Year 12 students might feel anxious as exams approach. Here’s what can help

As Year 12 students across Australia prepare to sit their final exams, it's natural for them to feel anxious about the pressure to perform and the potential impact on their future career pathways. However, there are ways to reduce anxiety and protect mental health during this crucial period.

Anxiety often stems from worrying about future possibilities, activating the body's autonomic nervous system and resulting in physical symptoms like tense muscles, rapid breathing, and an increased heart rate. While these reactions are meant to ensure survival, they can also lead to persistent unease, making it challenging to concentrate or feel at ease.

Research indicates that anxiety and depression symptoms peak during exam periods and at the end of high school, coinciding with a time when individuals are also shaping their personal identities and planning for life after school. This added pressure can lead to questions like "What will it mean for me and my future if I don't pass?"

Signs that anxiety may be becoming problematic include frequent headaches, changes in emotional behavior, sleep disturbances, irritability, lack of energy, and repetitive negative self-talk. To manage anxiety effectively, it's essential not to engage in rumination or negative self-talk, which can exacerbate symptoms. Instead, individuals should practice self-compassion and courage by speaking kindly to themselves.

During times of uncertainty, it's crucial not to avoid discussing feelings of anxiety with trusted individuals such as parents, friends, teachers, or other trusted adults. Sharing concerns can provide much-needed support. Additionally, practicing mindfulness, spending time in nature, engaging with friends and family, and listening to music can help reduce stress and improve overall wellbeing.

To protect mental health during the exam period, individuals should embrace uncertainty rather than fearing it. Research suggests that sitting with uncertainty can reduce stress and increase resilience, even if it feels uncomfortable. Anchoring oneself in certain aspects, like seeing friends before the exam or enjoying family dinners afterward, can provide comfort.

Writing about experiences is another effective way to process emotions and reduce stress. Expressive writing, such as maintaining a gratitude journal three times per week, has been shown to shift the brain's focus from threat to positivity.

Lastly, it's vital to remember that not performing as well in exams as hoped does not define one's future. Alternative university and career pathways exist, and shifting focus to exciting possibilities that await after Year 12 can help alleviate pressure. If anxiety becomes overwhelming, Lifeline (13 11 14) or Kids Helpline (1800 55 1800) are available for support.