Navigating Exam Stress: Protecting Mental Health and Well-being
The Hidden Toll of Exam Stress
Every year around May and June, I notice the same pattern: young people with eating disorders start to unravel, or fall into them for the very first time.
The truth? Exams aren’t just about performance. They are often the first time teens feel truly measured, not just on paper but in their value, their future, and their intelligence. And for neurodivergent teens especially, this pressure hits a raw nerve.
Eating disorders can emerge at this time for several reasons:
➔ Stress causes appetite dysregulation
➔ Meals are skipped for revision
➔ Control is craved in a world that suddenly feels terrifyingly big
➔ Regressive behaviour kicks in, seeking care, structure, safety
I just needed something to focus on that I could control
Many clients tell me the same thing:
“It was the only thing I felt I had control over.”
Food becomes a coping strategy when everything feels overwhelming, including expectations, deadlines, and parental pressure. It’s quiet. It’s personal. And unlike exams, you get to choose the outcome.
Some under-eat. Some binge. Some swing between both. But the common thread? They don’t know how to say:
“I’m scared I’m not good enough.”
Exam Pressure and Emotional Numbing
The GCSEs and A-Levels will pass.
But your relationship with food, your body, and your sense of safety in the world? That lasts far longer.
If you’re worried about your child or yourself, is struggling with food during this time, you’re not alone. The pressure is real, but so is the support available.
The Regressive Role of Eating Disorders
There’s something about exam stress that can trigger deeply childlike feelings.
Fear of failure, wanting to be looked after, hoping someone else will step in and say, “It’s OK; you don’t have to do this.”
Eating disorders sometimes serve that role:
They pause life. They raise concerns. They strip life back to one single focus: food.
But in doing so, they risk removing everything else, too:
Friendships, joy, concentration, and crucially, the exams themselves.
Many teens end up missing GCSEs, repeating the year, or needing significant adjustments because they can’t sit the exams in their current state.
Warning Signs to Watch For
Whether you’re a parent, teacher, or therapist, here are signs to look out for during exam season:
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Skipping meals or saying “I forgot to eat”
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Obsessive study patterns without breaks
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Sudden withdrawal or irritability
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Hoarding snacks or binge eating secretly
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Physical symptoms like hair loss, dizziness, or sleep disruption
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High-achieving perfectionism paired with self-criticism
Please don’t wait for it to become extreme. Early intervention is everything.
What You Can Do: Preventative Tips That Help
These are the small, practical tools I share with my clients:
1. Eat with alarms, not hunger.
Appetite disappears with stress. Set reminders and eat every 3–4 hours.
2. Make mealtimes non-negotiable.
Even if you revise during breakfast or have a snack during flashcards, don’t skip.
3. Talk feelings, not just revision.
Ask: “How are you feeling about the exams?” Not just “How’s the studying going?”
4. Spot the sleep-stress spiral.
Lack of sleep increases food cravings and emotional dysregulation. Prioritise winding down.
5. Use the Recovery Record app
This free tool helps teens gently track food and emotions without shame or pressure.
6. Keep joy in the week.
Bake something. Watch a film. Walk outside. The brain needs pleasure and novelty to regulate.
Recovery Starts With Awareness
Teenagers aren’t always given the tools to express how they feel. Especially if they’re neurodivergent or highly sensitive.
Instead, they retreat.
➔ Into silence
➔ Into restriction
➔ Into self-punishment
When you numb the body, you can avoid the mind.
But the cost is huge: cognitive function, energy levels, memory, and sleep all start to break down. And when you’re undernourished, your brain simply can’t perform the way you want it to.
exam stress eating disorders
Awareness in Recovery
Feeling overwhelmed by revision, food, and fear of failure?
You’re not alone, and there’s nothing wrong with needing support. Whether it’s skipping meals without noticing or feeling pressure to “be perfect,” exam season can quietly trigger eating struggles in teenagers. But with the right tools, you can support your body and brain to feel safe again.
Support and Resources
Recovery Record App: A gentle tool for tracking food and emotions without judgment.
BEAT Eating Disorders: Access UK-based support and advice through their helpline.
BACP Therapist Directory: Find a qualified therapist in your area to guide your recovery journey.
Becky Stone
I’m Becky Stone, a qualified BACP-registered eating disorder therapist based in the UK. I work with both teens and adults, offering a calm, non-judgmental space to explore what recovery really means, on your terms.
With a background in supporting people through anorexia, bulimia, binge eating, and body image struggles, I know how complex and personal this journey can be. My work is shaped by both professional training and lived experience, and I specialise in supporting neurodivergent individuals, including those navigating ADHD, autism, and exam-related pressure.
At the heart of my approach is trust, trust in yourself, the process, and the idea that recovery is possible.
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