It is no secret that the exam season is filled with stress and anxiety. However, the grade 12 finals can cause particularly high levels of tenson for learners with the pressure to perform being immense.
Before addressing how to deal with exam stress and anxiety, we must first recognise some of the signs and symptoms thereof. According to a registered counsellor, Kelly Jacobs, if a matriculant finds themselves being more irritable than usual, they may be experiencing anxiety or an adverse reaction to stress.
Other stress symptoms include struggling to concentrate, a racing heart, sweaty palms, shakiness, feelings of nausea and constantly feeling worried or tense. More signs to look out for would be not eating properly, struggling to fall asleep, struggling to stay asleep or even waking up in the middle of the night with bad dreams.
Jacobs explains that one of the things that she cannot emphasise enough is the importance of taking care of your basic needs.
“Nurturing and taking care of your basic needs is going to be a big contributing factor for what gets you through this end of year crunch and exam season, yet it’s often the first thing that goes out the window,” she explains.
How to deal with exam stress
Jacobs says it is important to ensure that you are eating well, exercising, and getting enough sleep to help manage exam stress and anxiety. It also helps having a morning and evening routine to guide your mind and body, and to unwind at the end of the day.
She encourages learners to embrace the power of taking breaks while studying.
“There’s a common tendency to try and cram big chunks of information over long periods of time within a day. While this may be a method that works for some learners, it can be contributing to high levels of stress and anxiety for others,” says Jacobs.
Making room for shorter study breaks (between 5 and 15 minutes) will give your brain time to absorb and retain information in an effective manner as your mind can only focus for so long. Jacobs says that although taking breaks are key to dealing with exam stress and anxiety, how you spend those breaks is what makes them effective.
The aim is to practice mindfulness during your breaks by stepping outside and getting fresh air.
Meditating, doing yoga and eating something healthy are also activities to do during your break that will help keep your stress levels down and keep your mind calm.
If exam stress or anxiety is starting to affect your ability to function with daily tasks such as showering, going to school, or affecting your friendships and family life, Jacobs suggests seeking professional support.
A good place to start is by visiting your doctor who may refer you to a counsellor, psychologist or psychiatrist for an assessment or mental health support. Alternatively, you could visit a mental health focused NGO such as Hope House Counselling Centre, or an online counselling platform called the Counselling Hub or the South African Depression and Anxiety Group (Sadag).
Need to talk to someone?
- Childline South Africa: Call 08000 55 555 or e-mail childlinesa@iafrica.com for 24-hour assistance. Check the website www.childlinesa.org.za. Also on Twitter and Facebook.
- Sadag: Helpline available from 08:00 to 20:00. Call 0800 567 567 or 0800 212 223. You can also SMS the word “help” to 31393 and you will be called back. Sadag is also on Twitter and Facebook.
