A year 12 guide to managing stress while waiting for ATAR results
For most Year 12s, waiting for results is an incredibly stressful time. It can feel like your future is hanging in the balance or you’re in caught in a waiting-mode limbo.
If this sounds like you, we asked clinical psychologist and La Trobe’s coordinator of the Master of Clinical Psychology Professor Glen Hosking to share his five psychology-backed tips to help you navigate the anxiety of waiting:
1. Focus on what you can control
While you can’t change your results now, you can control your mindset and how you spend your time. Distract yourself with activities that make you feel productive or relaxed, like hobbies, exercise, or spending time with friends. Take some time out to breathe the free air knowing Year 12 is finally over.
If you can’t seem to escape the stress your thoughts are throwing at you, then you can practice some tried-and-tested relaxation and mindfulness techniques. These can range from deep breathing and grounding techniques to anchor yourself into the present by focusing on your senses, to using popular meditation apps like Headspace or Calm to guide you through some relaxation exercises and meditations.
2. Keep it real
We’re not going to lie – your results are important, but they don’t define your worth or future success. There are many paths that lead to success, and there are always alternative ways to reach your goals. So, even if you don’t get the results you want, you still have options.
Have a think about your plan b if you don’t get into your preferred courses. Perhaps you can still reach your dream career with a pathway course or through ATAR adjustment factors. Having a plan can make it all feel less daunting.
Either way, your life isn’t determined by a number, so keep it real by setting boundaries with your brain. Set aside a specific time to think about your results, then consciously redirect your thoughts if they wander back to it. Instead, remember that achievements go beyond the classroom to relationships, jobs, experiences, skills and personal growth.
3. Talk it out
If the exam stress is getting intense, then talk it out with someone you trust, like a family member, teacher or friend. If you don’t want to talk to any people in your life or the struggle is too intense, then consider getting support from a school counsellor, psychologist or a helpline.
For some, the written word works better than the spoken. Journalling can help release your worries. Write down your thoughts and feelings to process them more effectively. And for others, the solution might be less talk and more action. Physical activity reduces stress and boosts mood, so go for a walk, run, bike, hike, or throw yourself into a new sport to get the endorphins pumping.
4. Spend your time on the right things
During stressful times, it’s important to surround yourself with the right people. Choose to spend time with the supportive people in your life who will uplift you and can distract you from worrying. It might also be worth taking a social media detox. Social media can amplify anxiety if friends are discussing results or expectations.
You can also use your mental energy to focus on good things. List things you’re grateful for each day. Gratitude shifts your focus from worries to positive aspects of life. You can visualise yourself handling the news of your results confidently, regardless of what it is. Visualisation can help reduce any fear of the unknown.
However you choose to cope, remember, your results are only a moment in time – not a lifetime. Many of the most successful people in this world didn’t achieve their study goals but thrived by charting their own unique paths. Life is full of opportunities to grow, learn, and succeed – no matter what your ATAR is.