Exams are a tough time for everybody. Sadly, some people are more deeply affected by stress than others, and the end of the year can be difficult to get through. And so, our aim is to raise awareness around stress and anxiety so you can look out for your friends, and teach some stress management methods to look out for yourself.
Firstly, it’s good to acknowledge your stress. Clinical Psychologist Colinda Linde said that some stress is always necessary for functioning but that it need not become excessive or destructive.
Students writing an exam PHOTO: Stock
We need to be aware that mental illnesses play a massive role in one’s ability or inability to manage stress. Unfortunately, it’s an opinion held by many, myself included, that it has become popularised in the last few years, for people to self-diagnose themselves with anxiety, depression, OCD and a host of other mental illnesses that they don’t have.
If true, this is not only disrespectful and insulting to the people who do actually suffer from these conditions, but it also makes their struggle even harder as less and less people treat these conditions with the severity they deserve because they’ve heard every person in their undergraduate degree claim to have depression.
While, you yourself may not suffer from a mental illness it is important to be aware that the people around you might. Mental illness is something that many students face which needs acknowledgment.
An article about post-traumatic stress, depression and anxiety in South African universities in 2016 revealed that 12% of university students in South Africa experience depression and another 15% experience anxiety. It was also revealed that suicidal ideation is higher in students than it is in the rest of the country.
If you know your friend suffers from any form of anxiety or depression, make sure to check in on them regularly and let them know you’re there for them and that you care.
With a few simple tips you can help yourself by reducing and managing your stress.
Disclaimer: These tips won’t work in all situations and they’re not 100% effective if you have an underlying condition. If you have a condition which makes managing stress incredibly difficult or heightens your stress levels beyond normal, please consult a specialist for assistance.
INFOGRAPHIC: Michael Davidson
Beyond those basic lifestyle tips, there are a number of little things you can do in your everyday life to bring your stress down:
Avoid excessive caffeine drinking: Caffeine can cause heart palpitations and make you feel jittery and on edge, and affect your sleeping patterns. If you want to bring down your stress then stay away from caffeine. No coffee after 6 pm.
Be realistic: Don’t shoot yourself in the foot by setting unattainable goals. Allow yourself enough time to reach your goals, acknowledge the progress you make as well as the setbacks that will inevitably occur.
Make time for “You”: It’s incredibly important to value your mental health as much as you value your deadlines and work priorities. Be sure to take a day to yourself every now and then and spend it doing whatever you want to do.
It’ll help you recharge and cope with everything you have to do. Looking after yourself as a priority can make your other responsibilities more enjoyable.
Get some proper sleep: It may seem like a good idea to stay up til 3 am to maximize your amount of study hours, but a lack of sleep can negatively affect your mental health and stress levels. Take a hot shower before bed to relax your body and aim to go to sleep and wake up at the same time each day.
Mindfulness meditation: Meditation is quickly gaining popularity as a means of stress management as it teaches you to clear your mind and in so doing, reduce your stress. The Hot Yoga Studio on Andringa street is a great place to test out Mindfulness meditation with Johannes de Villiers. The studio offers free mindfulness sessions once a week. “I believe most people are capable of more than they believe, and seeing them discover abilities in their practice that they would never have imagined before, is the greatest joy a teacher can have,” said de Villiers in an interview with Yoga South Africa.
Here’s a short video by AsapSCIENCE with some quick stress relief tips
Heading into this stressful season, please take note of these important numbers and look out for yourself and your friends.
SADAG: The South African Depression and Anxiety Group offers free and confidential counselling. Their toll free number is 0800 212 223.
Suicide Crisis Line: You can contact them on 0800 567 567 or SMS 31393.
Lifeline: A 24-hour crisis centre offering free and confidential counselling in all areas. Reachable on 0861 322 322.
Stellenbosch Student Wellness Centre: 082 557 0880, 49 Victoria Street, Stellenbosch
ER24: 010 205 3032
(This article has been edited to reflect that it is the opinion of the author.)