Keep your Body and Mind Balanced this Exam Season

During the examination period, stress levels are high. Students are encouraged to practice mindfulness and self-care. Below are some tips, guided by SADAG, to keep your body and mind balanced and ready.

  • Practice Empathy

During examinations, checking in on one another becomes less of a priority. While the focus is on exam preparations, it is still important to keep lines of communication open. Check in on yourself and others.

Try journalling to stay motivated on your goals and release negative thoughts. And most important, show kindness and compassion with a generous exchange of words of encouragement and support. You’re doing great!

  • Focus on Time Management

Draw up a timetable to guide the time spent on studying, eating, resting and relaxation. A timetable holds us accountable, but it should be realistic and allow for flexibility. Scheduling relaxation time is important for managing stress levels but plan how you will use this time to avoid procrastination.

Social media has been found to increase anxiety. By switching off your phone, and leaving it in another room while studying, you are less likely to procrastinate. Also, don’t forget to eat and eat healthy.

  • Exercise and Meditation

A good way to relax is to spend time exercising or practicing breathing exercises. Exercise reduces stress, increases energy levels and improves concentration. 

During study breaks, focus your attention on counting breaths. Close your eyes and breathe slowly and deeply. Locate any areas of tension and try to relax those muscles. Stretch.

There is also the Jacobson’s Progressive Muscular relaxation technique, which involves alternately tensing and then relaxing different muscle groups in the body, starting with one’s hands or feet.

  • Sleep Better

Do not work in or on your bed to avoid confusing your natural rhythm and focus. Rather stick to a regular bedtime and getting up time. It is also recommended that you stop working at least an hour before you intend to sleep.

Maintain good sleeping patterns of 6 to 8 hours a night and limit screentime at night to improve sleep quality.

“Above the knowledge that you grasp at university, the world also needs graduates who are resilient and courageous. These abilities are the real test during this examination period,” says Dr Precious Moloi-Motsepe, Co-Founder and CEO of the Motsepe Foundation.

If you find yourself losing your enthusiasm for the future, please reach out for support. The 24/7 Motsepe Foundation Have Hope Helpline is available 0800 000 242 (27/7), as well as the Motsepe Foundation Have Hope WhatsApp Chat Line 087 163 2050 (8am – 5pm).