23 October 2024
With the 2024 National Senior Certificate (NSC) exams starting on October 21, South Africa’s Grade 12 learners are under mounting pressure. As the final stretch approaches, many are feeling the weight of expectations, which can take a serious toll on their mental health.
More than 732,000 full-time candidates will sit for the exams this year according to the Department of Basic Education (DBE).
In light of October being Mental Health Awareness Month, this is a timely opportunity to explore how matriculants can prioritise their mental wellness, manage exam stress, and prepare for the transition to tertiary education.
Psychosocial Support administrator at Cyril Ramaphosa Education Trust (CRET), Meikana Mculwane notes matriculants face a range of mental health challenges during this time, from anxiety and self-esteem issues to depression. “Anxiety, often linked to a fear of failure or underperformance, can lead to what we call study paralysis,” Mculwane explains.
“This is where learners feel so overwhelmed they procrastinate, struggle to concentrate, and experience physical symptoms such as headaches, abdominal pains, or migraines.”
Beyond anxiety, societal pressures from family, teachers, and peers can heavily burden learners. Many start to equate their self-worth with academic success, further intensifying their emotional struggles.
“Overachievers may suffer from emotional exhaustion due to extended periods of intense study, leaving them feeling drained and burnt out,” Mculwane adds.
Practical Strategies for Managing Stress and Anxiety
While these challenges seem daunting, learners can take practical steps to manage stress and anxiety, with seeking help being one of the most important. “Talking through one’s emotions and recognising the triggers for stress is a proactive step in managing exam pressure,” Mculwane said.
“Learners should reach out to teachers, counsellors, mentors, family, or peers for support. It’s important to identify who is supportive and distance yourself from negative influences, which includes limiting time spent on social media.”
A structured study plan is essential. Breaking study sessions into manageable chunks can reduce the feeling of being overwhelmed. One effective method is the Pomodoro Technique, which involves studying for 25 minutes followed by short breaks. This helps maintain focus and prevent burnout.
Balancing Academics and Mental Health
In addition to a well-structured study plan, matriculants should prioritise self-care. Taking time for relaxation and mental rejuvenation is not a luxury but a necessity during this high-pressure period. “Engaging in hobbies, spending time outdoors, listening to music can help maintain motivation and reduce stress,” says Mculwane.
Sleep is another crucial factor that’s often sacrificed in the rush to cram for exams. However, experts recommend at least 7 to 8 hours of sleep per night. “Lack of sleep can impair concentration and cognitive function, making it harder to study effectively or perform well in exams,” Mculwane cautions.
By following a balanced timetable, learners can allocate sufficient time for study while getting enough rest.
Proper nutrition is equally important. “Many learners face food scarcity, but it’s essential to consume balanced meals, fruits, vegetables, whole grains, and proteins can fuel the mind and body. Hydration is another key component of maintaining focus and mental sharpness” Mculwane suggests.
Learners may not recognise their mental health struggles until it’s too late. Common signs of burnout include procrastination, loss of appetite, insomnia, irritability, and feelings of sadness or hopelessness.
Parents and teachers play a pivotal role in supporting learners during this stressful time, but they need to strike the right balance.
“A positive and encouraging approach is key. Parents and teachers should listen without judgment and create safe spaces for learners to express their feelings.”
Providing emotional support is as important as academic guidance. Simple acts of encouragement, reinforcing routines, and avoiding unrealistic expectations can make a significant difference.
“Learners should feel empowered, not pressured. A stable emotional environment can help mitigate feelings of isolation and stress,” Mculwane.
While the focus is currently on the exams, matriculants must also prepare for tertiary education.
“It’s important for learners to start thinking about their future careers and researching their options which can make them feel confident about the transition ahead.”
In conclusion, while the pressure of matric exams is intense, prioritising mental health is essential. By embracing effective stress management techniques and seeking support from family, teachers, and peers, matriculants can navigate this challenging period with resilience and strength.
