How to Deal With Results Day Nerves

Why Results Day Feels So Stressful

Results day can feel overwhelming, and if you have jitters even thinking about it, that’s hardly surprising. All that hard work and study, summed up in a few numbers or letters on a page. And those grades represent so much about your future: university offers, college places, career hopes, or simply pride and self-respect in knowing you’ve achieved your potential.

You might be worrying about what’s next if you don’t meet your target grades. You may feel that you’re letting others down, or simply dread the moment when your friends compare results. Maybe you just want all this waiting to be over! When so much feels at stake, it’s little wonder your brain and body go into stress mode.

If you’re feeling a little distracted and nervous, you’re definitely not alone. These feelings are absolutely normal; they’re completely valid. And there are practical ways to manage them.

5 Practical Ways to Calm Your Nerves

Here are five science-backed strategies you can use today to feel calmer and more in control.

1. Breathing exercises

Several breathing techniques can help to calm your mind and body quickly. One of the simplest is called box breathing. Here’s how to do it:

1. Breathe in slowly through your nose for four seconds.

2. Hold your breath for four seconds.

3. Breathe out gently for four seconds.

4. Hold again for four seconds.

5. Start the cycle again, and repeat all stages a few times. 

This steady rhythm helps slow your breathing and heart rate, helping you feel more in control. It’s quick, quiet, and you can do it anywhere, whether you’re lying in bed or waiting nervously in the results queue.

Another technique called Bubble breathing is recommended by award-winning yoga instructor Claire Bradley (opens in a new tab), who has worked with many teenagers preparing for their final exams. She advises:

“Find a comfortable seat, or lie down. Breathe in through your nose and breathe out through your lips, imagining you’re blowing a stream of bubbles into the distance. And simply repeat. You can visualise more and more bubbles floating around you, their colours, their sizes, their movements. This is a really gentle way to extend the exhale breath, which in turn helps to soothe the nervous system.”

Practice your breathing exercises when you feel calm, so you have strategies to fall back on in moments when you don’t feel quite so relaxed.

2. Visualise a Positive Outcome

Close your eyes for a moment and imagine opening your results, feeling proud, relieved, or simply okay with what you see.

Picture where you are, how you feel, and what happens next, even if it’s just taking a deep breath and smiling. This is called visualisation, and it helps shift your brain away from worst-case scenario thinking.

You don’t even need to imagine perfect grades, just a version of results day where you feel calm and able to cope. Your brain starts to believe what it rehearses, so this simple exercise can help boost your confidence and reduce those feelings of fear.

3. Shift Your Focus

When your brain gets stuck on those “what if” scenarios, it can help to do something – anything – to break the anxious thought cycle.

Try chatting with a friend, making a playlist of your favourite music, or watching something funny. Any activity that involves moving around can really help: go for a short walk, do some stretches, help with dinner, or even tidy your room! Distraction isn’t avoidance: it’s giving your brain a break so that the anxiety doesn’t take over.

4. Reframe Negative Thoughts

It’s easy to fall into thinking, “I’m going to fail”, or “My life is over if I don’t get the grades.” But these thoughts aren’t facts, they’re fear talking. And you can break free from them.

Try flipping the script. Change “I’m going to fail” to “I’ve done the absolute best I could”, or “One bad result doesn’t define me.”

This is called reframing, and it helps you see the situation more clearly - and fairly. You’re not lying to yourself, you’re reminding yourself there’s more than one possible outcome, and more than one way forward. That perspective will help you cope far better.

5. Talk to Someone

Bottling up your stress makes it feel even bigger. Talking to someone you trust, such as a parent, teacher, friend, or older sibling, can take the burden off your shoulders.

You won’t need to say much. Simply stating, “I’m nervous about my results,” can be enough to start the conversation. Most people will understand and will listen. If they’re older than you, you can be pretty sure they’ve been through the same thing themselves.

If you don’t feel comfortable talking to anyone you know, try services like Childline (opens in a new tab) or The Mix (opens in a new tab), which are always available.

What to Do the Night Before Results Day

The night before results day can feel long, restless, and full of “what if” thoughts. But you don’t have to lie awake worrying. A calming routine can help ease your nerves and set you up for a better night’s sleep. Try these strategies:

Switch off screens early

Late-night group chats with everyone speculating will only ramp up your anxiety. Try to log off from your screens at least an hour before bed. Not only will it help you avoid others' stress, but the blue light emitted by screens also makes it harder for you to fall asleep.

Get organised

Lay out what you’ll wear and prepare any necessary items, such as your student ID or logins. Feeling organised helps reduce last-minute stress.

Do something relaxing

Try a calming activity, like reading, journaling, listening to music, or taking a warm shower. 

Get some rest

If you’re struggling to sleep, that’s normal - there’s a big day ahead. Don’t panic. Try some breathing exercises and try to relax. Remember, even just lying quietly with your eyes closed can help your body rest and recharge, even if you don’t fall asleep straight away.

What to Do on Results Day Morning

When you wake up on results day, your nerves will peak. They may ease soon enough, once you know the outcome. Start your morning with small, steady actions to help you feel more in control and calm those jitters.

Start with gentle movement

Don’t lie in bed worrying; get up and move around. Claire Bradley recommends a simple movement to help you ease into the big day ahead.

“While standing, gently interlace your hands in front of your stomach, with your palms facing up to the ceiling. As you breathe in, float your hands up towards your chin. When you exhale, turn your palms downward and push them slowly down to your hips. Repeat this as many times as you need to feel calm and grounded.” 

You can combine this with bubble breathing to enhance the effect.

Fuel your body

Eat something light. Your appetite may have gone missing, but even a small breakfast helps balance your blood sugar and keeps your mind clearer. Drink water, too. Your brain works better when you’re hydrated.

Breathe and focus

Take a few minutes to breathe slowly and remind yourself: you’ve done your best. The results won’t change who you are or what you’re capable of next.

Be prepared

If you’re collecting results in person, bring your ID, any necessary login details, a phone charger, and contact details for teachers or colleges, just in case. If you’re checking online, make sure you’ve your login information ready and internet access is sorted.

It may be helpful to have a calm friend or family member nearby.

If Things Don’t Go to Plan

Not everyone gets the grades they hoped for. If that’s you, don’t panic. Take a deep breath. It doesn’t mean your goals are out of reach. There are always plenty of options.

You are not alone

Your teachers, tutors, careers advisers and even the exam boards are all there to help, whatever the outcome. As a teacher, I’ve helped to calm several panicked students on A Level results day. When they made a phone call, they learned that their place at their chosen university was safe after all. Discuss your options with someone before making any significant decisions. Often, what feels like a huge setback can turn into a positive redirection.

Explore your options

There are always choices – more than you may have realised. You may be able to appeal your grade, retake an exam, or enrol in a different course. If you were aiming for university, Clearing can open up new choices, including some you may not have considered.

Learn from the experiences of others

Many successful students - and adults - didn’t get the grades they expected. What matters now is how you respond. Use this as a chance to pause, regroup, and move forward with support.

Support Resources

If you’re feeling overwhelmed, unsure what to do next, or just need someone to talk to, help is available - and you don’t have to go through it alone.

Advice and emotional support

• Childline – Free and confidential support for anyone under 19. Call 0800 1111 or visit childline.org.uk (opens in a new tab)

• The Mix – Support for people aged 11–25, including a crisis text line. Visit themix.org.uk (opens in a new tab) or text THEMIX to 85258

• YoungMinds – Advice and mental health support for young people and parents. Visit youngminds.org.uk (opens in a new tab)

Exam and results support

Here are some places that can help—whether you need advice, reassurance, or just someone to talk to:

• UCAS – For help with university applications, Clearing, and what to do if your results aren’t what you expected: ucas.com (opens in a new tab) or call 0371 468 0468 (in the UK); +44 330 3330 230 (international) 

• National Careers Service – Offers guidance on next steps and career planning: nationalcareers.service.gov.uk (opens in a new tab)

• School or college support teams – Your teachers, form tutor or careers adviser can help you make informed choices based on your results.

Frequently Asked Questions

Is it normal to feel nervous before results day?

Yes – nerves are a completely normal response to uncertainty. When you’re waiting for important news, your body releases stress hormones like adrenaline and cortisol. These can cause butterflies, trouble sleeping, or even physical tension.

Although you can’t stop the way your brain is responding to the pressure of your situation, you can take steps to manage your stress. Techniques like deep breathing, walking, positive self-talk, or talking things through with someone you trust can all help calm your nervous system and shift your mindset.

Should I check my results alone or with friends/family?

It depends on what makes you feel most supported.

Some people prefer privacy, especially if they’re worried about reacting emotionally. Others feel more confident with the support of a parent, sibling, or friend beside them. Think ahead about how you might feel and what will make you feel calmer.

There’s no right or wrong way - just what works best for you.

How do I stay calm while waiting in line or refreshing the website?

Waiting is often the worst part, but there are simple things that can help.

Try box breathing or any breathing exercise that helps. Focus on your surroundings and use mindful techniques. For example, try the 5-4-3-2-1 method: count five things you can see, four you can touch, three you can hear - and so on. These strategies ground you in the present moment and stop your thoughts spiralling. 

Listen to calming music or a meditation on an app like Calm or Balance in headphones. Or distract yourself with a funny podcast or a playlist of music that lifts your spirits. Chatting with the right friends can help to pass the time and ease your nerves, but avoid people who will wind you up and increase your stress levels - you know the ones!

Final Thoughts

Feeling nervous about results day doesn’t mean you’re weak - it just means you care. But those nerves don’t have to control you. Whatever your results, they don’t define your worth or your future. They’re just one step in a much bigger journey. There are always options and alternative paths available.

Remind yourself of how far you’ve come and face the day as calmly as you can. Be as kind to yourself as you’d be to your closest friends if they were in a stressful situation. And remember: you’ve done your best, and that’s already something to be proud of.