POLOKWANE – Exam season can be overwhelming for many learners, with anxiety and stress becoming all too common.

The school years are a time of immense growth and learning, but they can also be a period of significant stress, especially during exams. Many learners struggle with anxiety, pressure, and the weight of expectations. In South Africa, the stress of preparing for Matric exams is a shared experience, with many learners feeling overwhelmed as they approach these important tests. Their mental health matters, not just for academic success, but for their overall well-being.

So what exactly contributes to this pressure cooker environment? Exams themselves are a major source of stress. The fear of failure, the pressure to perform, the sheer volume of material to learn, it all adds up. But it’s not just about the exams. “Exam season can be tough, with many learners facing high expectations that lead to stress and anxiety. Our focus goes beyond academics – it’s about helping learners build resilience and stay mentally well-balanced under pressure. When learners feel supported in mind and body, they are more likely to thrive,” says SADAG’s Projects Manager for Education, Roshni Parbhoo-Seetha.

Learners also face peer pressure, expectations from parents, educators, and the community and the ever-present desire to fit in. Add to that the pressure for Matric Learners to make future decisions about careers and life paths, and it’s no wonder so many learners feel overwhelmed. The good news is, there are ways to manage. One week into Matric Finals, and with many other grades across the country heading into the exam season, equipping parents, educators, youth leaders and learners with powerful strategies to help manage stress and how to cope with anxious feelings during this stressful time can help to manage the impact on their mental health.

Here are 5 practical tips to help learners manage exam anxiety during the stressful exam season:

▪ Create a Study Schedule: Breaking down study material into a structured schedule can make it feel more manageable. Allocate time to specific topics and include short breaks to stay refreshed and focused. Even if the exams have already started, create a study schedule or a study timetable to help manage time and the content you still have left for the remaining exams, getting organised today can really help you tomorrow

▪ Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or short mindfulness exercises can reduce anxiety in minutes. Taking slow, deep breaths and focusing on the present moment can help calm nerves before and during exams. Visit SADAG’s social media pages or website for helpful tips on breathing techniques, mindfulness exercises and relaxation skills which are really useful before and after studying and exams. Think of it as building a toolkit for their mind. Taking a few moments each day to focus on your breath, your body, and your senses can make a world of difference.

▪ Stay Active: Physical exercise, like a brisk walk, yoga, or stretching, helps release tension and improve focus. A short exercise session is an excellent way to refresh your mind and body after studying. So get active – go for a swim, walk outside, play soccer or even do some gardening – just get your body moving

▪ Limit Caffeine and Sugar Intake: High caffeine and sugar levels can increase anxiety and cause energy crashes. Instead, try to stay hydrated with water and choose snacks like fruit, nuts, or yoghurt for sustained energy.

▪ Focus on Progress, Not Perfection: Remind yourself that doing your best is what matters, not achieving perfection. Celebrate small successes, and try not to dwell on mistakes. Keeping a positive mindset helps build resilience.

Schools play a crucial role in supporting learners’ mental health. We need to equip our educators and staff as well. Just like we teach first aid for physical injuries, we need to provide mental health first aid training for educators. This equips teachers and staff to recognise the signs of mental distress and provide initial support. Even sharing helpful signs and symptoms with teachers so they know how to identify a learner who is stressed or not coping, and giving them tools and resources to support a learner can make a big difference in supporting a learner.

SADAG’s partnership with the Matthew Goniwe School of Leadership and Governance (MGSLG), and the Gauteng Department of Education (GDE), brings mental health resources to schools and communities across Gauteng. Together, SADAG, MGSLG, and GDE are working to create a supportive school environment that prioritizes mental health and well-being as well as academics. Over the last 12 months, SADAG has visited over 120 schools in Gauteng training, equipping and resourcing educators on mental health, depression and suicide prevention. Early intervention is key to preventing more serious issues down the line.

As a society, we need to normalise conversations about managing stress and ways to cope – so asking our learners “How you really doing?”, “What subjects are you most stressed about at the moment?” or “What can I do to help you with the stress?” could be helpful conversation starters. As educators and parents, we need to role model different ways to cope with stress so that we teach our children how to manage stress and look after our mental health. Creating a culture of open dialogue can help break the stigma surrounding mental health. Too often, learners suffer in silence, afraid to speak up. The key is to create a culture where seeking help is seen as a sign of strength.

To provide ongoing help for learners, parents and educators during the exam season, SADAG has several dedicated support services to assist:

▪ Online Video Series with Tips for Matrics: SADAG is committed to supporting students during the high-pressure exam period with our weekly video series addressing key topics related to exam Anxiety. Each video is designed to equip Matrics with practical tools and advice to help them manage Stress and stay focused. Our series covers a range of helpful topics such as effective study methods, how parents can support their teens during the exams, relaxation techniques, tips for better sleep, strategies for before, during, and after exams, managing fear of failure, and the importance of taking breaks. We release new videos every Tuesday on SADAG’s social media platforms (Facebook, Twitter, Instagram and TikTok), ensuring ongoing support throughout the exam season. These videos are easy to share with friends.

▪ Matric Exam Toolkit – SADAG has a dedicated online Matric Exams Toolkit on the website homepage (www.sadag.org) for helpful resources, including weekly support groups, Matric Convos videos, and tips on managing exam pressure.

▪ Weekly Online Matric Support Group – a free weekly online Matric Exam Support Group open to all Matric learners around the country. The free Support Group meets every Wednesday at 6pm via Zoom and encourages learners to connect, share their stressors and learn different ways to cope and de-stress. The free Support Group helps Matrics feel connected, less alone and provides practical ways to cope throughout the exams focusing on their Mental Health and providing support. To register for the free meeting link, click here.

By providing our young people with the tools and support they need, we’re empowering them to lead healthier, happier, and more fulfilling lives. It’s time to prioritize mental health in our schools and give our learners the foundation they need to thrive. Remember, they are not alone. Help them reach out, seek support, and know that everyone’s mental health matters. Together, let’s create a world where every learner feels seen, heard, and supported.

“To every learner feeling overwhelmed, you are not alone. Taking one small step at a time can make a big difference. You can do this. We are behind you every step of the way,” encourages Roshni Parbhoo-Seetha.

If any learner, Matric or a friend is feeling helpless, hopeless, or overwhelmed, and feel like they have no one to talk to – please contact SADAG’s toll-free 24-hour Helplines, which provides free telephone counselling, support and referrals available 7 days a week: 0800 567 567 or 0800 456 789 or 0800 12 13 14, or SMS 31393 (24 hours) and a counsellor will call you back, or WhatsApp a SADAG Counsellor live on 087 163 2030 (8am – 5pm). There is always help – there is always hope.