How students can protect their mental health during final exams

Final examinations can make it feel as though everything depends on one set of results.

Matric learners may be thinking about admission requirements, bursaries and career choices. Higher education students may be worried about passing modules, completing qualifications, retaining funding or meeting family expectations.

Pertunia Nkomo-Mofokeng, Deputy Dean: Teaching and Learning at Rosebank International, says this combination of academic pressure and uncertainty can affect students and their families.

“The pressure on our young people is tremendous, with long study hours, fear of failure, comparison with peers and uncertainty about the future creating a perfect storm of anxiety and stress,” she says.

Exams matter, but they are not the whole story

A manageable level of stress can motivate students to prepare and focus. However, persistent or overwhelming stress can affect concentration, sleep, mood and the ability to complete ordinary tasks.

Nkomo-Mofokeng says students need to work consistently while maintaining perspective about what the examination period represents.

“We need to shift the focus from academic performance above all else to an understanding that Matric is important, but not the sole determinant of a fulfilling and successful life,” she says.

The same applies to higher education. Failing an examination or module can be deeply disappointing and may have financial or academic consequences, but it does not erase a student’s abilities or remove every possible route forward.

“A single year does not define one’s worth or future potential,” Nkomo-Mofokeng says.

Build a realistic study plan

Students should divide their work into smaller tasks and create a timetable that reflects the time they genuinely have available.

A useful plan should:

• prioritise subjects or modules that require more attention;
• include clear goals for each study session;
• allow time for revision and practice questions;
• include meals, sleep and regular breaks; and
• leave some flexibility for unexpected interruptions.

Consistent preparation is generally more manageable than exhausting all-night sessions or last-minute cramming.

“Do the work, park the worry and trust the process,” Nkomo-Mofokeng says.

Students who are uncertain about how to structure their revision can ask a teacher, lecturer, tutor or academic-support adviser for help.

Protect your sleep

Sleep should form part of the study plan rather than being treated as time that could have been spent revising.

Teenagers between 13 and 18 generally need eight to 10 hours of sleep a night. Adults aged 18 to 60 should aim for at least seven hours, although individual needs vary. CDC

Keeping regular sleeping and waking times can help. Students should also try to put phones and other devices away before bed instead of studying, scrolling or watching videos into the early hours.

Sufficient sleep supports attention and readiness to learn, while inadequate sleep can make concentration and schoolwork more difficult. cdc.gov

Step away when pressure builds

When the workload feels overwhelming, students can pause and focus on the next manageable action rather than the entire examination period.

Helpful strategies may include:

• slow breathing or a short mindfulness exercise
• taking a brief walk or doing another form of physical activity
• writing down worries and identifying which can be acted on
• talking to a trusted friend, family member or mentor
• eating a meal and drinking water
• taking a short break away from the study space
• limiting social media if comparison is increasing anxiety.

“You are running your own race, not anyone else’s highlight reel,” Nkomo-Mofokeng says.

Breaks should support study rather than become another source of avoidance. Setting a return time can help students resume their work.

Know when to ask for help

Ordinary exam nerves may include temporary worry, restlessness or difficulty relaxing. Students should seek support when distress becomes persistent, feels unmanageable or interferes with sleeping, eating, studying or completing everyday activities.

Warning signs may include:

• ongoing panic or excessive worry
• persistent low mood or hopelessness
• withdrawing from friends, family or ordinary activities
• major changes in sleep or eating
• being unable to concentrate or function
• relying on alcohol or other substances to cope
• feeling unsafe or unable to continue.

Students should speak to a parent, teacher, lecturer, counsellor, healthcare professional or another trusted adult.

Higher education students can contact their institution’s student wellness, counselling or academic-support service. Seeking help before reaching a crisis can make it easier to identify practical and emotional support.

How families can support students

Parents and families may also feel anxious about examination results. However, repeated criticism, comparisons or questions about studying can increase the pressure students already feel.

Nkomo-Mofokeng advises families to create a calm home environment and offer encouragement without attempting to control every part of the student’s routine.

“Practise the art of truly listening, without immediately trying to find solutions or fixes,” she says.

Families can help by:

• checking in calmly about sleep, meals and mood
• helping to reduce unnecessary household demands
• respecting the student’s study timetable
• encouraging breaks and physical activity
• avoiding comparisons with siblings or classmates
• recognising consistent effort rather than discussing only results
• helping the student find professional support when necessary.

Parents of higher education students should remain available without assuming that a young adult wants them to intervene directly. Asking, “How can I support you?” may be more helpful than giving immediate instructions.

Keep the examination period in perspective

Students should take their examinations seriously, prepare consistently and make use of the support available to them.

They should also remember that there are often options after an unexpected result, including supplementary assessments, rewrites, repeating a module, reconsidering a study path or seeking academic advice.

“Your Matric year is one important chapter, not the entire story of your life,” Nkomo-Mofokeng says.

That message applies equally to higher education students: examinations measure performance during a particular period. They do not measure a person’s full ability, potential or value.