This article was last updated on 17 June 2022.
GCSE results day can be stressful at the best of times, but with all the disruption experienced over the past couple of years, you might be feeling a range of emotions as results day approaches this year. That's normal and it's important to look after yourself.
We asked Natasha Devon, mental health campaigner and author of Yes You Can: Ace Your Exams Without Losing Your Mind for some handy advice on how to get results-day-ready and how to get through it whether you got the results you expected or not.
Natasha Devon: I'm Natasha Devon, a mental health campaigner and author, here to give you some tips on getting through results day. On results day people tend to say and do some really strange things, like shouting "I don't wanna tell you what I got," even when you didn't ask them. Now the reason for this is because you have lots of adrenalin, which is the chemical responsible for you feeling excited, nervous or anxious, coursing around your body, and that can stop you from thinking or behaving rationally. Have an agreement with your friends that you won't hold anything you say or do today against each other in the future. Adults aren't immune from saying stupid, insensitive things either, like "and are you pleased with that?" or, "oh well never mind." FYI both of those examples were real and were said to people who went on to live happy and successful lives. Remember, it's super important to look after yourself when you go through anything emotional, all that adrenaline and cortisol, which is sometimes called the stress hormone, coursing through your body is going to take its toll. Plus the chances are you won't get a proper night's sleep the day before results day. Plan something fun for the afternoon after you get your results. Preferably something that releases endorphins. Endorphins restore our chemical balance and they're released when we do physical activity, laugh or something creative. The benefits of endorphin-releasing activities are magnified when we perform them in nature. So, going to the park and dancing around with your friends would be the ideal activity. The night after your results, if your thoughts are still spiraling, then you could try this simple mindfulness technique. Create a positive affirmation for yourself, something like right now everything's okay, or, I've overcome challenges before, or, one day this will be in my rear view mirror and repeat this to yourself like a mantra to focus your mind. If you didn't do as well as you'd hoped, try to remember that your worth can't be summed up in a grade. There are so many skills, characteristics and forms of intelligence that aren't measured by coursework or exams. Take a deep breath and take some time to reflect on the best way forward. Try not to panic. You've got this.
Take a deep breath and take some time to reflect on the best way forward. Try not to panic. You've got this. 鈥 Natasha Devon.
Lead up to results day
The build up to results day can be as stressful as the day itself. Here are Natasha's tips for keeping calm in the run up to the big day:
1. Turn your attention to things you can control like looking after yourself and planning for the future.
2. Have an agreement with your friends that you won't hold anything you say or do on results day against each other in the future.
3. Plan something fun for the afternoon after you get your results such as going to a park with friends.
Next steps
If you did get the results you were expecting then well done! If not, then it's okay. Natasha has some tips to help you with your next steps:
1. If you didn't do as well as you'd hoped, take some time to reflect on the best way forward. Try not to panic.
2. You still have lots of options open to you. You may be able to do re-takes 鈥 you can find out through your school if this is the case.
3. If you are finding it hard to sleep, try a simple mindfulness technique such as creating a positive affirmation for yourself.
If you need support
You should always tell someone about the things you鈥檙e worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you鈥檙e doing.
If you鈥檙e in need of in-the-moment support you can contact , where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.
There are more links to helpful organisations on 大象传媒 Action Line.
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