On May 30, the Panhellenic Exams for Lyceums (GEL) begin, and on May 31 for Vocational Lyceums (EPAL), marking the culmination of a long and arduous preparation for thousands of students. This is a period of intense pressure, with anxiety affecting not only candidates but also their families. However, through practical advice and psychological empowerment, students can effectively manage the exam burden and turn this challenge into an opportunity for personal growth.

Experts—from the Hellenic Society of Adolescent Medicine and psychologist Akis Makrigiannis, collaborator of the mental health organization Klimaka—suggest ways to cope with anxiety and strengthen mental resilience, focusing on realistic preparation and mindful self-care.

1. Realistic Planning and Routine

During stressful times, a daily routine acts as a stable axis amid the chaos of preparation. Setting fixed times for sleep, meals, studying, and relaxation helps regulate the biological clock, reduce anxiety, and maintain focus. Even small details, like wearing daytime clothes instead of pajamas or keeping the room clean and organized, reinforce a sense of control and seriousness.

Organizing the material requires realism. Instead of chasing “perfect preparation,” choose a schedule with achievable goals and flexibility for adjustments. Use color codes or notes for difficult topics, keep your phone away during study, and avoid procrastination—cover what you can today rather than delaying. Nobody is a machine. The more human and adaptable your plan, the more stable and effective your progress.

Every student has their personal learning style—some concentrate better in the morning, others late at night. Some study with background music, others find it distracting. Self-awareness and tailoring your schedule to your habits make your preparation more effective and less stressful.

2. Care for Body and Mind

Physical health is closely linked to mental clarity. Sleep, especially at night, supports memory, concentration, and mood. Exams are less a test of endurance and more a combination of discipline and self-care. The Hellenic Society of Adolescent Medicine recommends at least seven hours of sleep, regular and balanced meals, and drinking enough water daily.

Light physical activity—even just 30 minutes walking—helps release stress and improves mood. Breaks should not be seen as “wasted time” but as necessary pauses that give the brain space to rest and absorb what has been studied. A quality break (a walk, music, relaxed conversation) boosts study efficiency more than continuous hours of studying.

Additionally, simple relaxation techniques like deep breathing in a quiet space or visualizing pleasant images can serve as a “breath of fresh air” during the day. These moments of calm help the body recover and restore internal balance.

3. Focus on Honest Effort

The anxiety of Panhellenic exams often stems from the illusion of “all or nothing.” The idea that success or failure determines one’s worth or future is not only mistaken but harmful. The suggestion is to turn this anxiety into creative energy—focus on giving your best rather than striving for perfection in everything. That is enough.

Practicing conscious breathing, visualizing a peaceful scene, or recalling previous successes boosts confidence and reduces internal pressure. Positive thinking is not naivety—it’s a tool for adaptability. Difficulties during this period are opportunities for maturity and growth.

It’s also helpful to see this phase in perspective: as an intense but short stage, not the end of the journey. Life’s prospects are not limited to one exam—this is crucial to remember.

4. The Power of Communication

No one needs—and should—walk this path alone. Parents, friends, and teachers are there to support, not to add pressure. Creating a supportive environment makes a difference. Simple, open conversations without questions like “Did you study enough?” can be very helpful.

Acceptance without conditions is key. The child must know and feel that parental love does not depend on grades. Such certainty strengthens mental resilience and acts as an inner safety net against fear of failure.

Expressing feelings honestly—whether to a close person or through personal writing—brings deep relief and eases mental burden. Communication doesn’t have to be lengthy or perfect, just genuine.

5. Exams Are Not the Final Stop

Goal setting is essential but should be flexible and forward-looking. Having an alternative plan does not mean abandoning the main goal. Instead, it demonstrates awareness of reality and adaptability. Life is full of twists and surprises—no “failure” is final. Students should imagine their future, visualize their journey, and get inspired by the image of who they want to become. Remember, dreams are not judged by a grade.