As South Africa’s public school matriculants begin their year-end examinations today, a leading mental health expert has highlighted the critical need to manage exam-related stress, warning that the immense pressure can manifest as anxiety, depression, and even suicidal thoughts.
The warning comes from Keri Rudolph, a Mental Health and Wellness Specialist, who noted that the developing teen brain demands a tremendous amount of energy during this period, leading to intense pressure that affects both students and their parents.
“This is not just actually about the students… This is about the parents as well. It really, really takes it all out of you,” Rudolph stated. She explained that burnout often appears as anxiety, depression, fatigue, and demotivation. “It’s a complete mental block almost because your cortisol levels are up, your adrenaline is through the roof.”
Rudolph outlined the key physical and mental signs that a student may be struggling. These include significant changes in appetite or sleep patterns, skin breakouts, hair loss, and pronounced mood swings, including increased anxiety and depression.
To help families navigate this taxing period, Rudolph strongly advocated for an “open door policy” for communication.
“It’s a matter of just sitting down with them as your kids and say, ‘Listen, we know this is a tough time, but we’re going to get through it… Let us know what’s really bugging you. Let us know how we can help you,’” she advised. She also emphasised that “parents can’t pour from an empty cup,” noting that parents themselves bear the brunt of their children’s stress and need to look after their own well-being to be effective supports.
Contrary to students who may want to abandon household chores, Rudolph recommended maintaining them as part of a balanced routine. She suggested using chores as productive breaks during study sessions.
“Do study for an hour, hour and a half, take a 10-minute break… In those 10-minute breaks, carry on with those chores,” she said. “That way you’re getting the body moving, you’re getting the circulation going and the brain is actually working as it should.”
On the critical topic of nutrition, Rudolph identified hydration as the number one priority, recommending at least two to three litres of water daily to prevent fatigue and brain fog. She cautioned against the common reliance on sugary snacks and refined carbohydrates like crisps, chocolate, white bread, and pasta, which cause blood sugar to spike and crash, leading to inflammation, poor concentration, and fatigue.
Instead, she recommended healthier, low-glycemic options such as carrots, nuts, fruits, vegetables, and peanut butter sandwiches on brown bread to maintain even energy levels.
Rudolph also addressed the broader societal context, citing recent statistics from the South African Depression and Anxiety Group (SADAG) which show that anxiety numbers are “through the roof” during exam season across both private and public schools.
“This can be seen as depression and some people get into such a state that they believe that they can never get out of this and that’s where they start with the suicidal thoughts,” she said. Rudolph stressed that these issues are not new but are now being discussed more openly, and she urged parents to allow their children to express these difficult feelings without judgment.
The conversation, which also noted that October is observed as Mental Health Month, served as a timely reminder for families to prioritise holistic well-being alongside academic preparation during the critical exam period.