Matric 2026: The psychology behind exam pressure

With prelims now behind them, almost 900 000 South African matric learners are entering the final stretch before the National Senior Certificate examinations, bringing several weeks of preparation into focus.

For the Class of 2026, the period ahead is not only about revising subject content, as the final weeks of school also require learners to manage study routines, expectations, distractions and the pressure attached to their results.

The South African College of Applied Psychology (SACAP) has launched an eight-part vodcast, The Psychology of Matric, aimed at helping learners and their families navigate the emotional and psychological aspects of the examination period.

Dr Lauren Martin, a registered counselling psychologist and dean at SACAP, said the psychological side of Matric should be considered alongside academic preparation.

‘So much of the challenge of Matric exams is psychological. It’s a time loaded with expectations, hopes and dreams, and that comes along with fears, anxieties and stresses. Just like Matric students need a workable study schedule, they also need a clear plan and practical tools for coping with their emotions.’

When confidence starts to shift

The final year of school can also bring a change in how learners view themselves academically.

Kirsten Harrison, a registered counsellor and programme coordination manager at SACAP, said sustained pressure can affect the confidence of learners who have previously performed well.

One issue she highlighted is imposter syndrome, where learners may begin questioning whether their achievements reflect their own abilities.

‘It’s not unusual for hidden insecurities, such as imposter syndrome, to surface during the Matric exam experience. Suddenly, you find yourself feeling like you’re not as capable as others think you are or that your achievements are somehow down to luck.’

For learners preparing to leave school, that uncertainty can be compounded by the prospect of entering a new academic or working environment where familiar measures of achievement may no longer apply.

Harrison said recognising those feelings does not mean that a learner lacks ability.

‘Feeling like an impostor doesn’t mean you are one. Confidence isn’t about never doubting yourself; it’s about learning to trust your abilities.’

She advised learners experiencing those doubts to acknowledge what they have already achieved while accepting that becoming more capable is an ongoing process.

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Results matter, but they are not the whole picture

Marks and university or career plans can make the final examination period feel particularly consequential, with expectations coming from learners themselves as well as their families.

Denisha September, a programme coordinator and registered counsellor at SACAP, said managing those expectations should begin before results are released.

‘It’s important that both learners and parents have strategies to manage expectations at home – from the pressure of studying for exams right through to how families can prepare for results day.’

September said understanding how exam stress works can help learners identify practical ways of managing pressure and dealing with uncertainty.

‘Of course, results are important,’ she said. ‘But they don’t define your potential, your worth or everything that you can become. Managing pressure, accepting uncertainty and learning to navigate setbacks are skills that will serve you long after the final exam is over.’

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The study plan extends beyond textbooks

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The approach promoted through SACAP’s initiative also places attention on the routines surrounding study.

Sleep, nutritious meals, physical activity and regular breaks can form part of a learner’s preparation, while managing social media, devices and social commitments can help create space for focused study.

The eight-episode vodcast is hosted by radio presenter Celest Anthony, with each approximately 10-minute episode focusing on a particular aspect of the Matric experience.

Topics include Getting Exam-Fit, Inside and Out, featuring Dr Latifa Firfiray; Why Can’t I Just Start? Procrastination & the Focus Your Brain Is Avoiding, with Martin; and Exam Anxiety, Decoded, featuring wellbeing coach Jasantha Singh.

The short-form episodes are designed to be watched on different devices and shared with family members, giving parents an opportunity to better understand some of the pressures learners may be experiencing.

The first episode of The Psychology of Matric was released on 23 September, with the remaining episodes forming part of the series’ preparation-focused content for learners and their families.

SACAP’s series is available through its YouTube channel, offering learners and families another resource as they approach the final examinations of the school year.

Picture: Supplied

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