1: The Build-Up
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Mindset Anchor
Remind yourself that grades measure performance on a specific day, not your self-worth or potential. Repeat “I am more than a set of letters or numbers on a page.”
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Social Media Detox
Consider muting group chats and social feeds after exams and 48 hours before results day to avoid comparison traps and collective panic.
2: Results Morning
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5-4-3-2-1 Sensory Grounding Technique
5 things you see: Spot specific colours around you
4 things you feel: Feet firm on the floor; texture of your clothes
3 things you hear: Distant traffic, birds, your breath
2 things you smell: Deodorant, coffee
1 thing you taste: A sip of cold water
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Control the environment
If possible, decide in advance where and with whom you want to find out your results; eg. alone or with a trusted person. If you are finding out at school, establish a Silent Anchor.
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Silent Anchor
Before you pull the slip out, physically ground yourself. Plant both feet firm on the floor, drop your shoulders, and take a slow breath. Giving yourself a 3-second physical pause creates a buffer between opening the paper and reacting. This tells your nervous system you are safe and helps you feel less anxious and more in control.
3: If it’s not what you hoped for…
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Emotional Regulation
Name and validate the emotion. Allow grief, anger, or shock without judgement. Disappointment is a natural reaction to an unmet expectation; fighting the feeling increases distress.
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The 24-Hour Rule
Avoid making drastic long-term decisions on the day. Focus on immediate self-care: eat a good meal, move your body, let out a good cry (if needed), and connect with a safe person.
