October is observed as Mental Health Awareness Month. During the examination period, exam-induced panic or stress can impact on the learning and lives of learners. However, by having effective strategies to managing anxiety, staying focused, and overcoming those challenging moments during exams, the damaging effects of exam stress can be managed for optimal wellbeing and academic performance. Most learners do not have examination anxiety, and are experiencing the normal stress response to writing an examination. A few tips include the following:

• Identify the problem: think about what is really bothering you; identify and then address the main issue.
• Find solutions: look for ways to fix the problem, even if it is difficult.
• Express your feelings: it is okay to feel angry or upset, talk to someone or use that energy to solve the issue.
• Build healthy relationships: friends and family can support you and share helpful advice.
• Avoid drugs and alcohol: substances are temporary fixes and can exacerbate stress.
• Eat healthy and stay active: a balanced diet fuels your body and mind and exercise reduces stress.
• Get enough sleep: aim for 8 to 9 hours of sleep at night.
• Manage your time: plan your day and avoid last-minute cramming, it will help to reduce stress.

Please use the following helplines: SADAG Helpline: 0800 567 567; SADAG SMS: 31393; and SADAG WhatsApp: 087 1632 020