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 the truth is, 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.”
Stress in moderation can be helpful — it sharpens focus and helps the brain perform under pressure. But chronic stress does the opposite. It 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,” says Joffe. “Your brain needs fuel and recovery time — not just more hours with your notes.”
Here are some healthy habits that can help you to boost your performance:
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[i].
2. Eat to Think
Your brain runs on glucose, so what you eat matters. Choose slow-releasing energy foods like oats, eggs, nuts, fruit, and whole grains. Avoid too much caffeine and sugary snacks, which can cause crashes in energy and mood.
3. Move Your Body
Exercise boosts endorphins, increases oxygen flow to the brain, and helps you manage anxiety. A 20-minute walk, quick stretch, or short dance break between study sessions is often more effective than another cup of coffee.
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 talk to a friend. These breaks aren’t wasted time; they help your brain consolidate what you’ve just learned.
5. Reach Out for Support
Exam stress can feel isolating, but you’re not alone. Call a friend or family member, let them know how you are 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 — you’ve got this. Your mind works best when your body and spirit are cared for too.
For more information, please visit http://www.unuhealth.org
[i] (Source: National Library of Medicine, 2023)
