Results: How to bounce back

This article was last updated on 30 July 2020.

Olympic silver medalist Lutalo Muhammad gives advice to the Mind Set's Angel on how to overcome disappointment.

It’s fine to feel upset or disappointed if your results are not as good as you’d hoped for

  • Give yourself time to process the news but don’t let it detract from results with which you are happy
  • Talk to your parents / friends / family and get their support to help you through feeling bad
  • Allow yourself a few days to come to terms with your results and then re-focus

Top tips on keeping calm from Lots Holloway

Advice on how to keep positive

  • Analyse what went wrong and be honest with yourself: If you didn’t work hard enough, admit that as it will help you to understand and learn from it
  • Decide whether you want to do re-takes

Find out how to set realistic goals

Support with making those big decisions

  • Remember that no matter how hard this feels, it's a great learning opportunity, and one that will help you in the future (as long as you allow it to)
  • Take all the lessons you can from this and move on. Dwelling on the grade will not change the grade and will only make you feel worse
  • Remember that these are ultimately just grades. They matter, but your health, family, loved ones and the rest of your life all matter much more.

If you need support

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you're in need of in-the-moment support you can contact Shout 85258. It's a free, 24/7 text messenger support service for anyone in the UK. Text the word “SHOUT” to 85258 to start a conversation.

There are more links to helpful organisations on BBC Action Line.

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