How To Cope With Exam Handbacks

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Even though the stress of studying for your exams and the pressure of writing them may be over, the anticipation of waiting for results may not be. Careers Portal sat down with the Students' Health and Welfare Centres Organisation to discuss some tips that may help you cope with the stress and anxiety that often come with awaiting exam results.


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Writing exams is stressful, but waiting for the results of these exams that you spent so much time studying for can be just as stressful. You may be wondering if all your hard work has paid off and what you will do if it hasn’t.

The Students’ Health and Welfare Centres Organisation (SHAWCO) has provided some helpful tips to deal with these difficult feelings.

1. Focus only on what you can control

Once your exams have been written and handed in there is nothing you can do to change how the exam went, so it is pointless to focus on what you should’ve or could’ve done better. Your exam results are now out of your control and in the past, so there is no use in overthinking what you can no longer control.

For all you know, you may be worried for no reason. Rather use this as an opportunity to learn from any mistakes and improve in the future.

Think of what you can do to make this waiting period easier on yourself and focus on what you can control. For example, focus on your upcoming exams that you still have an opportunity to better prepare for.

2. Practice mindfulness

Focus on the present moment, rather than worrying about the future. You can do this through meditation, listening to your favourite songs and focusing on the lyrics and the beat and practising breathing. 

These can be useful distractions that can shift your attention back to the present moment.

3. Write in a journal

If meditation and breathing practices are not for you, another activity you can do is journaling. Write down all your thoughts and feelings on your current situation.

It is important to get your feelings out instead of bottling them up because your feelings and your worries are important.

It is also a good idea to acknowledge your past achievements and what you have accomplished thus far. We tend to keep thinking about the future and what we wish to achieve next, but our past achievements are just as important.

4. Schedule in “worry time”

As you would schedule in study time or social activities, you can also schedule time to think about and process things that may be worrying you. This way, you can acknowledge that your worries are important and valid instead of dismissing them.

Consider the possible worst-case scenario and brainstorm ways that you can deal with this if it were to happen. Think about what you can do to solve this problem and what options are available to you.

It can be helpful to know that you have a plan B if your worst fears were to come true and you can now be in control of the situation.

5. Talk to someone

Talk to a family member, a friend or even your religious leader. You don’t always need to talk to a counsellor or psychologist, sometimes you can just chat to someone close to you to get your feelings off your chest.

It is also beneficial to open up to someone and get their perspective on the situation and they may even have some great advice for you.

If these tips have not helped and you’re still struggling, it is important that you seek additional help and support so that you can process your thoughts and feelings. 

No problem is too big or too small for you to seek help.

You should also take note of your physical health, how you’re sleeping and eating and how you are feeling overall as there is a strong mind-body connection. 

Many universities and colleges have support services and counselling resources that you can make use of. Remember that although the exam period is stressful, your mental health and wellness should remain a top priority. 

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Relaxing outside to reduce stress and anxiety

Headlines such as “Experts warn of low matric pass rates for 2020” are now in the media, and adding fear into a situation that already feels tense, as well as causing anxiety to students who have had so much to cope with already. Below, we note some quick and effective study tips from an interview with Dr Linda Meyer, Operations and Sector Support at Universities South Africa. 

 






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Post-Matric Options

 

We helped you with past papers for your matric exams, so hopefully you are happy with your Matric results. So now you are faced with a lot of post-matric options that can shape your future paths. You might want to study law, teaching, or nursing. Of course studying is expensive so we have helpful advice about student loans, NSFAS bursaries, Fundi loans, ISFAP, and lots of other funding options.

These options range from pursuing higher education at universities , TVET Colleges or  private colleges, finding student accommodation, entering vocational training programs (like Learnerships and internships), joining the workforce, or even starting your own business. There are so many choices but we are here to help.

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