With just a week left until the start of the National Senior Certificate Matric exams, pressure is well and truly setting in for the Matric Class of 2024. Cue sleepless nights, endless cups of coffee, and the relentless ticking of the clock.

For most students, exam pressure is an unavoidable part of academic life and a period marked by high stakes, where years of hard work is tested in just a few hours. This pressure can be intense, leading to stress, anxiety, and even burnout. Yet, while exam pressure is a universal experience, it doesn’t have to be debilitating.

“With the right coping strategies, students can manage exam pressure and use it to their advantage, transforming stress into motivation and performance,” says Dingaan Moropane, Deputy Dean: Academics at The IIE’s Rosebank College.

Moropane says exam pressure the result of a combination of factors.

“The fear of failure, high expectations from parents and teachers, and the desire to excel can all contribute to a sense of overwhelming pressure. For many students, the thought of not achieving their desired results can lead to a cycle of stress and anxiety. Moreover, the competitive nature of academic environments can exacerbate these feelings, making students feel their worth is tied to their exam performance,” he says.

“In South Africa, where the education system places significant emphasis on exams as a measure of success, this pressure can be particularly acute. For many students, exams are the gateway to future opportunities, whether gaining entry into university or securing a scholarship. As a result, the pressure to perform can feel immense and overwhelming, even if you are well prepared.”

COPING SKILLS

• With only a few days left to go until the first papers, it is time to REVISIT YOUR STUDY SCHEDULE, says Moropane.

“Understanding how much time you have left, and what still needs to be achieved within this timeframe, is key to staying on top of your work. Start by identifying the subjects or topics that need the most attention at this stage, and allocate specific time slots for each.

“Then, be consistent and stick to this plan – putting aside the thoughts in your head and acting on what you can still do.”

Also use tools like to-do lists or study apps to keep track of your progress. Checking off tasks as you complete them can be incredibly satisfying and help maintain your momentum.

• Then, incorporate RELAXATION PRACTICE into each day.

Mindfulness and relaxation techniques can be powerful tools in managing exam-related stress, and only require a few minutes here and there throughout the day, notes Moropane.

Deep breathing, meditation, and progressive muscle relaxation can help calm your mind and reduce physical tension. Mindfulness, in particular, encourages you to stay focused on the present moment rather than worrying about future outcomes. Whether through a guided meditation app, yoga, or simply sitting quietly and focusing on your breath, these practices can help reduce anxiety and improve your concentration.

• Forget burning the midnight oil, and instead focus on maintaining a HEALTHY LIFESTYLE.

“During exam periods, it can be tempting to sacrifice sleep, skip meals, or rely on energy drinks to get through long study sessions. However, these habits can increase stress and reduce your ability to perform well,” says Moropane.

“Aim to get at least 7-8 hours of sleep each night, as rest is essential for memory consolidation and cognitive function. Try to eat healthy and get some exercise, which is guaranteed to lower cortisol levels and improve your mood.”

• Your SUPPORT SYSTEMS are important during this time – use them!

“It’s easy to become isolated during exam periods as you focus all your energy on studying. However, staying connected with friends, family, and classmates is essential for mental wellbeing. Don’t hesitate to contact others when you feel stressed or overwhelmed. Sometimes, just talking about your worries can lighten the emotional load.

• Now is the time to free up your emotional energy, and BANISH NEGATIVE THOUGHTS.

“It’s common for students to experience negative thoughts during exam periods. These thoughts can fuel anxiety and make it harder to concentrate. Practice challenging negative thoughts with more positive, realistic ones to combat this. For example, remind yourself of past successes, the effort you’ve put in, and your progress,” says Moropane.

Cognitive-behavioural techniques, such as reframing negative thoughts, can help you maintain a positive mindset. By focusing on what you can control—such as your preparation and effort—you can reduce the impact of negative thoughts on your performance.

Sometimes, despite our best efforts, things don’t go as planned. So, having a backup plan can reduce the pressure you feel during exams, says Moropane.

“Consider what you would do if you didn’t achieve the results you’re hoping for. Would you take a gap year, consider other courses or institutions, or look into different career paths? Knowing that other options are available can ease some of the anxiety around the outcome of your exams.”

“Exam pressure is a reality for almost all students, but an active effort must be made to not be overwhelmed by it. Understanding that exam pressure is a universal phenomenon, and focusing on what can be done, rather than focusing on as-yet unrealised fears, students will be better positioned to perform to the best of their ability, and manage their path from a position of empowerment.”