Managing exam stress

As matric examinations approach, the pressure to achieve good results can make the examination period overwhelming. While some stress is normal, if prolonged, it can affect a learner's wellbeing and ability to cope with academic demands.

The Department of Basic Education has confirmed its readiness for the 2026 National Senior Certificate (NSC) examinations, with a record 962 832 candidates registered to write the exams. The October/November examination period begins on 13 October 2026 and concludes on 26 November 2026.

Dr Juanita Subrayadoo, a psychiatrist with the Gauteng Department of Health's West Rand District Health Services, warns that long study hours, insufficient sleep and last-minute cramming can impair concentration and memory.

“Maintaining a healthy routine is important during the examination period. Sacrificing sleep, meals and physical activity to study for longer hours can contribute to burnout and mental health challenges,” she said.

Learners are encouraged to balance studying with adequate rest, healthy meals and physical activity.

“Learners who experience panic or a mental block while revising or writing an examination can take practical steps to manage their distress.”

Dr Subrayadoo advises learners to remain calm, take a deep breath and move to a question they can answer before returning to a difficult one.

“If the distress becomes overwhelming during an examination, they can request a bathroom break, practise slow breathing, splash water on their face and focus on positive thoughts.”

For many South African learners, matric is viewed as a gateway to future opportunities.The pressure to meet university entrance requirements and family expectations can create the impression that their entire future depends on their results.

However, Dr Subrayadoo said a single examination cannot determine a person's worth or potential.

“One test cannot measure a learner's full intelligence or potential. Psychological, social, economic, environmental, cultural and physical factors, as well as how a test is designed, can influence performance. Intelligence and personal growth extend beyond marks and develop through hard work, dedication, perseverance and motivation.”

Warning signs to watch for

Parents and teachers play an important role in identifying learners who may be struggling emotionally during examinations.

According to Dr Subrayadoo, warning signs include persistent sadness or irritability, withdrawing from others, poor self-care, changes in sleeping or eating habits, low energy and feelings of hopelessness.

“Any mention of death or an expressed desire to die must be taken seriously and requires urgent professional assessment,” she said. 

Where to get help?

Learners and caregivers who need professional support can seek assistance from public healthcare clinics, community health centres, public hospitals, school support teams and social workers.

Organisations such as the South African Depression and Anxiety Group (SADAG), Childline South Africa and Lifeline South Africa also provide counselling, support and referrals.

For more information, visit:

• SADAG: www.sadag.org 
• Childline South Africa: www.childlinesa.org.za
• Lifeline South Africa: https://lifelinesa.co.za