Matric exams: How pupils can ease pressure and stress

CAPE TOWN - Matriculants are on the brink of the most stressful period of their schooling career.

The National Senior Certificate exams begin on Monday morning, with more than 100 papers to be written before 27 November.

The South African Depression and Anxiety Group (SADAG) has stressed the importance of prioritising self-care during this period.

SADAG's Roshni Parbhoo-Seetha has some tips and advice for candidates:

• Ensure you are getting enough rest, and eat healthy meals.
• It's important to ensure you take good breaks because your physical health fuels your mental well-being, which is important to remember.
• Time management will help with exam anxiety. Manage your time well, so break down your study sessions into manageable chunks with regular breaks to avoid burnout. 
• Practice mindfulness and breathing techniques.

Parbhoo-Seetha also encouraged matriculants to reach out for support.

"Deep-breathing exercises or short meditation sessions can bring that calm when you are feeling very stressed out. And most importantly, reach out for support, ask for help if you are feeling overwhelmed. Speak to a teacher, a friend. SADAG has a support group that you can reach out to," she said.

Parbhoo-Seetha says matriculants often face intense feelings of anxiety, stress and self-doubt. These feelings stem from the pressure to perform well, the fear of failure and uncertainties about their future. 

The weight of these expectations from themselves and their families can amplify such emotions, she points out.

"These overwhelming emotions can lead to difficulty concentrating, sleep disturbances and in some cases, physical symptoms like headaches, stomach aches, fatigue... anxiety can sometimes manifest, so panic attacks and it leaves students feeling mentally drained and emotionally really very fragile. The impact on their mental health can be affected during their exam preparation and then it affects their overall wellbeing."

Parbhoo-Seetha has shared the following tips for parents and guardians:

• Be a source of comfort. Create a safe space that is free of judgement for your child. Sometimes just listening and validating their feelings, goes a long way.
• Promote that balance within the home, encourage them to take breaks, and remind them that their mental health matters as much as their academic performance.
• Avoid adding pressure. Instead of focusing on their results, remind them that you are proud of their hard work and dedication and that you notice how hard they are working.
• Watch out for warning signs! Be alert for any signs of anxiety, excessive stress or even withdrawal. If your child is struggling, encourage them to seek help early. If you are unsure what these warning signs are, we encourage you to speak to SADAG.

SADAG offers free counselling services via its helplines and resources specifically tailored for students, such as study tips and how to manage exam anxiety.

Matriculants can use SADAG's 24-hour helpline, 0800 567 567 or a free SMS can be sent to 31393 and a counsellor will call back.

Helpful webinars and access to a matriculant support group are also available on the group's social media platforms, which can be accessed here.