Up and down the country the final countdown has begun - exam results day 2018.

From 8am tomorrow, phones will beep with that life-altering text alert from the SQA and it can be the hardest thing in the world to not feel the pressure.

Around 135,000 Scottish school pupils will receive exam results from SQA on August 7 via email, text and post.

We're sure you've done better than you think you have, all that cramming will not have gone to waste!

And if the results aren't quite what you hoped for, there are still so many options out there for you and loads of people standing ready to help.

That text might be life-altering but it does not need to be life-defining. People do amazingly at life without needing straight A's in all their exams.

Simon Cowell allegedly dropped out of school at 16 for example as did billionaire Richard Branson.

So there's no need to go into full panic mode just yet.

Take the time for a little self-care and run through this little checklist of ideas to keep you occupied until the big reveal.

Get out and do something! Whether it's bouncing at a trampoline park or heading to the gym, exercise has some direct stress-busting benefits.

Not only will it be a healthy distraction, getting active will also pump up your endorphins and put you in happy mode.

Your BFF's? That's what they're there for, and chances are they're going through the exact same feelings as you right now.

Meet up, share the hugs, and plan your post results party.

It is perfectly understandable that in moments of great stress, you're going to need to turn to doughnuts.

While a healthy balanced diet should always be encouraged, in the hours leading up to your exam results you are fully entitled to eat a family sized bag of Haribo or chips smothered in copious amounts of cheese.

No-one can judge you.

We've also heard that chicken chain Nando's is offering students discount to help celebrate if you bring your ID and results in.

Just in case you're looking for an extra bit of chicken to mark the occasion.

As hard as it will be to do, sleep really is your best friend right now. If you can't see yourself managing a deep slumber right through the night, at least try lying down for a mini snooze or nap as much as you can.

These are anxious times and sleep will see you through.

You're still awesome. No matter what grades land next to your name.

No exam result is so important that it will stop you achieving your goals.

If you've done even better than you'd hope for, you can also still apply for university courses with higher entry requirements that still have places.

Skills Development Scotland's helpline will be available for a week, from 8am until 8pm on August 7 and 8, and from 9am until 5pm from August 9 to 15. The number to call is 0808 100 8000.

SDS director of career information, advice and guidance operations James Russell said: "Our message for young people and their parents and carers as the results arrive is not to panic.

"Everything might seem overwhelming, but our experienced advisers and online services are there to help and have information on all the options and opportunities young people can consider.

"Lots of people don't take a direct route to their chosen career - and our advisers are there to help you find your own route to get there."