Mindset coach reveals practical tips to manage the pressure of exam results day

As thousands of students across the UK await their GCSEs, A-levels, or other qualification results, the pressure is on - and so is the stress. But according to Swindon based John Lewis, Professional Coach, NLP Master Practitioner and founder of JL Mindset Performance, that stress might not be the enemy it’s often made out to be.

“Stress is actually part of your body’s natural performance process,” says John, who works with elite athletes, corporate teams and individuals to help them unlock peak mental performance. “It’s your body’s way of saying: this is important.”

With a daughter currently awaiting her own GCSE results, John understands this period both professionally and personally. “It’s tough watching your child go through it, but I’ve been proud of how she’s handled the pressure. It’s a good reminder that stress, in manageable doses, can be useful. It sharpens your focus, builds resilience and shows you care.”

John explains that the stress response is our brain’s built-in alarm system. “It releases cortisol, a hormone that preps the body to respond. Shallow breathing, racing thoughts, a nervous stomach – it’s all totally normal.”

But left unchecked, it can spiral. “Chronic stress can lead to burnout. The key is learning how to manage it.”

Whether you’re waiting on GCSEs, A-levels, college coursework or professional qualifications, John offers these evidence-based ways to stay grounded:

Understand the ‘why’ behind your stress – Ask: what is this feeling trying to tell me?
Breathe – Use box breathing (in for 4, hold for 4, out for 4, hold for 4) to calm the nervous system.
Get moving – Exercise helps your brain process stress and lifts your mood long-term.
Sleep and nutrition matter – What you eat and how well you rest are foundational to your resilience.
Visualise success – “Mental rehearsal is powerful,” says John. “I even simulate exam conditions with clients – it rewires how the brain reacts to pressure.”
Celebrate your efforts – “You’ve completed something big. Reward yourself for showing up.”

Having started his own successful business at 40 after a rocky time at school, John is living proof that your exam results don’t define your future.

“I didn’t do well at school. I was more interested in socialising than studying,” he admits. “But life isn’t dictated by what happens at 16 or 18. Today, there are so many more flexible options, whether that’s apprenticeships, vocational training, or alternative routes into your chosen field.”

He encourages students to redefine what success means to them. “It’s not just about grades. It’s about how you show up, what you’ve learned, and how you move forward. Stress is part of growth, and this experience will serve you in more ways than you know.”

“Go easy on yourself,” John advises. “You’ve done your best with the tools you had. If things didn’t go how you hoped, talk to someone. The support is out there, and the next step will come, sometimes from the most unexpected direction.”

And perhaps most importantly: “Don’t let one day overshadow what you’ve achieved. Enjoy your summer - you’ve earned it.”

John Lewis is a Swindon-based Professional Coach, NLP Master Practitioner, and Mental Health First Aid Trainer. Through his company, JL Mindset Performance, he works with individuals, elite athletes, sports teams, and businesses to overcome mental blocks and achieve peak performance.