With results days for certain vocational qualifications (14 August), A Levels (15 August) and GCSEs (22 August) just around the corner, the Exam Results Helpline provided by the National Careers Service has partnered with Mental Health UK to help students make the most of the opportunities their results will provide.
The Exam Results Helpline is a source of free, impartial advice after receiving results and is available to all parents, teachers and students. Run by the Department for Education’s National Careers Service, people can use the helpline to get advice on what to do if a student does better or worse than expected in their exams, or if they get the results they hoped for but aren’t sure what steps to take next. The dedicated team of careers advisers offer impartial advice on the different options available to young people.
Ahead of the results days, the National Careers Service and Mental Health UK will be co-releasing content with tips and advice for young people on managing their emotions on the day and what to do if their exam results are unexpected.
- Exercise
Exercise can help young people to stay healthy and ready to take on the day. In the week running up to results day a great way to relieve additional pressure is by increasing those heart rates by working out or playing sport. There are plenty of ways to do this, so it’s important for students to find something that they really love – it doesn’t have to feel like a chore! Cycling, walking, running or going to the gym are all popular options. Alternatively, joining a sports team can add that much-needed dose of motivation and exercising with friends can really be an enjoyable activity. This can all help to improve mood and general wellbeing and help boost self-esteem – so on the day of receiving exam results, young people could start the day by engaging in some light physical activity, perhaps with a yoga session or a short walk in the park.
- Get enough sleep
In the lead up to exam results day, it’s really important for young people to have enough sleep. Exam season can heighten emotions, but a good night’s rest can enable people to rationalise and keep their emotions at bay. Keeping a regular routine in the week leading up to exam results day, by going to bed and waking up at roughly the same time each day, can also have positive effects on mental health. This is especially important the night before exam results day as lack of sleep can have an impact on a young person’s ability to deal with exam results in a logical and calm way. A great way to achieve good quality sleep in this tumultuous time is by cutting down on screen time before bed and relaxing with a warm bath.
- Eat a balanced diet
Eating a healthy and balanced diet is crucial for mental and physical health. For students and young people feeling the pressure in the run up to exam results it can become all too easy to overindulge. We’d suggest stepping away from those doughnuts on results day morning and swapping it for a healthy alternative, like porridge or fruit, to kick-start the day in the best way possible. Another important way to maintain a healthy diet in the lead up to results day is by staying well hydrated, drinking plenty of water and avoiding too many caffeinated or alcoholic drinks – this will just increase feelings of anxiety.
- Do something nice every day
In the lead up to exam results day, young people are likely to feel more heightened emotions than normal. The best way to manage emotions during this period of waiting is by filling time with meaningful activities which they can seek enjoyment from. In the lead up to exam results day, students should plan one activity every day, which could include seeing friends, spending time with family, watching that long-awaited Netflix series, or simply reading a book and having some well-deserved me-time. After receiving exam results, students should go and celebrate no matter what the circumstance may be. It’s important to reward the sheer hard work and determination involved with getting exam results and a great way to do this is by planning something special with loved ones. Some people choose to celebrate success with alcohol but remember that drinking can also have a powerful effect on your mood so it’s important to consider this if you choose to drink.
- Seek expert advice
Whether young people attain the results they wanted, or do better or worse than expected, expert advice can be helpful. The National Careers Service Exam Results Helpline (0800 100 900) is a free service available for both parents and young people to seek advice and support following exam results. It can seem like quite a daunting prospect for students to pick up the phone to a careers adviser, but speaking to someone can really ease the pressure and help students to get their bearings following exam results. For instance, if the student has really pulled it out the bag and exceeded their grade requirements, they might not have considered all the doors now open to them.
Calling the Exam Results Helpline can be a good way of quickly finding out about the routes they can now take and the best way for them to move forward. This might be going through Adjustment to change universities, exploring apprenticeships options or taking a gap year to get some work experience and decide what it is they would like to do. Whatever the case, seeking advice from advisers at the helpline can help get young people really excited about their future.
Sophie Graham, Careers Adviser at the National Careers Service Exam Results Helpline says: “Exam results day can cause anxiety for both young people and their parents alike, which is why it’s really important to make sure they are seeking proper advice from the experts about what their results mean for them and what to do next. The different routes on offer to young people are varied and personal and there’s no one set answer or perfect formula (if you get x, do y). Young people need to make sure that they are making the right decisions based on their own strengths, interests and all the options available. By giving the Exam Results Helpline a call they will receive free, expert advice, tailored to their strengths and interests.”
Laura Peters, Head of Advice and Information Services, Mental Health UK says: “Exam results can be a stressful time. This means it is very important that young people put their mental health first and make sure they are taking care of themselves. Our top tips are a great place to start. Students can also give the Exam Results Helpline a call for expert careers advice about what to do after exam results, if they are feeling unsure of their next step.”
The helpline number (0800 100 900) will be available between the hours of 8am – 10pm and will be available from 14 August, the day certain vocational results are issued and close on 29 August, following GCSE results day. Further info can also be found via the National Careers Service website:https://nationalcareersservice.direct.gov.uk.
Expert advice can also be accessed through the Exam Results Helpline social channels, see below:
• Twitter – @ExamResults2019 or use #ExamResultsLive to ask a question
• Facebook – Exam Results Helpline Event page
• LinkedIn – Exam Results Helpline Showcase page
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