Learn
Learn
Result day can bring a rush of hope, dread and the eyes of many people. Plan it gently. Decide who you will be with, and what you will do in the hour afterwards, such as a walk or a meal. If you can, avoid scrolling other people's scores for a while. The NHS suggests that after an exam, talk through what went well instead of dwelling on the hardest questions. Whatever the number is, it is information about one test, not a verdict on your life. If you feel hopeless or in despair, please tell someone today, or reach out to Tele MANAS (14416).
Practice
Ground yourself with the five senses, then name what you feel.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
This program is for everyday exam stress. If worry or low mood lasts for weeks, or you feel hopeless about a result or your future, please talk to someone you trust, a doctor or a counsellor. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.