Maintaining mental well-being during the matric examinations

AS SOUTH Africa’s matric pupils enter the intense period of trial examinations, stress levels are running high in many households. These exams are often seen as a rehearsal for the finals, but the pressure feels very real. Between catching up on the curriculum, extra tuition, university applications, and expectations from parents and teachers, pupils may feel like they are running a marathon with little rest.

From a psychologist’s perspective, it is crucial to highlight that while academic preparation is important, mental and physical well-being cannot be neglected. Ironically, pupils who are academically inclined and tie their self-worth to their grades often suffer the most during this period. High expectations, fear of failure, time constraints, and the perception of inadequate preparation can trigger significant stress. This results in negative physical, emotional, and cognitive symptoms that impair both well-being and performance.

In these moments, the body reacts with a fight, flight, or freeze response, treating the examination as if it were a physical threat. When this stress becomes prolonged, it develops into chronic stress. Research and clinical experience show that stress affects not only the mind but also the body. Chronic stress can weaken the immune system, making pupils more vulnerable to colds, flu, and stomach issues.

It also worsens pre-existing conditions such as anxiety, depression, or ADHD, leaving many pupils overwhelmed. Anxiety peaks at this stage because pupils feel their entire future depends on one set of results. This heightened stress makes everything feel worse than it actually is, creating a cycle of panic, self-doubt, and exhaustion. Comparisons with peers and the fear of disappointing parents often amplify this pressure.

It is important to remember that behind every examination paper sits a young person navigating one of the most significant transitions of their life. Academic achievement matters, but so do balance, self-care, and resilience. Parents and educators play a critical role in offering reassurance, support, and perspective. For parents, the most important step is to remain calm and supportive. Your child learns more from your presence than from your words.

Modelling calmness, balance, and resilience will help them cope more effectively. Reassure your child that their worth is not defined by marks, while still encouraging them to do their best. Provide space for them to express their fears and frustrations without projecting your own anxieties onto them. Encouraging healthy routines, such as proper nutrition, regular exercise, good sleep, and time to rest, is just as vital as study hours.

Parents should also watch for warning signs such as withdrawal, mood changes, or irritability, which may suggest that a child is not coping. In such cases, professional support may be necessary. Sharing your own strategies for managing stress is another powerful way to teach resilience, as children often learn from what you do, not what you say.

Pupils, too, can take steps to protect their mental health. The first is to prepare with balance. A realistic study timetable that includes breaks will help with focus and consistency. Techniques such as the Pomodoro Method, working in focused intervals with short breaks, can improve concentration. Avoid overthinking and the dreaded procrastination; stress is normal, but dwelling on it can paralyse progress. Start small and keep moving forward. It is equally important to be kind to yourself. Notice negative self-talk and reframe it; if you wouldn’t say it to a friend, don’t say it to yourself.

Taking care of your body through proper nutrition, exercise, and enough sleep will sharpen your concentration and memory. Seek support from parents, teachers, or friends when you need it; you don’t have to go through this alone. And always keep perspective; grades matter, but they do not define your value or your future. There are many paths to success.

Ultimately, the trial exams and finals are stepping stones, not the whole journey. Parents should remind their children that their best efforts are enough, and pupils should remember that setbacks do not end the story. In fact, these challenges often become the very experiences that build resilience and growth for the future.

Dr Nazia Iram Osman is a clinical psychologist registered with the Health Professions Council of South Africa. She has a PhD, and treats psychiatric and psychological disorders. Osman also helps  clients with personal, professional or societal challenges.

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