The South African College of Applied Psychology (SACAP) has emphasised the importance of having plans to manage both studying and the emotional intensity of ending a school career.
CAPE TOWN – With the matric exams in full swing, managing stress and anxiety, has come into sharp focus.
The South African College of Applied Psychology (SACAP) has emphasised the importance of having plans to manage both studying and the emotional intensity of ending a school career.
“Exam anxiety is a common experience. It’s important for parents to be able to identify and understand stress in children. Children often don’t express their feelings and emotions as transparently as adults. This can make it challenging for paents to discern when their child is experiencing stress, anxiety or other negative emotions related to exams.”
SACAP’s Ziyanda Khumalo added that being prepared and having strategies in place helps matrics and their parents.
“Provide a stress-free study environment. Matric students need comfortable, quiet spaces for studying at home that are largely free of distractions and other demands. Promote a healthy, balanced lifestyle. Parents need to enable healthy eating, regualr study breaks, daily exercise and sufficient sleep.”
Khumalo advised that physical exercise was one of the best ways to manage mental stress.
“It’s important to include time for being physically active in your daily study schedule. A little kindness to self goes a very long way. It’s normal to experience exam stress and it’s crucial to be kind to yourself during this challenging period.”
Tips from SACAP for parents to deal with exam stress:
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Provide a stress-free study environment – Matric students need comfortable, quiet spaces for studying at home that are largely free of distractions and other demands. Adjust their schedule of chores if necessary and manage the expectations of siblings and other family members.
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Promote a balanced, healthy lifestyle – Studying without breaks, skipping meals, cutting off all social interactions and sleepless nights will not support peak performance. Parents need to enable healthy eating, regular study breaks, daily exercise and sufficient sleep. This is critical parental support during Matric. Focus on the holistic well-being of your child, helping them to look after both their physical and mental health.
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Check-in don’t check out – It’s important that your teen manages themselves when it comes to their study schedule, but parents still play an important role in helping to keep them accountable. Take a keen interest without taking over. Provide a sounding board and motivation if there’s procrastination and distraction.
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Ace the Goldilocks test – Every child is unique, and parents need to be accurate when it comes to how much pressure is ‘just right’ to support their child’s optimal performance. Make sure your expectations are realistic and find the balance between motivating and pressurising your child.
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Communicate with care – Open and non-judgemental conversations are the fuel for traversing the Matric landscape as smoothly as possible. Focus on being encouraging, and offer emotional support, reassurance and a safe space for your child to express their feelings. Celebrating small wins creates frequent positive reinforcement and builds confidence.
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Support stress management – While a certain measure of stress sharpens performance, it’s easy to lose this balance and tip over into being overwhelmed and anxious. No one performs at their best when they are under too much stress. Parents need to keep a focus on gauging their teen’s emotional well-being and promote stress management techniques. Talking through troubling perspectives, going for a walk together, preparing and sharing a wholesome meal are all ways to de-escalate anxiety and help your child get back on track. If necessary, seek help from a trusted teacher or loved one or a health professional.
SACAP’s exam tips for matrics:
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Take action on exam anxiety – You can recognise exam anxiety if you are troubled by negative thought patterns, self-doubt, and fear of failure. This mental noise can impair concentration, memory recall, and decision-making during study time and while writing your exams. However, coping strategies, relaxation techniques, and positive reinforcement can help manage and mitigate the effects of exam anxiety.
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Move your body every day – One of the best to manage mental stress is by getting the body moving. Unfortunately, during long bouts of studying, getting up and out into the fresh air for some exercise too often falls by the wayside. It’s important to include time for being physically active in your daily study schedule. Exercise results in the release of mood-enhancing endorphins which combat stress, anxiety and depression. While you might not be able to take the time out for a long cycle or play a soccer game during your studies, you will find that you can take a break and simply go for a brisk walk in your neighbourhood. This refreshes the brain and releases a good amount of dopamine which will shift you into a more positive mindset. In addition, regular stretching helps a great deal during study time to make you more physically comfortable and resilient.
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Eat and sleep well – Too often when we have big demands on our time and attention, we forget about how important it is to eat and sleep well. Poor diet and lack of sleep amplify stress and anxiety, making it harder for us to perform well. Eating well-balanced meals feeds the brain with the right nutrients and this helps to improve memory and alertness.
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A little kindness to self goes a long way – It’s normal to experience exam stress, and it’s crucial to be kind to yourself during this challenging period.
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