Your Guidebook to Managing ATAR Expectations, Stress and Anxiety

Your ATAR years will, without a doubt, be one of the most stressful times of your life. The pressure to perform well, coupled with the expectations you set for yourself, can sometimes feel overwhelming. However, it's important to recognise that you're not alone in this journey. Following the advice of the millions of students before you, here are some strategies to “survive” this challenging time.

Maintain a Healthy Study-Life Balance

While your ATAR is significant, it should never consume your entire life. Maintaining a balanced routine will not only enhance your performance but also keep you grounded and ready for the next day. Remember, you’re in it for the long run.

1) Create a Study Schedule

• Allocate dedicated time for studying specific subjects, but avoid cramming. A well-planned timetable helps you stay organized and reduces last-minute stress.
• Include flexibility in your schedule to accommodate unexpected challenges or revisions.

2) Take Regular Breaks

• Incorporate short breaks into your study sessions to refresh your mind. Use techniques like the Pomodoro method (25 minutes of focus, 5 minutes of rest) for productivity.
• During breaks, step away from your study space. Go for a walk, stretch, or engage in light activities to clear your head.

3) Exercise Regularly

• Physical activity is a proven stress-buster and improves concentration. Whether it’s jogging, yoga, or a quick workout, movement is essential. Even 15–20 minutes of daily exercise can significantly boost your mental and physical energy.

4) Prioritize Sleep

• Adequate sleep is critical for memory retention and cognitive performance. Aim for 7–9 hours per night, especially leading up to exams.
• Avoid using screens before bedtime to ensure a restful night’s sleep.

5) Focus on Nutrition

• Fuel your body and mind with balanced meals rich in fruits, vegetables, proteins, and whole grains.
• Stay hydrated and limit your intake of caffeine and sugar to avoid energy crashes. Studying, just like your ATAR years, is a marathon, not a sprint!

6) Make Time for Hobbies

• Hobbies are a great way to de-stress and stay connected with your interests. Whether it’s painting, reading, or playing an instrument, make space for activities that bring you joy.
• If you don’t already have a hobby, consider exploring new ones. This can be a refreshing distraction from academic pressures.

Managing Stress

Stress is a natural part of the ATAR experience, but with the right strategies, it can be managed effectively.

1) Practice Relaxation Techniques

• Explore mindfulness activities like deep breathing, meditation, or yoga. These can help you stay calm and centred during high-pressure situations.
• Journaling your thoughts can also help clear your mind and provide clarity.

2) Engage in Positive Self-Talk

• Be mindful of your inner dialogue. Replace negative thoughts like “I can’t do this” with affirmations such as “I’ve prepared, and I’m doing my best.”
• Focus on your progress rather than perfection. Every small achievement counts.

3) Seek Support

• Don’t hesitate to reach out for help. Teachers, school counselors, and your family and friends are there to support you. Sometimes, simply sharing your worries can alleviate stress.
• If you are struggling with stress, anxiety or feelings of isolation, seeking professional help can make a huge difference. Here are some helplines that offer confidential support:
  • Lifeline (13 11 14): Available 24/7, Lifeline offers crisis support and suicide prevention services for anyone in emotional distress.
  • Kids Helpline (1800 55 1800): A free, confidential 24/7 service that provides counseling for young people aged 5-25.
  • Beyond Blue (1300 22 4636): Offers support for anxiety, depression, and mental health challenges, including during exam periods.

Manage Expectations

It’s easy to get caught up in the widespread idea that a high ATAR is the deciding factor to success in life. That’s not true. Others say that your ATAR is just a number and means nothing. That’s also not true. Your ATAR is important to an extent, as it allows you to get into your desired career and university courses. However, it’s essential to remember that your ATAR is only one of many pathways. 

1) Put the ATAR into Perspective

• The ATAR is a ranking system, not a measure of your intelligence, abilities, or worth. While it plays a role in university admissions, it doesn’t define your future potential.
• Everyone’s journey is different, and the ATAR is just one of many pathways to achieving your goals.

2) Remember the Bigger Picture

• There are countless examples of people who received modest ATARs but went on to achieve remarkable success. Students who scored in the 60s have become A+ or High Distinction achievers in university.
• Your ATAR is a stepping stone, not a verdict. Hard work, determination, and a growth mindset matter far more in the long run.

3) Understand Alternative Pathways

• If you don’t achieve the ATAR you hoped for, there are still many ways to reach your goals:
  • Bridging Courses: Universities often offer pathways for students to transition into their desired programs.
  • Vocational Education: Institutions like TAFE provide valuable qualifications and career opportunities.
  • Work Experience: Gaining experience in your chosen field can sometimes outweigh formal qualifications.
  • Reapplying or Transferring: You can always reapply for a course or transfer after completing a year in another program.

Sometimes, taking an alternative route can lead to unexpected and rewarding opportunities.

4) Set Realistic Expectations

• Set goals based on your strengths, interests, and realistic self-assessment. Speak to teachers, mentors, or career counsellors to understand what’s achievable for you. It’s essential to remember that your well-being is more important than a number.
• Instead of fixating on your ultimate score, focus on your progress throughout your ATAR years. Celebrate all your small wins along the day, as you grow both academically and as a person.

Conclusion: Success Beyond Numbers

While the ATAR is an important milestone, it’s not the defining factor of your future. By managing expectations, maintaining a healthy study-life balance, and keeping stress and anxiety in check, you’ll not only achieve your best results but also develop resilience and life skills.

Remember, there are countless pathways to success, and your value isn’t determined by your score — your growth, effort, and aspirations define it.

Want more personalized study guidance to help drastically improve your marks? A private tutor can make the biggest difference!

Written by KIS Academics Tutor for VCE English and Chemistry, Janice Mak. Janice is currently pursuing a Bachelor of Law/Commerce at UNSW and has received stellar reviews from her past KIS Academics students. You can view Janice’s profile here and request her as a tutor.