Most of us don’t particularly like exams. But for some, exam fear can be debilitating. It can even lead to headaches, high blood pressure and panic attacks.
Don’t worry. There are ways to overcome exam fear!
Here, we’ll explore all you need to know – from the best coping techniques to how parents can help children with exam stress, backed by the latest 2025 research and statistics.
Understanding Exam Fear: The 2025 Picture
How Common is Exam Anxiety?
You’re definitely not alone if you’re experiencing exam fear. According to recent UK research:
📊 The Scale of Exam Anxiety in the UK
SaveMyExams’ 2025 study found:
of UK students experience exam anxiety
That’s approximately 9 million young people struggling with exam stress
- 1 in 3 students say anxiety is “always there” (constant presence)
- 25% of students rate their anxiety above 8 out of 10 (extremely severe)
- Only 4% of students never feel anxious about exams
🏫 Teacher Observations
GoStudent’s Future of Education Report 2025 revealed:
- 77% of teachers have observed mental health issues related to exam anxiety in Year 11 students
- 91% of teachers believe students worry excessively that exam results will determine their future
- 28% of students have been withdrawn from GCSE exams due to stress
- 34% of teachers believe traditional exams create undue stress
What Does Exam Fear Look Like?
Exam fear can affect students both physically and emotionally.
🏥 Physical Symptoms
- Panic attacks
- Sweating and shaking
- High blood pressure
- Headaches
- Increased heartbeat
- Difficulty sleeping
- Loss of appetite
- Nausea or “exam fever”
- Difficulty concentrating
💭 Emotional Symptoms
- Negative thoughts
- Overwhelming worry
- Fear of failure
- Feeling unable to cope
- Constant anxiety (not just on exam day)
- Irritability
- Sense of dread
If you or your child are experiencing symptoms like these, you’re not alone.
Research from Mark in Style shows that around 15% of GCSE students are highly test anxious, and according to GOV.UK, stress doesn’t have to be inevitable.
Which Subjects Cause the Most Anxiety?
According to SaveMyExams’ research:
📚 Most Anxiety-Inducing Subjects
- Biology – 40% of students name it as most stressful
- 66% of female students report anxiety (vs 31% of males)
- Significant gender disparity
- Chemistry – 14% find it most stressful
- Maths – 9% find it most stressful
Why STEM subjects cause more anxiety:
- Cognitive factors – fear of not solving complex problems
- Concentration struggles – frustration with confusion
- Societal stereotypes – especially affecting female students
- Cumulative nature – each topic builds on previous ones
How to Get Rid of Exam Fear
Exam fear can affect students before, during and even after exams. But luckily, there are evidence-based ways to overcome it at every stage.
How to Overcome Exam Fear in the Lead-Up to Exams
Often, exam fear will kick in while you’re revising – especially if you don’t feel like your revision is on track, or if you’re struggling to concentrate.
1. Start Revision Early
By starting your revision early, you’re giving yourself the best possible chance of being fully prepared.
Why this works:
- Reduces last-minute panic
- Improves retention through spaced repetition
- Builds confidence
- Better sleep
2. Create a Revision Timetable
Creating a revision timetable is essential for staying organized.
Benefits:
- Ensures adequate time for each subject
- Takes items off mental to-do list
- Prevents neglecting certain subjects
- Gives structure and reduces overwhelm
3. Take Regular Breaks
Make sure your revision timetable leaves plenty of room for breaks.
Research shows:
- 30% use breathing exercises or mindfulness
- 20% use physical exercise
- 29% talk to friends
4. Offload to Someone
A problem shared is a problem halved.
Important: 71% of students suffer in silence. Don’t be one of them!
Who to talk to: Friends (29%), family, teachers, counselors, tutors
5. Try Different Techniques
We all learn differently. Mix things up to find what works for you.
Options: Flashcards, highlighting, practice questions, mind maps, teaching others, past papers
6. Don’t Worry if Things Slip
Nothing ever goes completely to plan, and that’s okay!
Remember: Flexibility is important. Progress, not perfection. Adjust your plan as needed.
Katherine, Core Subjects Tutor:
“I would say don’t cram, take 20 minute study sessions then take a break. Look after yourself and try to stick to regular bedtimes, no computers late at night etc. Get some fresh air and exercise to help with pent up energy or nerves too.”
How to Deal with Exam Fear on the Day
When exam day rolls around, it’s natural to feel stressed and anxious. Here are some simple steps you can take to stay calm.
1. Don’t Skip Breakfast
Best choices:
- Slow-release carbs like porridge oats
- Protein for sustained energy
- Avoid sugary cereals
- Stay hydrated
2. Check You Have Everything
Essential checklist:
- Pens (multiple, black ink)
- Pencils (HB)
- Ruler, protractor, compass
- Calculator (if allowed)
- Water bottle (clear)
- Exam entry details
3. Get There Early
Benefits:
- One less worry about being late
- Time to settle in
- Use bathroom without rushing
- Quick review if needed
4. Listen to Calming Music
How music helps:
- Encourages dopamine production
- Relaxes mind and body
- Creates positive associations
- Distracts from anxious thoughts
5. Be Brave and Have a Go
There’s always one question that throws you.
Remember: A blank answer guarantees zero marks. An attempted answer may gain some marks!
6. Plan Your Time
Tips:
- Allocate time based on marks
- Don’t get stuck on one question
- Move on if stuck, come back later
- Reserve 10 mins to check
Dee, Maths Tutor:
“In Maths exams, it is easy to skip questions thinking ‘If I don’t attempt it, I won’t put down anything wrong.’ It is important to realise that a blank answer guarantees zero marks, whereas an attempted answer may gain some marks for working out – and worst case, zero marks, which is no worse than skipping. Be brave and have a go. The extra mark here and there is worth it!”
How to Avoid Exam Fear After You’ve Handed in Your Paper
Some of us forget all about our exams as soon as we’ve handed in that paper. But for many, this is only the start of the battle.
1. Treat Yourself
Focus on rewarding yourself instead of beating yourself up.
Why: You can be proud for giving your 100%. You won’t know results until later – no use second-guessing!
2. Don’t Compare Answers
Why to avoid:
- Best case: Same answer (no benefit)
- Worst case: Different answer → spiral of self-doubt
- Can’t change anything anyway
3. Take Your Mind Off Things
Better strategies:
- Do something fun that distracts you
- Physical activity
- Hobbies you’ve neglected
- Socialise (but not about the exam!)
4. Put Things into Perspective
Reality check:
- Your exam isn’t the be all and end all
- You tried your best
- Life will go on!
- Multiple paths exist to your goals
Katherine, Core Subjects Tutor:
“Talk to family and friends and manage your expectations but don’t focus on over criticising yourself. Watch those negative little voices in your head! Know that you have worked hard and therefore tried your best.”
How to Help Your Child with Exam Stress
As a parent, watching your child suffer from exam fear can be difficult. But you’re not completely powerless.
According to GoStudent’s 2025 report, stress management is the #1 life skill both parents and teachers want schools to teach.
7 Ways Parents Can Help
1. Give Them the Right Fuel
Make sure your child is eating, drinking and sleeping enough. Proper nutrition supports brain function. Hydration improves concentration.
2. Try Not to Pile on the Pressure
91% of teachers believe students already worry excessively about their future. Be their biggest cheerleader, not another source of pressure.
3. Don’t Compare Them
Every student is on their own journey. Comparison creates unnecessary pressure and damages self-esteem.
4. Be a Sounding Board
Take an interest in your child’s revision. Be available when they need you.
5. Be Positive
Bring energy and enthusiasm. Replace feelings of fear with positivity. Focus on what they CAN do.
6. Encourage Healthy Coping Mechanisms
30% use breathing exercises, 20% use physical exercise, 29% talk to friends. Facilitate these healthy strategies.
7. Know When to Seek Professional Help
Watch for: frequent panic attacks, persistent sleep disruption, significant appetite loss, withdrawal, or talk of giving up.
📞 Where to Get Help
- Childline: 0800 1111 (free, confidential)
- YoungMinds: Text support available
- School counseling services
- GP for medical assessment
- CAMHS (Child and Adolescent Mental Health Services)
Childline provides over 250,000 counseling sessions annually to children and young people.
Learn more about supporting a stressed and anxious teenager in our dedicated guide.
Understanding the Anxiety-Performance Relationship
It’s worth noting that not all exam anxiety is harmful.
According to research, there’s something called the Yerkes-Dodson law:
🔬 The Science
- Moderate anxiety can actually improve performance
- Too little anxiety = lack of motivation, complacency
- Too much anxiety = impaired performance
- There’s an optimal level for peak performance
What this means:
- Some nervousness is normal and helpful
- It’s about managing, not eliminating anxiety
- The goal is productive stress, not zero stress
Frequently Asked Questions
How do I stop being scared of exams?
Evidence-based strategies:
- Start revision early – reduces last-minute panic
- Create a structured timetable – breaks work into manageable chunks
- Practice relaxation techniques – 30% find breathing exercises helpful
- Exercise regularly – 20% use physical activity to cope
- Talk to someone – don’t be part of the 71% who suffer in silence
- Get proper sleep and nutrition – supports brain function
- Use past papers – builds confidence
How can I calm my nerves before an exam?
Immediate calming techniques:
- Listen to relaxing music
- Deep breathing exercises
- Arrive early – removes rushed feeling
- Eat a proper breakfast
- Positive self-talk
- Physical movement
Why do I have exam anxiety?
Common causes:
- Fear of performing badly – most common trigger
- High expectations – from self, parents, or teachers
- Difficulty concentrating – can create worry spiral
- Relying on grades for self-worth
- Comparing yourself to others
- Previous negative experiences
- Perfectionism – impossibly high standards
34% of teachers believe traditional exams themselves create undue stress.
What percentage of students experience exam anxiety?
of all students experience some exam anxiety
- 15% of GCSE students are “highly test anxious”
- 77% of Year 11 students show observable mental health issues
- Only 4% never feel anxious about exams
You are absolutely not alone – exam anxiety is the norm, not the exception.
Need Support with Exam Preparation?
Tutorful’s experienced tutors understand exam anxiety and can help students develop effective revision strategies, build confidence, and approach exams with the right mindset. From subject-specific support to study skills guidance, we’re here to help every step of the way.
Sources: Statistics in this guide are from 2024-2025 UK education research. Sources include SaveMyExams 2025, GoStudent Future of Education Report 2025, Mark in Style, SaveMyExams anxiety survey, and PLOS ONE academic research.
