As the annual exam season descends upon students across South Africa, a familiar scene unfolds: frazzled students buried in textbooks and parents anxiously ensuring study schedules are packed. “Two of the biggest causes of stress during exam time are ineffective time management and neglecting to make time for mental breaks,” says Nawaal Schroeder, an occupational therapist practising at Netcare Akeso Alberton.
In a world where achievement is sometimes equated with relentless studying, it’s important to remember that mental wellbeing and academic performance can go hand-in-hand. While hard work is crucial for academic success, one essential component often relegated to the sidelines is self-care.
“By incorporating regular breaks and managing study schedules more effectively, students can mitigate stress and approach exams with greater clarity and confidence,” Schroeder says. She points out that exam season is a marathon, not a sprint: “By creating a workable balance, we can better manage the stress that comes with exams, as students and parents, and keep our own energy reserves replenished. This helps us maintain the energy needed to complete the entire exam programme and also reinforces healthier routines that are foundational for both mental and physical wellbeing in our day-to-day lives over the long term.”
Setting realistic goals
As we reach the tail end of an extended exam period and an even longer year, it is crucial not to lose sight of our goals or the importance of reducing stress. Effective stress management can be greatly aided by open communication between students and parents, says Schroeder. “Take time to discuss what mutual expectations around results look like and set realistic and workable goals,” she recommends. “During exam season, we should focus on supporting and motivating our kids. It is important to listen to the difficulties they are facing and offer meaningful advice and motivation instead of choosing to highlight the negatives and adding to their stress. Take time to appreciate their progress and the effort they are putting in.”
According to Schroeder, parents must guard against the assumption that their child will
manage their mental and physical wellbeing. She stresses that parents should monitor their child’s wellbeing throughout the exams, including whether they are getting enough sleep and rest, to ensure they make the best use of their available study time.
Coping on the day of the exam
“Managing stress on the day of the exam is crucial, because high stress levels can negatively
impact the ability to concentrate, think logically and problem-solve during exams,” says Schroeder. Parents can provide support by ensuring a calm environment on the morning of the exam and making the necessary transport arrangements beforehand so their child arrives at the venue on time.
“Some practical tips for students to defuse stress include pacing, deep breathing, finding a quiet space to stay focused and calm, and listening to calming and relaxing music, for example,” Schroeder says. Importantly, she says, “Don’t entertain negative self-talk, which can cause you to panic in the exam room. Compose yourself with a few deep breaths and start the exam by reading all the questions carefully to understand exactly what is required and how much time to allocate to each question.”
After the exam
“After the exam is over, students must avoid being too self-critical of their performance and instead take some time to rest before going over the examination paper. Take it as an opportunity to celebrate the questions you answered well and [in the case of a mid-term exam] improve on other areas where needed,” says Schroeder.
“Parents also should be mindful of their own reaction to their children’s exam performance and results, avoiding comparisons with siblings or classmates. After an exam, take time to ask them how it went and how they are feeling. Encourage evaluation of the exam and offer guidance and support,” she says.
This conversation should be a safe space, held without criticism or judgement, says Schroeder. “Even older children can be extremely sensitive to parental expectations, and the stress of falling short in academic performance can cause great anxiety.”
Waiting for exam results, and the emotional toll of processing the marks attained can also be difficult for students to manage, she says, and when this happens, they’ll need support. Parents, she says, should strive to be there for their children, offering understanding and encouragement, while siblings, teachers, and friends could also offer invaluable assistance during these potentially stressful times.
Schroeder’s message for anyone overwhelmed by stress, including exam-related stress, is to prioritise wellbeing above all else. Meanwhile, If stress persists or feels unmanageable every time you are faced with tests, exams or deadlines, she recommends you consult a mental health practitioner. “A psychologist or occupational therapist can assist with developing coping mechanisms, time management skills, as well as building resilience,” says Schroeder.
