A City Health guide to navigating exam stress

09 October 2024

World Mental Health Day is on 10 October. City Health is using the opportunity to put a spotlight on the stress that children and young people face, particularly during exams, and what can be done to help take the “A out of anxiety”.

Staff at City Health clinics are trained to screen for, and manage common mental health conditions.

City Health also has three clinical psychologists who service 15 facilities, namely Albow Gardens, Bloekombos, Delft South, Dr Ivan Toms, Fish Hoek, Gugulethu, Ikhwezi, Kuyasa, Langa, Masiphumelele, Matthew Goniwe, Muizenberg, Phumlani, Wallacedene and Wesbank.

As the year-end exams loom, expectations and other demands often cause significant stress, anxiety and sometimes tension in the household, and can affect learners, but also their loved ones.

And, while much of the focus is on the matric exams, it is important to consider that stress can affect learners at any age and level of performance, not to mention those at tertiary level too.

‘Stress doesn’t have an age limit, and we need to realise that children too are affected by it. It’s important that parents and loved ones realise how crucial it is to support and encourage their children, both physically and psychologically. Make sure the environment at home is conducive to studying, and that your child is eating properly and getting enough sleep.

‘The weight of expectation can also place undue pressure on learners, so let’s be mindful of our child’s capabilities, and emphasise doing their best instead of demanding perfect scores. And, while it is important to study and prepare adequately for the exams, there needs to be a balance, and breaks should be encouraged too,’ said Mayoral Committee Member for Community Services, Councillor Patricia Van der Ross.

Things that can help your child in the lead up to exams:

Create an environment at home that fosters studying and concentration. Ensure they have access to necessary study materials, a quiet space for studying, and minimal distractions.
Work with your child to find what revision style works for them.
Make sure they are eating and drinking at regular intervals, and taking study breaks to do things they find enjoyable and relaxing.
Set realistic goals/expectations and validate their hard work, perseverance, and dedication. Celebrate progress and achievements, no matter how small.
Be involved in their academic journey by checking on progress and offering support. Set aside time to talk about any worries they may have; however, avoid micromanaging or imposing excessive pressure.
For matriculants, discuss potential alternatives if results differ from what was hoped for. Work collaboratively to develop a plan A, B and C regarding future plans/studies as well as academic support.
Plan an exciting activity together to mark the end of the exams.
Help your child prepare for exam day by ensuring they have everything they need, such as stationery and a healthy snack. Encourage them to get a good night’s sleep before the exam and avoid last-minute cramming. Offer words of encouragement and remind them to stay calm and focused during the exam.
Anxiety is often worst at night and on the day of exams. It is useful to encourage a good bedtime routine and work with them to develop relaxation techniques.
If anxiety and stress start impacting their day-to-day life, seek help from a mental health practitioner.

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Published by:
City of Cape Town, Media Office