As Australian Year 12 students approach their exams, experts unveil practical coping techniques to reduce stress and support mental wellbeing during this demanding period.
As Year 12 students across Australia move into the final stretch of their school year, many will be feeling the pressure of exams and the uncertainty that comes with them. The stress can be especially intense because these tests often seem tied not just to grades, but to identity, future study, and the pathways a student imagines for life after school. Yet experts say there are practical ways to manage that anxiety and protect mental wellbeing through the exam period.
Anxiety tends to rise when the mind starts focusing on what might go wrong. In the body, that can trigger a stress response: muscles tighten, breathing becomes quicker and the heart rate rises. Those reactions are meant to help people deal with danger, but during exam season they can leave students feeling restless, distracted and unable to think clearly. Research has found that symptoms of anxiety and depression often rise during exam periods and in the final years of high school.
There are also warning signs that worry may be becoming more serious. Frequent headaches, sleep problems, irritability, low energy, changes in mood and persistent negative self-talk can all point to a student needing extra support. The Conversation reports that while some nervousness before exams is normal, these symptoms should not be ignored, particularly if they begin affecting daily life or study.
One of the most important steps is to avoid getting trapped in rumination, the habit of repeatedly dwelling on fears and worst-case scenarios. The Conversation says negative self-talk can fuel anxiety and depression, while more compassionate self-talk can help students steady themselves. That can be as simple as acknowledging the challenge and recognising the effort already being made. Talking to a trusted adult, friend or teacher can also make the experience feel less isolating.
Other advice from health and university guidance points in the same direction. The Mayo Clinic says good sleep, balanced meals, efficient study methods and relaxation techniques can ease test anxiety, while Georgetown University and Oregon State University recommend arriving early, reducing distractions, using calm breathing and avoiding tense company before an exam. These small actions can help students feel more settled and prepared when they sit down to work.
The Conversation also notes that learning to sit with uncertainty can build resilience. Students may not know exactly what the results will mean, but that does not mean every outcome is fixed. Writing about worries, keeping a gratitude journal, exercising, spending time outdoors, listening to music and maintaining regular sleep routines can all support wellbeing. Just as importantly, students should remember that one set of results does not define them, and that alternate university and career routes remain open if things do not go as hoped. If anxiety becomes overwhelming, support is available through Lifeline and Kids Helpline.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
