Tips that might help ease examination stress

With numerous pupils and students writing their end-of-the-year examinations, the threat of stress, anxiety and depression are high.The South African Depression and Anxiety Group (Sadag) has a host of material that deals with issues just like these.

Sadag has given few tips that might help pupils who are faced with difficult in preparing and planning for their examinations.

• Draw up a weekly timetable, including everything you need to do such as revision, eating, sleeping, lectures and relaxation.
• Allow for sufficient flexibility due to the unexpected.
• Be realistic about how much time you can spend revising – if you divide the week into 21 units (three a day), you should work for a maximum

of 15 units per week. You should have six units to do other things.

• Allow yourself time for relaxation as it will decrease your stress levels. This is not wasting time as it will help you work more effectively.
• Plan how you will use your time during your revision periods. Decide on the order of topics and how much time you will spend on each.
• Stick to your deadlines.
• Prioritise – do the most important topics first and allow more time for subjects you find difficult.
• Set specific goals for each revision period.

If you feel that you may be suffering from depression, whether caused by exam stress or the outcome of your results, here are five cost-less ways of dealing with these feelings:

• Try to establish a routine that is easy to follow and not stressful. This will keep you engaged with reality, help you to cope and get through the days.
• Make sure you eat a balanced diet. If you lack an appetite, eat small snacks rather than large meals.
• Avoid drinking alcohol or using illegal drugs or medications that have not been prescribed to you. They may interfere with your medications or make your depression worse.
• Try to do the things you remember enjoying before the onset of your depression. Reading, listening to music, sewing, woodwork, painting, watching TV.
• Even if you don’t feel motivated, try to participate in religious, social or other activities.

Details: www.sadag.org or 011 234 4837.