It’s exam season again, and thousands of school and university students across South Africa are feeling the pressure. The long hours, the late nights, and the endless cups of coffee might seem like part of the process, but exam stress can take a real toll on both your mental and physical health.
“Exams don’t just test what you know; they test your resilience, sleep patterns, diet, and ability to manage pressure,” says Tania Joffe, Founder of Unu Health. “The way you take care of yourself during this time has a direct impact on how well you perform and how you feel afterwards.”
A bit of stress can be helpful because it sharpens focus and helps the brain perform under pressure. But too much stress has the opposite effect. Chronic stress increases levels of cortisol, the body’s main stress hormone, which can lead to headaches, fatigue, anxiety, and even weakened immunity.
“When students neglect rest, nutrition, and movement, their ability to concentrate drops dramatically,” adds Joffe. “Your brain needs fuel and recovery time, not just more hours with your notes.”
Here are a few simple but powerful habits to help you stay healthy and perform your best this exam season:
1. Prioritise Sleep
It might feel like pulling an all-nighter gives you more study time, but research shows that students who sleep at least seven hours retain information better and perform up to 20% higher on memory-based tests. Quality sleep helps your brain process and store what you’ve learned.
2. Eat to Think
Your brain runs on glucose, so what you eat directly affects your performance. Choose slow-releasing energy foods like oats, eggs, nuts, fruit, and whole grains. Limit caffeine and sugary snacks because they can cause energy crashes and mood swings that make studying harder.
3. Move Your Body
Exercise isn’t just for fitness; it’s brain fuel. A 20-minute walk, a short stretch, or even a quick dance break between study sessions can boost your focus and reduce anxiety. Moving your body helps you reset mentally.
4. Take Mental Breaks
Your brain can only focus deeply for about 50 minutes at a time. Step away from your books regularly, make tea, take a shower, get fresh air, or chat with a friend. These breaks help your brain consolidate information and prevent burnout.
5. Reach Out for Support
Exam stress can feel isolating, but you’re not alone. Talk to a friend, family member, or counsellor about how you’re feeling.
“There’s still a stigma around asking for help,” says Joffe. “But asking for mental health support is a sign of strength, not weakness. If you’re struggling, reach out; early intervention makes all the difference.”
So before your next study session, take a deep breath, drink a glass of water, and remind yourself that you’ve got this. Your mind works best when your body and spirit are cared for too.
For more information, visit www.unuhealth.org.
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