How to cope with exam results stress if you didn't get what you wanted

It's the time of year when exam results come out, with Highers, A-levels and GCSEs all out.

For many people it will be the happy end to months of hard work, but for some it won't be so positive.

If you didn't get the grades you were predicted or wanted, there's lots you can do.

These stars have some advice on what you could do if you don't get the right grades.

Below are some tips on how to react to disappointing news.

There's also guidance on how to handle social media if your mates are all congratulating each other on Instagam and Snapchat.

Zoe Large is from Young Minds, a charity which deals with the wellbeing and mental health of children and teenagers.

Try to ignore the noise of results day

"It might look like everyone has done better than you, but there will be plenty of people who will be sitting quietly and thinking about their results.

"They won't be so loud, just like you.

"So, do keep calm, read through your results carefully and don't just look at one and respond strongly to that. Take in the bigger picture as well.

"If you feel disappointed, you can sit with that feeling for a while.

"And that's natural and that's OK. But do wrap it up and move on from it and forgive yourself.

If you want help with low A-level or AS Level results visit BBC Advice or if you have low GCSE or SQA results visit this page.

Radio 1's Gemma Cairney and Dr Radha also have advice on what to do after your exams, whatever your grades.

Find someone to talk through your options with

Looks like students in France still get their results on pieces of paper

"If your chosen pathway isn't now possible. Find somebody to discuss your options with - like getting a re-mark or a retake or alternative courses, checking offers criteria if you're applying for universities.

"People will straight away want to know what you got, your friends and your family. You can try to be honest and be upfront.

"What would really impress them is if you say, 'OK, I didn't get the results that I wanted and I can't deny I'm disappointed but now I've decided I'm going to do x and y instead.'"

Move on - they're just grades

Prepare to see lots of photos like this on news sites over the next month

"Never forget that they're just grades. In a few year's time they'll probably be long forgotten. So stay focused on the most important aspects of your life.

"Take time to relax and unwind from it all. I think we all need to remember that school is really important, but not at the cost of your mental health.

"Keep yourself around people that can allow you to relax but do ask for help if you need it. Everyone does need help from time to time."

Don't share your results news with everyone

"We share details about our results and our personal feelings about them. Then we're sat there with the pressure of negativity and comparisons on social media.

"Whatever the outcome, we'd advise that people be mindful of what you choose to post on social media on results day.

"Think carefully about how much you want to share.

"If you're disappointed with your results, maybe take a step back. Try to ignore celebratory status updates from your friends.

"If you are elated, on the other hand, think carefully about how other people will feel when you share your good news online."

There's advice on how to deal with stress and anxiety at BBC Advice and there's more about what to do on results day at Young Minds.

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