We have all been there at some point in our lives.

Anyone who has sat an exam will know what it's like to worry whether we have revised sufficiently to pass and to stay up late cramming in those extra facts just in case they crop up on the question paper.

Students are currently in the grip of exams, with the hope of achieving the grades for their future careers.

It may be some years since I sat in a classroom, nervous, anxious and curious as to whether I'd be able to answer the questions, but I can remember it distinctly as, I suspect, many can.

It is a stressful time; panic, anxiety and fear about the future as well as the despair of failure can cause untold misery for youngsters. At worst, they can even feel suicidal.

Family and friends, while supportive, may be too close' to confide in. So who can youngsters turn to in times of exam stress? The Samaritans provide a listening ear to those needing to talk.

Karen (not her real name) says how the charity proved invaluable help to her when she was going through exam stress.

"I wasn't speaking to my parents, I had all these powerful emotions inside me that I couldn't bring myself to talk to my friends about. I felt like I was being destroyed by what was going on inside me," she says.

"I was at the end of the line. I didn't know where to go, what to do. I thought I'd gone insane. I just wanted some peace. The only way I thought I could get it was by topping myself. I was totally messed up, out of control.

"If I hadn't rung the Samaritans and got help I think I might have done the most stupid thing that anyone could ever do."

Gary' is another student supported by the organisation. "I'd like to say how great Samaritans is. I recently phoned them and the bloke I talked to was really calm and friendly," he says. "He gave me the time that I needed to say difficult things and he called me back so the call wouldn't appear on my itemised phone bill. No one there could magically make my life better and totally happy, but talking really did help.

"People reading this who are depressed might not believe that; I know because I was the same. But I'd like to say give it a try - it can't make things worse can it? I also know that there will always be someone at the end of the phone."

Tori is one of many specially-trained volunteers on the end of the phone providing a listening ear to those in need. She joined the Bradford branch of the Samaritans in January after remembering how the organisation helped her through her student days.

"I used the Samaritans myself four or five years ago. I was suffering from severe depression at the end of a bad break up. I was away at university and my family and friends were really supportive but because they care about you so much, whatever you tell them they will take your perspective. The Samaritans listen. They don't judge," she says. The 25-year-old currently works in education but eventually wants to incorporate a counselling role within that field. Joiningthe Samaritans will help her gain experience while giving something back for the vital support she received.

"I do feel they helped me in such a big way and I can help somebody else," says Tori.

She appreciates, from her own student days, the pressures on youngsters to perform in exams. "I can remember doing my mock exams at 16, I hadn't told my parents I was struggling with maths and the day before the exam I started having panic attacks. I'm lucky I had my parents to talk to."

Some aren't so lucky. They don't have family or friends to pick them up when they've fallen into the depths of despair. For those, and the many others who pick up the phone to seek help, the Samaritans are always there. "I find it so interesting," says Tori. "It's so satisfying and you're giving something back."

  • You can call the Samaritans 24 hours a day on 08457 90 90 90 to talk to someone in total confidence. If you are deaf or hard of hearing, use the single national minicom number 08457 90 91 92. You can also email jo@samaritans.org, visit www.samaritans.org /talk/exams/results/shtm or drop into your local branch to see someone face to face. Bradford's branch contact number is (01274) 547547.

Tips on Coping Many people can be left feeling helpless and in despair when the strain of the exam season kicks in. Here are a few things you can do to give yourself the best chance to cope with the stress:

  • Eat healthy food Eat regularly and try to eat something before the exam to keep your energy and concentration levels up and give yourslf the best chance to cope with the stress.
  • Exercise Walking, running, dancing or anything that gets those happy endorphins working in your body.

Sleep well and don't be tempted to stay up late cramming last minute revision.

  • Give yourself some space If you start feeling stressed take a step back. Give yourself some space, take some time every day doing something you enjoy and not thinking about anything else.

Impossible! Most people will claim. No so. Everyone has 15 minutes in a day they can reserve for themselves. It might just be a walk round the block, some gardening or a bath with the door locked and some earplugs in! The important thing is you get time to yourself for yourself.

  • Know your limits If your expectations of yourself are always sky high you will inevitably spend a great deal of time being disappointed and frustrated. Instead, be realistic in what you can achieve and celebrate success at every opportunity.

Remember that you are entitled to breaks and days off - take them. And make sure you get a reasonable amount of sleep.

Not taking on too much, accepting offers of help from others and doing one thing at a time are ways to prevent stress.

  • Learn to relax physically Believe it or not, being able to relax your body is a skill. You must teach yourself to do it effectively and once you do it, it can be very powerful.

Relaxation is best done every day and at a time and place where you will not be disturbed.

People relax in different ways. For some, physical exercise is a way of relaxing. Try walking, running, dancing or sport. Others may prefer to sit quietly and go through a relaxation exercise. Try different things to find what's right for you.

  • Talk If things do feel like they're getting on top of you, perhaps you could consider talking. Speak to someone you trust, outside or inside work about the things that are causing you stress. Support is available if you ask.