How to reduce stress and anxiety during exams with Mr G

Looking after your mental health is really important, especially when you are doing your GCSEs or Nationals, when the exam stress can be really overwhelming.

We've spoken to Jamie Gilbert aka Mr G who is an expert in teaching students who have ADHD and also posts content to his 1.2 million TikTok followers about ADHD, mental wellbeing, and lots of other things.

Check out this video where Mr G shares his advice to help reduce any anxiety or stress you might be feeling, or scroll down for a written recap.

3 ways to help manage stress during exam season

Breathing techniques for your exams

Mr G says that using breathing techniques will help if you are feeling overwhelmed before, during or after your exam. You should do two short inhales through your nose and one deep exhale from your mouth.

This technique works as it helps slow your heart rate down and regulate your nervous system, which will get you back into the zone to complete the rest of the exam or continue with your studies. Next time you are feeling a bit stressed, give it a try!

Here are some more tips about how to remain calm during your exams.

Give yourself a reward

If you've got a big exam coming up, Mr G says that setting yourself a goal or giving yourself a reward that will help motivate you further. If you need some more inspiration, then check out our guide on how to set yourself study goals.

Look after your mental health

Looking after yourself and your own mental health is really important during exam season. Mr G says that getting out into nature, doing some exercise, and having a good sleep pattern are things that can help improve your mental health.

If you are struggling with your mental health, then make sure you speak to a trusted adult, such as a member of staff at school, or a friend, who can help guide you through difficult times.

For loads more tips about revision, exams and mental health, check out the Bitesize Study Support pages.

If you need support

You should always tell someone about the things you’re 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’re doing.

If you’re in need of in-the-moment support you can contact Childline, 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 the BBC Bitesize Action Line page for young people.