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Top ten stress-busting tips ahead of exam results day

Photo: Ben Birchall/PA Wire

Tell us how you're feeling on results day - and also send in your A-level 'selfies' - by emailing wales@itv.com, or visiting our Facebook, Twitter or Instagram pages.

More than 10,000 pupils in Wales will receive their A-level results on Thursday. It's a time of excitement - but also some stress - for young people and their families.

Below are a list of tips, compiled from health and education organisations, for those feeling stressed or anxious.

1. Take your mind off results day. Organise activities with friends or family in the run-up to results day so you are not sitting around worrying unnecessarily.

2. Get plenty of sleep. Try not to lose sleep ahead of results day. The NHS Live Well campaign recommends six to nine hours each night.

3. Eat a balanced breakfast. Don't skip breakfast on the morning of results day, even if eating is the last thing you feel like doing.

4. Take some light exercise. Research shows that physical activity can boost self-esteem, mood, energy and sleep quality, as well as lowering stress (source: NHS Live Well)

5. Don't compare your results to other people's. Exam results are personal to you, so it's important to focus on your own expectations and ambitions.

6. Talk to someone you can trust. If you feel anxious about results day, don't keep it to yourself. Confide in a trusted relative or friend, or a young people's helpline, such as Meic Cymru.

7. Be honest. If you're feeling stressed because of other people's expectations of you, be honest and let them know how you're feeling.

8. Pursue plan A. If your results are not quite what you expected, there are often other avenues to achieving your ambitions - such as university clearing.

9. There is always a plan B. If you can't pursue your original goal, or you've had a change of heart, your school careers adviser or organisations like Careers Wales can give advice on what to do next.

10. Be kind to yourself. Celebrate good results, but don't be hard on yourself if you haven't done as well as you'd hoped.

Not getting the grades you want] is absolutely not the end of the world. There are options in place - and we can help young people to think about what those options are, point them in the right direction of who they can talk to, or perhaps just talk things through with them ourselves.

– Selina Elliott, Meic Cymru

Sources: Meic Cymru, NHS Live Well, Careers Wales, UCAS.

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