micro-stretch (2 mins). Shoulder rolls, neck circles, wrist shakes to disperse tension. Stand up and touch your toes!
- Positive script (2 mins). Repeat a prepared phrase: “I’ve faced practice papers harder than this.” Self-talk is a core element of Ofqual’s student guide on coping with exam pressure.
- Forward imagination (3 mins). Picture handing the paper in; this future-focus nudges the brain from rumination to the goal (a technique backed by cognitive-science).
Five habits that build long-term anxiety resilience
1 Sleep!
Aim for 8–9 hours, finishing revision at least an hour before bed; deep-sleep is where new knowledge is fixed in the memory. Sleep quality in teenagers predicts exam scores quite strongly.ScienceDirect
2 Use breathing & relaxation daily
Regular diaphragm breathing or progressive muscle relaxation cuts baseline anxiety and can be learned in under a week. Improving the tone of your vagus nerve (the largest nerve in your body) helps keep anxiety levels low.
3 Practise mindfulness
A 2024 multi-study analysis across schools found mindfulness training resulted in a measurable reduction in test-anxiety and small upticks in grades. One minute of noticing breath or sounds between study blocks is enough to start. Use timers as reminders to do these actions
4 Plan, break, and hide the phone
Break revision into 20-minute blocks with 5-minute breaks. Keep mobiles out of sight; they are designed to take your attention and can lead to addiction behaviour. We often have to help students break phone addictions.
5 Parents have work to do too
The NHS guides adults to act calm as this behaviour transfers. Provide balanced meals and avoid last-minute quizzing that can trigger “blank outs”. Asking what practical help a child needs reduces pressure in these types of situation.
6 Get a study-skills coach
Anxiety-aware exam tutors are experts in supporting students going through issues with special educational needs and anxiety. We can help you avoid the pitfalls associated with breaking free from anxiety; it can be a very tough challenge, and we work with students struggling with these issues every day.
When to seek extra help
- Panic attacks, insomnia or avoidance lasting more than a week
- Persistent negative self-talk (“I’m going to fail everything”)
- Physical complaints with no medical cause
Come and speak to one of our expert coaches for expert support with both subject based struggles and mental health and well being concerns. For deeper difficulties, CBT has strong evidence for adolescent anxiety; OxfordCBT notes only 12 % of students feel adequately supported. Early referrals make the difference.
