Managing exam stress

Year 12 can be one of the most pressured times in a young person's life. Exams, assessments, expectations and decisions about the future can pile up. Some stress is normal, and a little can even sharpen focus. But too much can affect your sleep, health, relationships and performance. This guide covers practical ways to manage exam stress and when to get support.

This guide is general information written in our own words, based on the official sources listed at the end. ATAR rules, scaling, dates and course requirements differ between states and change from year to year, so always check with your admissions centre, institution and school. We don't predict ATARs, publish cut-offs or recommend particular schools, tutors or courses. It isn't medical or psychological advice.

Recognise the signs

Stress shows up differently for different people. Common signs include:

• trouble sleeping or sleeping too much;
• headaches, stomach aches or feeling tense;
• irritability, tearfulness or feeling overwhelmed;
• difficulty concentrating;
• avoiding study or, at the other extreme, being unable to stop;
• changes in eating.

Noticing these early lets you act before things build up.

Make a realistic plan

Uncertainty fuels stress. A realistic plan can make the workload feel manageable. ReachOut recommends making a realistic study schedule that includes regular breaks and time for things you enjoy, and avoiding cramming and all-nighters. Break big tasks into small steps and tick them off. See our study timetable guide, and try our study planner.

Protect your sleep

Sleep and stress are closely linked. Health guidance recommends 8 to 10 hours a night for teenagers. Keep regular sleep and wake times, wind down without screens before bed, and avoid caffeine late in the day. See our sleep and study guide.

Move your body

Physical activity is a well-known way to reduce stress. National guidelines recommend young people do at least 60 minutes of moderate to vigorous activity each day. A walk, run, swim, dance or sport between study sessions can clear your head.

Calm your body

When stress spikes, slow breathing can help. ReachOut suggests calming breathing if you feel overwhelmed, before or during exams. One simple approach is to breathe in slowly through your nose, hold briefly and breathe out slowly through your mouth, repeating a few times. Some people find mindfulness or relaxation apps helpful.

Watch your thinking

Stress often comes with unhelpful thoughts, like "If I fail this, my life is over" or "Everyone else is doing better than me". Try to notice these thoughts and question them. Is it really true? What would you say to a friend thinking that? Remember that the ATAR is just one pathway, and there are many routes to further study and careers. See our pathways guide.

Limit comparisons

Comparing study hours, practice marks or predicted results with friends, or scrolling social media, can increase anxiety. It's okay to step back from group chats during exam periods.

Stay connected

Spending time with friends and family, even briefly, helps. Talk about how you're feeling with someone you trust. Keep doing at least some activities you enjoy.

Eat and drink well

Regular meals, water and not relying on energy drinks or excessive caffeine help keep your energy and mood steady.

In the exam

If anxiety rises during an exam, ReachOut suggests pausing and breathing, rereading instructions, reminding yourself of your preparation and moving on from difficult questions to return later.

For parents and carers

Parents can help by keeping home calm, offering practical support such as meals and quiet space, encouraging breaks and sleep and keeping perspective about results. Listening, without adding pressure, often helps most.

When to get support

If stress is affecting your sleep, relationships, eating or wellbeing for more than a couple of weeks, or you feel hopeless, talk to someone. Options include:

• a teacher, year adviser or school counsellor;
• your GP, who can discuss support including a mental health plan;
• ReachOut, which offers online information and peer support for young people;
• Kids Helpline on 1800 55 1800 (for people aged 5 to 25) and Lifeline on 13 11 14, both available 24/7.

If you or someone else is in immediate danger, call 000.

If things go wrong in an exam

If illness or serious circumstances affect your exam performance, talk to your school straight away about your state's illness and misadventure process. Deadlines are strict.

Perspective

Exams matter, but they're one part of your life. Whatever happens, there will be options. Looking after yourself is part of doing well.

A simple daily reset

A short routine can help on stressful days: a few minutes of slow breathing, a short walk outside, a healthy snack and a quick review of what you've achieved. Writing down worries before bed and one small task for tomorrow can also help your mind settle.

Helping a friend

If a friend seems overwhelmed, check in with them, listen without judging and encourage them to talk to a trusted adult or counsellor. If you're worried about their safety, tell an adult straight away or call 000 in an emergency.

Disability and health conditions

If you have a disability or ongoing health condition, you may be eligible for adjustments in assessments and exams, such as extra time or rest breaks. Talk to your school early in the year, as applications usually need supporting evidence and have deadlines.

Try the study planner

Our free study planner shows how many weeks you have until your first exam, splits your weekly revision hours between your subjects and suggests what to focus on in each phase. It also includes a simple selection rank adder for after results. It runs entirely in your browser, nothing you enter is sent anywhere, and it doesn't try to predict your ATAR.

Where our information comes from

Factual statements in our guides are based on official and expert sources, including the Universities Admissions Centre (UAC), the Victorian Tertiary Admissions Centre (VTAC), the Queensland Tertiary Admissions Centre (QTAC), the South Australian Tertiary Admissions Centre (SATAC), the Tertiary Institutions Service Centre (TISC), healthdirect, the Australian Government's movement guidelines and ReachOut. We link to each source at the end of the page and rewrite everything in our own words.

Rules change every year

ATAR rules, scaling, adjustment schemes, key dates and course requirements are reviewed regularly and can change from one year to the next. A rule that applied to an older sibling or a friend in another state may not apply to you. Treat our guides as a starting point, and confirm anything important with your admissions centre, your school and the institutions you're applying to.

Talk to your careers adviser

Your school's careers adviser is one of the most useful people you can talk to in Year 11 and 12. They know your state's system, current key dates, early offer schemes, access schemes and pathways, and can help you plan subjects and preferences. Book a time early, bring your questions and follow up after results.

For parents and carers

Parents and carers can help most by staying calm, keeping perspective and offering practical support: quiet study space, regular meals, encouragement to sleep and move, and help keeping track of key dates. Learning the basics of how the ATAR and selection ranks work makes it easier to support decisions without adding pressure.

Tell us what you think

We review our guides regularly against their sources. If you notice something out of date, have a question we haven't answered or spot an error, please let us know through our contact page. We read every message and correct mistakes promptly.

A quick checklist

If you remember only a few things from our guides, make them these: the ATAR is a rank, not a mark; choose subjects you enjoy and need for prerequisites; study actively and spread your revision; protect your sleep; check adjustment schemes and key dates; order preferences by what you really want; and remember there's more than one pathway to where you want to go.

Key points

• Some stress is normal; watch for signs it's becoming too much.
• A realistic plan, sleep, movement and breathing all help.
• Question unhelpful thoughts and limit comparisons.
• Reach out early: counsellors, GPs, ReachOut, Kids Helpline and Lifeline.