By Julitta Lee, Content Team contributor

It’s results day season, and for many students, anxiety shows up uninvited and overwhelming. You’re having a completely valid response to an intensely stressful situation. Let’s break down what’s actually happening in your brain and body, and what you can do about it.

The Wait: Why the Anxiety Feels Constant

For many of us, anxiety starts weeks before results day. Psychologically, this makes sense. Our brains are wired to dislike uncertainty – especially when the outcome feels important and out of our control. Studies have shown that uncertainty can feel even more stressful than receiving bad news (Carleton, 2016). That’s because your brain sees “unknown” as a threat and keeps you on alert, just in case.

You might notice:

• Trouble sleeping
• Irritability
• Repetitive thinking or “doom spirals”
• Physical symptoms like stomach issues or headaches

🌱What helps:

 → Set boundaries with results talk. It’s okay to say, “Can we talk about something else?” even with friends or family.

 → Reduce exposure to anxiety triggers. Obsessively refreshing forums or watching reels about exam responses, predicted grade boundaries, or other people’s academic journeys will likely only fuel your anxiety loop.

 → Reframe uncertainty as something neutral. Not knowing doesn’t mean something bad is coming. It just means… you don’t know yet.

The Day Before: Why the Tension Spikes

As the date approaches, your brain starts running simulations – trying to mentally prepare for every outcome. This is called anticipatory anxiety, and it’s a classic feature of anxiety disorders. Essentially, your brain is trying to control the uncontrollable by overthinking all possible scenarios.

The problem? This type of “mental rehearsal” doesn’t actually protect you, it just keeps your stress system switched on.

🌱What helps:

 → Interrupt the worry loops. Cognitive Behavioural Therapy (CBT) research suggests that naming your anxious thoughts (“I’m predicting an absolute disaster coming at me”) can help create distance from them.

 → Keep structure. Having a regular routine the day before – eat something, move your body, distract your brain – helps signal to your nervous system that you’re not in danger.

 → Prep for outcomes, not perfection. Think through your options without assuming the worst. If Plan A doesn’t work out, what could Plan B or C look like?

Results Day

Whether you’re refreshing an email inbox or physically opening a results envelope, this moment can feel like a jolt to the system. That’s your fight-or-flight system – the same one designed to help humans outrun lions – reacting to a modern, emotional threat.

🌱What helps:

 → Grounding techniques. A simple 4-7-8 breathing pattern (inhale for 4, hold for 7, exhale for 8) can reduce your heart rate and calm your nervous system.

 → Pause before reacting. What you feel in the first 60 seconds might not match how you’ll feel once the adrenaline settles. Give yourself time before deciding what this means.

 → Remember, context matters. These grades reflect performance in a very specific situation – not your intelligence, not your worth, and definitely not your potential.

If the Results Didn’t Go the Way You Hoped

You’re allowed to be upset. But your life is not over. It’s not ruined. It’s just… not going exactly how you pictured it. Research shows that people tend to overestimate the long-term impact of negative events (Gilbert et al., 1998). In reality, we adapt. We find new routes.

Your grades are a few letters or numbers on a screen. They may shape your next step – but they don’t define who you are, or who you’ll become. There are always other paths – through clearing, resits, apprenticeships, gap years, or entirely new plans you haven’t considered yet. Don’t make long-term decisions based on short-term emotion. Breathe. Ask for support. Speak to someone who can help you explore next steps.
You’re not alone in this; results day anxiety doesn’t mean you’re weak – it means you care. And that’s okay. But if the anxiety becomes overwhelming, if it lingers long after the results are in, or if you’re experiencing panic attacks, No Panic is here. Our helpline, mentoring scheme and Youth Services can help you move through it one step at a time.