For hundreds of thousands of high school students in South Africa, the final year of study is one of the most intense and defining periods of their lives. Since university admission, career opportunities, scholarships, and family expectations often depend on a single set of results, many students experience immense pressure before final exams.
The Impact of Stress on Studies
Mental health specialists warn that chronic stress, anxiety, and burnout can negatively affect academic performance, making emotional well-being just as significant as academics before final tests.
Pertunia Nkomo-Mofokeng, Deputy Dean of Teaching and Learning at Rosebank International, notes: 'The pressure on our youth is colossal.' She explains that long hours of classes, fear of failure, comparing oneself to peers, and uncertainty about the future create an ideal environment for anxiety and stress to arise, and the emotional toll is felt not only by the students themselves but also by their families.
The Role of Mental Health
According to Nkomo-Mofokeng, good mental health directly contributes to academic success by improving concentration, memory retention, problem-solving skills, and resilience to pressure. However, prolonged stress can have the opposite effect, leading to exhaustion, poor concentration, and emotional decline.
She emphasizes that students who neglect sleep, nutrition, and emotional balance often find that their study efforts become less effective, initiating a vicious cycle of stress and lower results. The expert believes that the approach needs to change, ceasing to view a diploma as the sole indicator of future success, asserting that one year does not define a person's worth or potential.
Tips for Managing Stress
Nkomo-Mofokeng advises students to focus on stability rather than perfection. To do this, they should create a realistic study schedule and avoid the temptation to pull all-nighters studying. Her recommendation is: 'Do the work, postpone worry, and trust the process.'
Furthermore, she strongly urges paying attention to getting at least seven hours of sleep every night, maintaining healthy eating habits, and avoiding late-night social media scrolling or endless online content consumption. When stress becomes excessive, practicing deep breathing, mindfulness, journaling, regular physical exercise, or simply taking short breaks is recommended.
She cautions: 'Step away from social media, where comparison steals your peace. You are running your own race, not someone else's highlight reel.'
A crucial point is seeking help in a timely manner. If constant anxiety, panic attacks, or low mood begins to affect daily life, it is important to talk to a teacher, counselor, trusted family member, or mental health professional, as seeking support is not something to be ashamed of.
The Role of Parents in Support
Nkomo-Mofokeng also highlights the critical role of parents. They can have a significant impact by creating a calm and supportive atmosphere at home during exam periods. Instead of increasing pressure on students, parents should focus on encouragement, active listening, and regularly checking on their children's emotional state, while avoiding micromanaging the study process.
She also calls on families to promote a healthy daily routine: ensuring adequate sleep, proper nutrition, regular breaks, and time spent away from textbooks. Most importantly, in her opinion, is that parents themselves demonstrate healthy ways of managing stress, as children learn a great deal by observing adults' reactions to pressure.
The concluding message, addressed to both students and parents, is to maintain perspective regarding the diploma: 'Celebrate every small victory along the way and remember that your year in school is just one important chapter, not the whole story of your life.'