Results day & disappointing grades

Weeks of waiting give worry plenty of room to grow. Your mind may play out the worst case again and again.

While you wait

• Plan things to look forward to that have nothing to do with school
• Limit how often you talk or read about results
• Make a simple plan B so the worst case feels less scary
• Move your body every day, even a short walk

Grades can affect your next step, like a course, college or job. But they rarely close every door. Most adults change jobs many times, and many people find their path later than they expected.

For many students, the hardest part is not their own disappointment but fear of disappointing parents who have sacrificed a lot.

YoungMinds reminds students that they don’t have to share their results if they’re not ready.

Knowing that re-marks, retakes and other routes exist can make it easier to breathe on the day. Ask a teacher or careers advisor before results come out.

Teachers, tutors and careers advisors can explain your options, such as asking for a re-mark, retaking an exam or choosing a different route.

If something outside your control affected your exams, such as illness or a bereavement, ask about special consideration.

In experiments, people who treated themselves kindly after a failure were more motivated to improve, not less, than people who were hard on themselves.

Try this

• Talk to yourself as you would to a good friend
• Write down three things you like about yourself that grades can’t measure
• Notice harsh thoughts like “I’m useless” and answer them gently

YoungMinds reminds young people that grades don’t define them, and that while the route may change, the destination doesn’t have to.

Things grades don’t measure

• Creativity
• Courage
• Humor
• Kindness
• Loyalty to friends
• Your ability to keep going

When you feel ready, look at what happened with curiosity. Was it the study method, timing, health, stress or something else? Each answer points to a change you can make.

After a shock, it can be tempting to hide away. Keeping small routines, like getting up, eating and seeing a friend, helps your mood recover.

Many exam systems let students request a re-mark or review. Ask your school or exam board quickly, as there are usually deadlines.

Retaking an exam is common and nothing to be ashamed of. The NHS reminds families that failing is not the end of the world and that retakes may be possible.

You might switch subjects, try a different course or college, or take a vocational route, apprenticeship or job first.

Ideas to explore

• Apprenticeships or vocational training
• Community college, then transferring (U.S.)
• A related course with different entry requirements
• A gap year to work, volunteer or prepare

In the UK, Clearing is how universities and colleges fill places they still have. It is open to students who did not get offers, did not meet their offer conditions, or changed their minds. In 2026 it runs from July to October.

Ideas

• Mute group chats about results for a while
• Delete social apps from your phone for a few days
• Tell friends you’re taking a break
• Spend time with people in person instead

Many students don’t post when results go badly. The people celebrating online are only part of the picture.

In some places, top scorers are celebrated in the news or on billboards. That can make everyone else feel like they failed.

India’s 2025 school suicide prevention guidelines encourage moving away from comparing students with each other and from measuring success only by marks.

When you have been running on stress for a long time, your body and mind may need time to settle before you can enjoy anything.

If you find yourself ignoring every good result and fixating on one that fell short, perfectionism may be part of the story.

Ways to be there

• Let them share first, and listen
• Celebrate with others who are in a similar place
• Check in with them over the next few days
• Avoid comparing scores

You could say

• “I love you no matter what.”
• “I’m proud of how hard you worked.”
• “We’ll figure out the next step together.”
• “How are you feeling?”

The NHS encourages parents to be reassuring and to remind young people that failing is not the end of the world.

Try not to say

• “Your cousin got top marks.”
• “After everything we did for you…”
• “What will people think?”
• “You’ve ruined your future.”

Young people who feel their parents are very critical, or value success above character, have been found to have more distress.

India’s school suicide prevention guidelines warn that a single insensitive comment can do lasting harm.

Parents feel disappointment and worry too. Share those feelings with a partner, friend or relative, not your child, at least in the first days.

Watch for signs like talking about being a burden, feeling trapped or hopeless, great shame, withdrawing from friends, or big changes in sleep and eating.

Prepare

• Pick a calm moment, not straight after opening results
• Bring your plan B, so the talk can move forward
• Ask a trusted relative or teacher to be there if it helps
• Write down your main points

Ideas for what to say

• “I know how much you’ve given for me, and I’m grateful.”
• “I’m disappointed too, and I’m scared of letting you down.”
• “Here’s what I’ve found out about my options.”
• “I need your support right now more than anything.”

Parents may react with anger or worry at first, then calm down over days. Give it time, and lean on other people who support you meanwhile.