It's all about focus: #Matric2016

But for matric pupils, it's the culmination of 12 years of learning and the extra pressure to succeed can at times be daunting. 

Silindelo Masikane asked Educational Psychologist, Juliana Mendonça, for some study tips that could see pupils through this all important exams.  

First, she takes us through how children who deal with trauma in their lives can be assisted during this time: 

A: It is crucial that learners are given psychological support where they can have time to process trauma in a safe space.  If they have been given an opportunity to face their trauma (frequently) they can try focus on studying.  Grief and poor living conditions can be overwhelming and can make focusing difficult.  It is important for learners to understand that their final exams can be the ticket to change their lives.  They need to be motivated to study and succeed academically in order to ensure they have more opportunities next year.

Q: How does one prepare and motivate a learner who has failed previously?

A: It is important for these learners to understand that their past doesn't determine their current results.  Learners need to be present in their studying and need to understand that their anxiety can be debilitating.  If they are overwhelmed by previous failures, they may lack the confidence to succeed now.  With supportive family members, these learners need to understand that they can change their lives by being prepared and by working consistently hard throughout the exam period.

Q: Focus is key - but how is it maintained?

A: Breathing techniques are great to do before studying begins.  Breathe in for 5 seconds, hold for 5 seconds and exhale for 5 seconds.  This should be repeated 10 times before studying starts. Classical music that is only instrumental can assist with concentration. There are great apps such as "Relax Oriental" that can play sounds from nature or white noise to assist the learner in focusing.

Q: What kind of support should families offer?

A: Your child will be stressed during this time.  Understand that there is only one focus now- succeeding during these exams.  Ensure that your child has healthy meals prepared for breakfast, lunch and dinner.  Limit possible distractions such as family members making a noise or watching TV.  Allow your child to choose where they want to study. With the current heatwave, they may need to study outside in the shade.  Do not force your child to attend functions now -  understand that their time is limited.  Build their confidence by complimenting them on their hard work and motivating them daily. If they are slacking, help them set up a timetable that you can monitor.  Allow them to take breaks - preferably forty-five minutes of studying, and then a fifteen minute break.

Mendoça provides the following list of Dos and Don'ts 

DO: 

·  Have a study timetable that covers a maximum of 2 subjects a day 

·  Use the alarm on your phone to manage your time.  If you find your phone too distracting, leave it with someone who will give it to you when you are ready to have a break.  An egg timer can also be a useful timekeeper. 

·  Sleep 8 hours every night

·  Eat low GI foods to ensure energy levels are consistent throughout the day

·  Take a multivitamin

·  Do daily breathing exercises before studying, before writing and before bed. 

·  Drink water throughout the day.  Stay hydrated, herbal teas are great too. 

·  Camomile tea is good to have before bed. 

DON'T:

·  Stay up all night studying. Your brain needs rest in order to function optimally. 

·  Don't spend time on social media, your time is limited and you need to spend your study time focused on your work. 

·  Don't have too much caffeine, rather eat foods such as bananas which energises you in a healthy way.

·  Don't be too hard on yourself if you can't answer a question. Give it a minute and then mark it before moving on to the next one.  You cannot know everything and you will cause more anxiety by focusing on what you don't know.  

·  Very important - DO what you can first so that you will be confident enough to approach the questions you find more challenging.