How can we prevent burnout during exam season? Photo credit: Sumeet B via Unsplash
We have been conditioned to believe that our success is the result of how much hard work we put into pursuing our goals. The education system treats grades like currency—the more top grades you have in your arsenal, the more opportunities there seem to be. Exam seasons (whether GCSEs, A Levels, or university finals) have become more than academic milestones. They represent very intense periods of stress that can dramatically shape both a student’s future and, more importantly, have long-lasting effects on their wellbeing.
…the more top grades you have in your arsenal, the more opportunities there seem to be.
The constant pressure to perform takes a tremendous toll. Productivity fuelled by the fear of failing and getting left behind drives students through months of intensive revision. Regardless of the end result, many students are left feeling ‘burnt out’ and disheartened.
The grass is not greener on any side, because no amount of A/A* grades can replace the raw, unfiltered experiences of growing up; we only have one childhood and often we must make sacrifices for our future self. The current job market is saturated with graduates—a degree on its own is no longer as valuable as it used to be—and you need more than good grades to stand out. For students who are already burdened with intense academic pressure, this means that even working hard in school may count for naught if you’re not an all-round machine that can do it all. An endless cycle arises, where even objectively successful students feel inadequate.
…even objectively successful students feel inadequate.
How can we empower our students to excel without sacrificing their mental health in the process?
It is ingrained in us from very early on that intelligence is a mark of prestige. Being ‘smart’ has become a form of status and aspiration amongst many students. It would be untrue to say that good grades hold no value within our society. GOV.UK’s report on the labour market value of higher and further education confirms what we already know; good grades tend to translate into higher salaries after graduation.
…good grades tend to translate into higher salaries after graduation.
When you are labelled as intelligent, it is very easy to fall into the trap where your self-worth becomes entirely tied to your academic achievements. This label often brings with it overwhelming expectations, not just from parents and teachers, but from yourself. It is no wonder why students find exam seasons extremely stressful. The Mix study reveals that 4 out of 5 young people say that exams harm their mental health, with 83% of young people believing that their exam results affected their prospects and two in five feeling that their parents cared more about their exam results than them.
Our culture has transformed our personal identity into a product to be marketed to universities, employers, and the world at large. There is no room left for pure enjoyment; each activity must be packaged to enhance your personal brand. Volunteering is not about helping others but shows that you are socially conscious. Sports are not about the love of the game but about demonstrating leadership.
Social media has amplified this pressure, breeding a productivity culture that is pushing us toward ‘burnout’. We are taught to present ourselves as perpetually disciplined, ambitious, and exceptional. Every experience must be documented, and every achievement must be showcased. Life becomes an endless performance where we are all trying to prove that we are above average, even though, by definition, we all cannot be.
Every experience must be documented, and every achievement must be showcased.
Unless you are outperforming your peers, your efforts to cultivate a passion for the material you are learning about is not good enough. From gold stars in primary school to the university’s dean’s list, in our current system of education, intelligence is marked fundamentally by your ability to compete. While this system claims to identify and motivate our brightest students, there is evidence to suggest that it is actually making our young people sick. A study led by UCL researchers found a positive correlation between academic pressure or proximity to exams and mental health issues among young people.
While it is not classified as a medical or mental health condition, the World Health Organisation (WHO) recognises ‘burnout’ as an occupational phenomenon that is marked by a state of ‘physical, mental and emotional exhaustion’. In academic settings, this manifests as students feeling exhausted from constant studying, developing cynicism towards their assignments, and feeling incompetent as a student. Students affected can develop anxiety and depression, and their academic performance can suffer further in these cases, affecting their self-esteem. Moreover, their relationships with their teachers and peers deteriorate.
‘Burnout’ is a gradual process, developing over time, and often the signs get overlooked as students are expected to build resilience and a knack for the unpredictable. Nonetheless, the problems are rooted in university life itself: rigorous coursework, high expectations from professors, mounting academic pressure, and the strain of maintaining extracurricular activities. This is worsened in cultures where academic achievement is deeply tied to family expectations and social status, creating an additional layer of pressure on students already struggling to cope.
When you reach a point in life where you feel lost and worthless, it is often because you have placed too much of your self-worth on a single area of your life, whether that is your academic success, career, or relationships. The first step forward is understanding that you are worth more than your achievements. Your value comes from who you are as a person, not from what you can produce.
Taking care of yourself means finding balance in all areas of life. This could mean restructuring your day, clearly defining work hours and not going beyond them. It is important to learn how to prioritise yourself without feeling that you are being lazy, understanding that quality learning beats the quantity of work that is done. Proper rest does not just refer to physical sleep, but mental rest too, where you can truly switch off from studying and the worry about not studying. This means nurturing other aspects of your life like spending quality time with friends and family, engaging in physical activities, and pursuing non-academic interests. Journalling can also be a good way to reflect, explore, and challenge your thoughts and attitudes towards yourself and the world around you.
It is crucial that we recognise that our academic achievements are only part of the story of who we are. The linear model of success that we are taught at a young age—that the best grades equal the best opportunities—is an oversimplification of the real world. This assumes that every student’s educational journey follows the same straight road, ignoring how personal circumstances, resources, and countless other factors influence our achievements. What truly shapes our character is not the grades we earn, but the qualities we develop in that relentless pursuit. Resilience, creativity, empathy, determination, but also our interests, our passions, and our beliefs about the world. These are the attributes we should value and reward.
**some ideas expressed in this article are opinion, and may not represent the opinion of The
Oxford Scientist as a whole**
