Anxious about your Matric results? Here’s how to cope

January 6, 2023

Waiting for your Grade 12 results can be a stressful time, but don’t let the pressure get to you.

As if all the studying, stress, and sleepless nights of your final Matric exams isn’t enough, then comes the long wait to get your final results! And that wait can be excruciating. On the one hand you may be full of excitement to start the next chapter of your life, but on the other hand the ‘what-ifs’ can play with your brain.

You are not alone. Thousands of learners are in the same boat.

The anticipation of the release of the Matric results can have you feeling a range of emotions. Feeling excited, stressed, anxious and more are all quite normal at this time. However, the pressure to live up to the expectations of your family, friends, teachers, and even yourself, could leave you feeling overwhelmed.

Whether you’re worried about getting that distinction or not, whether you’ll be able to study further in the way you want to, or you’re worried that you’ve failed, dealing with this stress in healthy ways will help you get through this tense period.

Tips to deal with the stress

Be kind to yourself

This always sounds like a trite tip but treating yourself with empathy and care is very important during periods of anxiety. What this means is looking after yourself physically by eating nutritious food and getting enough sleep. It also means looking after yourself mentally and emotionally. Try not to be too critical of yourself – you have done everything you can to ensure good results.

Don’t hide from the anxiety

If you are struggling with negative emotions, try to face them head-on. For example, follow these steps to bring yourself back to the present:

Name the emotion and focus on how it makes you feel physically. You may be feeling anxious, and this makes your shoulders tense up, or your chest feel tight. Just notice the feeling, try not to let yourself get caught up in it.
Focus on your breathing. Fill your lungs with air completely, then use your diaphragm to breath it out.
Now take your focus outwards. Notice what is around you by naming five things you can see, four things you can hear, three things you can smell, two things you can touch. This lets you know that even though you have difficult thoughts and feelings, there is still a world around you and you are part of that world.
You could even ‘ground’ yourself by pushing your feet into the floor or surface you’re standing on.

Keep busy

Keep up your hobbies, physical activity, and social life while you wait. Exercise is a great way to deal with stress, as your body releases feel-good endorphins that help you deal with the physical effects of stress. Think about taking up volunteering or taking up a part-time job during this time. The point is to keep your mind off the wait by giving yourself purpose and by having fun.

Talk to your parents – really!

It may have been a million years ago, but your parents have been through this before. They’ve also had to cope with many moments of stress and anxiety in life. Let them know how you’re feeling and that you need their support during this time. You could even have a calm, friendly chat with them about your expectations of this support – let them know that saying things like, “There are bigger things to worry about in life,” or, “Don’t worry, it’s all going to be fine,” make you feel like they’re dismissing your feelings.

Look at the bigger picture

It’s not going to feel like it now, but your life and future do not depend on these results. You can and will be successful regardless of the outcome – because success in life is about facing and overcoming challenges to reach your goals.

Where to find more support

If you’re disappointed with your results, you do have quite a few options open to you:

If you’ve missed a distinction or have failed by a few points, look into having your paper remarked. You could also write a supplementary exam. Chat to your principal about your options here.

If you haven’t achieved the exemption needed to study at a certain tertiary institute, or to pursue a certain course, you could pursue bridging courses or look at attending other types of institutions. Chat to the institution you’ve applied to, or want to attend, for more information.

Don’t wait to get help!

If you’re experiencing depression or debilitating anxiety (and especially if this goes on for more than a couple of weeks), experiencing loss of appetite or trouble sleeping, or you’re having thoughts of hurting yourself, reach out for help:

Lifeline: 011 422 4242 or 0861 322 322

SADAG (The South African Depression and Anxiety Group):

National 24-hour Helpline: 0800 12 13 14

Suicide Crisis Line: 0800 567 567

Resources

https://www.who.int/publications/i/item/9789240003927

https://www.iol.co.za/education/schools/dealing-with-stress-and-anxiety-whilst-waiting-for-your-matric-results-ea46ba11-7796-413c-8af4-5a42cc842181

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