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Exam nerves: what helps, and what doesn’t

Two weeks before the first GCSE, nerves are normal. Here is what research and the NHS say helps, and the habits that make stress worse.

Written by the Brainhub Editorial Team Cites published research Updated 31 Oct 2026 5 min read

Key takeaways

1. Why this week

The first GCSE exam is on Monday 10 May 2027, two weeks from the start of this week. It is the point when many students start to feel the pressure, and when small changes at home make the biggest difference.

2. Write the worry down

In a US study published in the journal Science, psychologists Gerardo Ramirez and Sian Beilock put students under pressure in a maths test. Before it, half spent 10 minutes writing about their feelings; the others sat quietly.[1]

The students who sat quietly got 12% less accurate under pressure. The students who wrote about their worries got 5% more accurate. In a second study, with US ninth graders (aged 14 to 15) sitting a real biology exam, anxious students who wrote first averaged a B+; anxious students who didn’t averaged a B-.[2]

Maths test under pressure
Change in accuracy
Sat quietly for 10 minutes
12% lower
Wrote about worries for 10 minutes
5% higher

Try it on exam morning: A few minutes with a pen and paper, writing down exactly what is worrying them. Nobody needs to read it.

3. What helps

The NHS advice for parents is simple and practical.[3]

Sleep

Most teenagers need 8 to 10 hours a night. Allow half an hour to wind down before bed.

Move

Exercise can boost energy, clear the mind and relieve stress. A walk counts.

Talk

Having someone to talk to about their work can help.

Plan

Help them draw up a revision schedule so the work feels doable.

4. What doesn’t help

Criticism, however well meant, adds pressure. The NHS suggests you listen, give support and avoid criticising. Let the small things, like an untidy bedroom, go for a few weeks.[3]

After each exam, encourage your child to talk it through, then help them turn to the next one. Going over every lost mark the same evening rarely helps.[3]

Nerves are normal. A plan helps.

5. When to get more help

If worry is stopping your child sleeping, eating or getting through the day, speak to their school or your GP. Schools and the NHS have support for young people, and it is fine to ask.[3]

A calm, steady run-in: Our qualified teachers help students build a revision plan and practise exam questions, so exam day feels familiar. Online or in person. Book a free call.

Try it now

Test yourself on this page

Answer in your head first, then check.

  1. 1. In the 2011 study, how long did students write about their worries?

  2. 2. How much sleep do most teenagers need?

  3. 3. What should you do after each exam?

Your next steps

  • Agree a bedtime for the exam weeks.
  • Plan one walk or bit of exercise into each day.
  • Try 10 minutes of writing about worries before a mock or practice paper.

Sources

  1. Ramirez, G. and Beilock, S. L. (2011). Writing about testing worries boosts exam performance in the classroom. Science, 331(6014), 211–213. doi:10.1126/science.1199427
  2. University of Chicago News. Writing about worries eases anxiety and improves test performance (January 2011, on Ramirez and Beilock). news.uchicago.edu/story/writing-about-worries-eases-anxiety-and-improves-test-performance
  3. NHS. Help your child beat exam stress. nhs.uk/mental-health/children-and-young-adults/advice-for-parents/help-your-child-beat-exam-stress

This guide is general study advice. Every student is different. A teacher can help you work out what fits.