The last bell, anxiety, and the Unified State Exam: a psychologist explained how graduates can cope with exams and not lose their minds.

      For many 11th graders, the end of school is not only about saying goodbye to childhood but also about the fear of the unknown. They need to choose a university, decide on a profession, pass exams, and not succumb to panic. This is especially difficult for those who perceive the Unified State Exam (USE) as an "entrance exam to a successful life." Clinical psychologist and neuropsychologist Alexander Votintsev from the "Sovermed" medical center believes that the main source of stress for teenagers is not the tasks themselves.

      "Teenagers feel an enormous burden of responsibility for their future, the opinions of their families and society. They believe that everything literally depends on a few exams," explains the specialist.

      According to the psychologist, parents, teachers, and constant comparisons with other students can exacerbate the situation. Phrases like "If you don't pass, everything is lost," "I'll have a heart attack from your USE!" "Look how others are coping," or "We believe in you, don't let us down" are particularly dangerous. Instead of support, teenagers receive an additional sense of guilt and fear.

      It is much more beneficial, the specialist believes, to speak calmly and directly: "We are here, no matter what happens," or "We care about you, not your scores."

      At the same time, graduates often push themselves too hard. In attempts to keep up with everything, many start studying almost without rest, staying up late with their notes, and even refusing to go for walks. However, this strategy, according to the psychologist, more often leads to burnout than to high scores.

      "The brain cannot work without a break."

      The specialist advises against turning preparation into an endless marathon. It is much more effective to distribute the load wisely. One of the methods is the "Pomodoro" technique: 25 minutes of work without distractions (turn off notifications, put away your phone, and close social media), followed by a 5-minute break. After four such cycles, a longer break of 20-30 minutes is necessary.

      "When a person sees in front of them not '10 hours of preparation,' but just 25 minutes of work, anxiety decreases. The brain perceives the task as achievable," says the psychologist.

      It is also recommended to leave at least one day off a week and not to try to study for 8-10 hours straight. If a student suddenly feels like they are not keeping up, the first rule is not to panic: "You shouldn't chaotically grab everything at once, but rather identify the most important topics and focus on them. Very often, 20% of efforts yield the majority of results."

      According to Alexander Votintsev, even a simple checklist can help in such situations: by marking completed tasks, a teenager begins to feel control over the situation. Simple physical activity, such as a 20-minute walk or exercise, can also help relieve tension and improve concentration.

      What to do if panic starts during the exam

      Unfortunately, it often happens that during the exam, young people forget everything due to stress and sleepless nights. The psychologist says that at this moment, it is important to first calm the body and then try to remember formulas and rules.

      Breathing techniques can help, such as the "square breathing" method: inhale for four counts, hold for four, then exhale for four and hold again for four. Repeat 4-6 times.

      In a situation where panic has struck, the psychologist recommends "grounding": take a long inhale and exhale and imagine exhaling anxious thoughts through your legs into the ground. To enhance the effect, it is worth pressing your feet more firmly to the floor and mentally counting the points of contact: thighs on the chair, feet on the floor, back against the backrest.

      If fear has blocked memory, the psychologist advises not to try to forcibly pull the needed formula from your head. It is better to switch to the simplest tasks that come automatically for 2-3 minutes and then return to the difficult ones.

      "Not getting in doesn't mean losing your life."

      No less frightening for graduates than the exams themselves is the admission to university. Many fear making a mistake in choosing a profession or ending up without a university at all. However, the psychologist reminds us that at 17-18 years old, not knowing what you want to be for the rest of your life is absolutely normal.

      "A teenager is just beginning to understand themselves. Mistakes in choosing a profession are not a catastrophe, but a part of growing up," says the specialist.

      In addition, Votintsev advises parents not to try to solve everything for their child and not to turn the choice of university into a family war. "Choosing a profession is a joint process. Parents' experience is important, but the final decision should still rest with the teenager because it is their life," emphasizes the psychologist.

      At the same time, the specialist recommends thinking ahead about a "Plan B": another university, college, retaking exams, or changing direction later. According to him, having a backup option significantly reduces anxiety.

      How to reduce stress before exams?

      Unfortunately, it often happens that students, in the rush of preparing for graduation, final bells, and exams, fall into a vortex of stress without even noticing it. Therefore, we have compiled a small list of tips that will help not only understand that something is going wrong but also decide what to do about it.

      Do not try to study around the clock.

      Many graduates believe that the more hours they spend with textbooks, the better they will pass their exams. In practice, constant preparation without rest often leads to exhaustion and burnout, which negatively affects the child's nervous system and, consequently, their state during the exams. It is important to remember that 4-5 hours of productive preparation is more effective than 10 hours in a state of fatigue.

      Take breaks.

      Even during intensive preparation, the body needs a break. Constantly sitting with notes only increases anxiety and irritability. The psychologist recommends taking short breaks every 25-30 minutes. During this time, you can walk, stretch, or go outside to distract yourself from studying. A separate point: it is better to do this without a smartphone to avoid "cluttering your mind" with information from social media feeds.

      Do not compare yourself to others.

      During exams, many teenagers start constantly comparing their results with others: who solved how many practice tests, who wrote the test better, and who has a higher chance of admission.

      According to Alexander Votintsev, such comparisons almost always increase stress and decrease self-confidence. It is necessary to focus not on the successes of others but on your own progress—even if it is small.

      Monitor your sleep schedule.

      One of the most common mistakes among graduates is studying at night. Many believe they can "catch up" on missing knowledge at the expense of sleep; however, in reality, lack of sleep only worsens memory, attention, and concentration ability. The specialist emphasizes that during the preparation period, when the body is exhausted by constant background stress, it is especially important to get enough sleep and not overload yourself in the evening.

      Use breathing techniques.

      If the tension becomes too strong, the psychologist advises using breathing exercises and "grounding" techniques, which we described above. You can also focus on bodily sensations: feel the support under your feet, take a few slow breaths, and shift your attention from anxious thoughts to the surrounding environment.

      Have a "Plan B."

      One of the main reasons for anxiety among graduates is the feeling that their entire future life depends on the results of the exams. However, the psychologist reminds us that even if something goes wrong, it does not mean catastrophe. Retaking exams, enrolling in another university or college, or changing the direction of study—these are all normal life scenarios that many people go through.

      Most graduates cope.

      Despite the fears surrounding the USE and OGE, statistics show that most students successfully pass their exams.

      The results of the USE and OGE campaign for 2025 were previously discussed at a nationwide meeting of Rosobrnadzor. The head of the agency, Anzor Muzaev, noted that the examination campaign went smoothly and without serious disruptions. Last year, more than 135,000 graduates took the opportunity to retake one of the USE subjects, and the attendance for retakes was 93.4%. This means that even those students who were not satisfied with their first result received a second chance to improve their scores.

      In 2026, more than 747,000 people will take the USE, of which over 664,000 are graduates of the current year. The most popular subjects became profile mathematics and computer science.

      The minimum scores for obtaining a diploma remain relatively low: for the Russian language, it is enough to score 24 points, for basic mathematics—to get a grade of "three," and for profile mathematics—27 points.

      Experts note that strong stress often hinders students more than the tasks themselves. Almost 40% of high school students experience serious anxiety before exams, and the main reason is their own expectations and fear of not meeting the hopes of those around them.

      The results of the USE are important, but they do not define a person entirely. This is an important stage, but still not a point after which life is divided into "success" and "failure."

      Editorial memories

      After several years since graduating from school, memories of the USE are still vivid. Every year, the topic of the USE resurfaces in the information field, along with echoes of those sleepless nights, constant stress, practicing typical tasks, monitoring websites with exam materials, and, of course, solving practice tests