A-level students in Mid Wales and across the United Kingdom are united in worrying about the results they will be getting on Thursday and the options open to them if they fall short of the grades they need.

Research shows that as A-level results day looms, 76% of Welsh students are worried they will not get the grades they need for their chosen course or university – higher than the UK average of 66%.

The study, involving over 1,000 UK students and carried out on behalf of Northumbria University, also showed there is a lack of understanding about the options available to those who underperform, including how the clearing process works.

Helpfully, Northumbria University psychologist Dr Sandy Wolfson has come up with this five-point guide for reducing results day anxiety

1. Stay calm wherever possible

It’s perfectly normal to feel nervous before A Level results day. You should remember that everyone is in the same boat and so talking to people, sharing stories and trying to turn the nerves into excitement can be helpful. In fact, having friends around you at this time can be a very good distraction.

Staying positive by not catastrophising is also important. So many young people go through this process and if you do find yourself in an unexpected situation, keeping an open mind, being proactive and looking at all the options will achieve a better result than getting stressed and overwhelmed.

2. Try relaxation techniques

There are a number of positive steps young people can take to enhance their mood during this time – including eating a healthy diet with plenty of fresh fruit and vegetables, chatting things through with their friends and also practicing meditation.

A simple exercise you can practice is to close your eyes and imagine yourself somewhere pleasant, then to consciously tense all the muscles in your body and then let them all relax. If you repeat this a few times, you become aware of the difference between the feeling of tension and relaxation. With practice, this can give you more control over your physical and emotional responses.

I also suggest a positive self-talking technique to help you put exam results into perspective – instead of using negative thoughts like “If only I’d done this”, replace with positives such as, “I really worked hard on that.

3. Remember there are always alternatives

I’ve met many students who haven’t got the grades they were expecting but who have gone on to do a course they were better suited to and ended up feeling like it was the best thing that could have happened to them.

You may feel disappointed if you don’t get the grades you expected, but you should see it as an opportunity to think creatively about your options. For a start, you may get onto the course anyway but if not, you need to look carefully and with a clear head at what other options are out there.

A foundation year for people who don’t quite get the grades, but still want to progress in their chosen subject offers the full university experience, while also giving even more grounding in a subject. It can also help students decide whether it’s the right option for them.

Calling Clearing may also just open up a door you weren’t expecting and it can lead to an exciting opportunity in a location or on a course you hadn’t previously considered.

4. Prepare for Clearing before the day

Before entering Clearing, you need to ask yourself what is it you want to do and what matters to you, for example what type of course you want to embark on and why, and where you want to live. This will help you decide what types of questions to ask universities during the Clearing process.

There is no question too big or too small to ask – this is a big decision and the person on the phone may not be able to answer everything, but they will be able to put you in touch with someone who can help. Other questions could be whether there are any opportunities for work experience or placements, what type of jobs graduates in those subjects are getting, whether there is accommodation available and of the type you want, as well as what life is like in general as a student at that university.

Doing some research on the Clearing system is advised so that you know your options if you don’t get the grades you were hoping for. Our recent research found that 40% of students don’t fully understand Clearing despite two thirds (66%) worried they won’t get the grades. Go to the UCAS website where you can view the full list of vacancies available through Clearing at all universities.

Before results day, it’s also a good idea to have an early night and get a good breakfast on the day to give you the energy you need.

5. Advice for parents

It’s natural for parents to get swept up in their son or daughter’s stress surrounding university applications, results day and leaving home, but it’s important not to let your anxiety affect their mood or decision-making. Also, when your son or daughter accepts a place and heads off – empty nest syndrome in parents is very natural; give them the space they need to spread their wings but let them know you’re there for any support, keeping in touch with your son or daughter via text or online communication.

Further information can be found on the university’s website www.northumbria.ac.uk/Clearing