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

 

July 20, 2026
International Chess Day highlights how Trinityhouse and Mzansi Chess Academy are helping students develop the thinking, resilience and leadership skills needed for tomorrow's world.
July 1, 2026
A new chapter will strengthen Christian values, academic excellence and opportunities for generations of students
June 11, 2026
Why play remains one of the most powerful tools in shaping confident, capable and compassionate adults
June 5, 2026
Engineering Speed, Grit and Global Adventure: Meet Trinityhouse Alumnus Matthew Thersby
May 29, 2026
Creative Courage, Big Dreams and Space Kid Adventures
By Franco van Dyk, Deputy Principal of Trinityhouse Preparatory Centurion May 18, 2026
Winning a match may earn applause in the moment, but the lessons learnt through sport often last a lifetime. Every training session, team talk, victory and defeat presents students with opportunities to develop resilience, discipline, leadership and integrity in ways few other environments can offer. As schools around the world mark World Fair Play Day on 19 May 2026, conversations around sport are shifting beyond trophies and results towards the deeper role athletics play in shaping character and preparing students for life beyond the classroom. Sport places students in environments where responsibility constantly changes. One moment may require leadership and confidence, while another demands humility, support and teamwork. These experiences encourage students to understand that success is rarely achieved alone. According to Trinityhouse Preparatory Centurion Deputy Principal Franco van Dyk, sport provides one of the most practical platforms for character development. “Sport challenges students to lead, support, adapt and persevere in real-time situations. Character is often revealed during moments of pressure, disappointment or uncertainty. Those experiences help shape young people into resilient and responsible individuals,” says van Dyk. Participation in sport also teaches accountability. Students quickly learn that preparation, commitment and consistency influence outcomes. Team environments reinforce the understanding that every individual contribution matters and that collective success depends on shared effort and responsibility. Healthy sporting cultures are equally dependent on respect. Respect towards teammates, opponents, teachers, coaches and the school itself create environments where students feel connected to something greater than themselves. Pride in representing a school badge often strengthens responsibility, discipline and unity. Good sportsmanship becomes especially important during difficult moments. Victory may reveal confidence but defeat often reveals character. Students learn how to recover after setbacks, reflect on performance and continue striving towards improvement despite disappointment. “Fair play is about much more than following rules,” explains van Dyk. “Students learn that integrity matters even when nobody is watching. Ethical behaviour, honesty and respect become habits that influence the way they lead and interact later in life.” Sport also provides valuable opportunities for students to develop emotional maturity. Pressure situations, competition and conflict require young people to manage emotions constructively while learning how to communicate effectively and make decisions under stress.  Leadership within sport extends beyond captains and top performers. Students who encourage teammates, demonstrate discipline and show empathy often influence team culture just as powerfully. Younger students naturally observe these behaviours and begin adopting similar values themselves. Humility remains another important lesson developed through sport. Success can easily create complacency, yet grounded individuals continue learning, improving and respecting others regardless of results. Students begin to understand that personal growth matters more than status or recognition. Inclusive sporting environments also play a vital role in student development. Equal opportunities encourage participation, confidence and belonging while strengthening school communities. Students exposed to diverse personalities, strengths and perspectives develop empathy and mutual respect through shared experiences. Schools therefore carry an important responsibility to ensure sport remains grounded in values and fair play rather than purely results-driven competition. Recognition of effort, resilience, teamwork and improvement helps students understand that conduct and character carry greater long-term value than short-term victories. “Sport prepares students for life far beyond school,” adds van Dyk. “Resilience, discipline, teamwork, humility and integrity remain essential qualities in adulthood. Lessons developed on the sports field often become the foundation for future leadership and success.” As conversations around education continue evolving, sport remains one of the most powerful classrooms for teaching students how to lead ethically, support others respectfully and approach life with courage and integrity.
May 15, 2026
International Families Day reminds us that students thrive when schools and families walk the journey together
By Laura Barrett March 20, 2026
Where emotional intelligence, belonging and wellbeing shape confident, high-achieving students
By Camilla Pretorius March 14, 2026
Each year on 14 March, schools across the globe celebrate Pi Day, a playful tribute to the mathematical constant π (3.14). Numbers may seem abstract at first glance, yet behind every formula lies a story of discovery, logic and imagination. Mathematical thinking shapes the way young people analyse the world, solve problems and innovate in fields ranging from medicine to technology. Passion for mathematics rarely appears overnight. Curiosity often provides the starting point. According to Camilla Pretorius, Principal of Trinityhouse Centurion , mathematical confidence develops when students realise that the subject is not about memorising formulas but about exploring patterns and ideas. “Mathematics is fundamentally about curiosity,” Pretorius explains. “Students begin to thrive when they understand that problem-solving is a journey rather than a test of instant ability.” Early childhood plays a critical role in shaping attitudes towards numbers. Young students naturally explore patterns, shapes and quantities through play long before formal lessons begin. Counting steps on a staircase, sorting colourful objects or building towers all introduce foundational mathematical concepts. Teachers who encourage exploration help students associate mathematics with discovery rather than anxiety. Games, puzzles and open-ended questions transform classrooms into spaces where curiosity flourishes. Confidence grows when mistakes become part of learning. “Students sometimes arrive believing they are ‘not maths people’,” Pretorius says. “Changing that mindset requires patience and encouragement. Progress becomes visible once students understand that effort and persistence build mathematical ability.” Academic performance improves when students believe they can succeed. Mathematical confidence determines whether a student will attempt a challenging problem or avoid it entirely. Supportive classroom environments allow students to ask questions, test ideas and learn through trial and error. Teachers play a central role in shaping that environment. Encouraging discussion, celebrating creative thinking and analysing mistakes openly helps students develop resilience. 
February 21, 2026
Four Pages, One Future: The Trinityhouse Wordsmith Making Her Mark