When you open your exam results, whether GCSEs or A-Levels, there’s often a sense of expectation hanging in the air. You might have pictured a particular number, a letter, a plan unfolding. And when the reality doesn’t match what you imagined, it can feel disorienting, disappointing, and even frightening.
As a counselling psychologist who works with young people, I want to say this clearly: your results do not define you. They never could. If things haven’t gone the way you hoped, this doesn’t mean you can’t accomplish your dreams – it’s just a turning point. Below are some steps to help you navigate unexpected exam results:
- Allow yourself to feel whatever comes up
It’s normal to feel shock, sadness, anger, embarrassment, or a mix of emotions, when results don’t meet your expectations. Sometimes there’s also guilt or fear about disappointing others. Take a breath. None of these feelings make you weak or dramatic. They are normal and just make you human.
Try not to rush past them. Give yourself time to feel and reflect. Talk to someone you trust, whether that’s a friend, parent, teacher, or school counsellor.
- What went wrong – if anything?
This isn’t about blame, but about understanding. Was it exam stress? A difficult year? A subject you never clicked with? Sometimes, unexpected results are less about effort and more about a mismatch between your strengths and the assessment format.
This is a chance to learn about yourself. Academic success is only one kind of intelligence. You might thrive in more practical, creative, or interpersonal areas, which exams often fail to capture.
- Redefine what success means to you
Success isn’t linear. It’s easy to believe that a specific grade or university is the only way forward, but life doesn’t work like that. Many people take alternative routes and end up, not only where they hoped to be, but somewhere even better.
Maybe this moment is inviting you to be honest about what you actually want and not just what you thought you should want.
- Explore your options
Here’s the good news: there are always options.
- Didn’t get the GCSEs you needed? You can re-sit certain subjects, take alternative qualifications, or explore vocational pathways.
- Didn’t get into your first-choice sixth form or college? Other schools, colleges, or apprenticeships might suit you better than you think.
- A-Level results not what you needed for uni? Clearing might lead to a surprising new course, or you could take a year to work, travel, or reapply with fresh experience and perspective.
Talk to your school’s careers advisor or use trusted services like the National Careers Service or UCAS for support.
- This is not who you are – it’s just something that happened
It’s easy to internalise results as a reflection of your worth. But one number or grade says nothing about your courage, creativity, kindness, or potential.
So if you’re feeling stuck, try asking: what do I value? What kind of life do I want to build? This isn’t just about a career, it’s about your wellbeing, your growth, your relationships – the bigger picture.
- Reach out – don’t hold it alone
If you’re feeling overwhelmed, talking to a professional can help. Counsellors and psychologists are trained to support people through moments like this where life feels uncertain, and it’s hard to know where to go next.
It’s okay to need support. You don’t have to have all the answers. You just need space to think, feel, and take it one step at a time.
A final thought:
Your path might be different from the one you imagined but that doesn’t make it wrong. Sometimes the most meaningful journeys begin in moments of uncertainty. Trust that you’ll find your way. Remember: you are so much more than your results.
Author: Dr Sarah Childs
Chartered Counselling Psychologist
