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Get some help to boost your mental health during exam season

26 October 2023 | Story VALENTINO NDABA | Photo PEXELS

As the exam season approaches, students across the board face large amounts of extra stress and anxiety. Examinations carry tremendous weight in determining students’ prospects, making it a time of immense pressure.

The Department of Student Counselling and Development (SCD) at the University of the Free State (UFS) has been a steadfast source of support to its students since the SCD's establishment in 1977. SCD offers an array of free services to all registered students across the Bloemfontein, South, and Qwaqwa campuses, regardless of their level of study, whether undergraduate or postgraduate.

SCD's primary objective is to cultivate a deep understanding of holistic mental health within the UFS community and address wellness concerns effectively. This mission is pursued through individual therapy sessions, group sessions, workshops, developmental programmes, and career counselling. The department also plays a pivotal role in knowledge production, evidence-based interventions, and mental health innovations, contributing significantly to students’ mental wellbeing.

Academic wellbeing

To coincide with the exam season and World Mental Health Awareness Month in October, SCD offers academic-wellbeing resources tailored to students to help them become ‘Wellbeing Warriors’. These resources include guides such as 'Taming Test and Exam Anxiety’, 'I Don't Know How to Study’, and 'Where Is My Time Going?'. These resources are designed to equip students with the tools they need to manage the stress and anxiety that often accompany exams.

Taming Test and Exam Anxiety

According to Nadia Maloney, Senior Counselling Psychologist and Acting Assistant Director of SCD, “Common test anxiety symptoms include heart palpitations, sweaty palms, difficulty breathing, feeling overwhelmed, irritability, fatigue, and sleeping difficulties. We’re probably in agreement that experiencing any of these symptoms is highly uncomfortable, not conducive to an ideal learning environment, and can affect your exam outcome.”

The 'Taming Test and Exam Anxiety' guide, compiled by Maloney, emphasises the importance of mitigating these symptoms to create an ideal learning environment in order to achieve better exam outcomes.

I Don't Know How to Study

For those who find themselves struggling with study methods, Lize van den Bergh, a Senior Counselling Psychologist, has created the 'I Don't Know How to Study' guide, which underscores the significance of adapting to the university's unique challenges early on, offering valuable tips and techniques to enhance study skills.

Where Is My Time Going?

The 'Where Is My Time Going?' guide, also crafted by Van den Bergh, tackles the issue of time management. It offers practical advice for students who often feel that time is slipping through their fingers due to various commitments and responsibilities. “Study methods consist of many important behaviours and techniques. Because university is different to school, the sooner you learn how to adapt to these changes, the better you will manage,” Van den Bergh said.

As stress and anxiety levels peak around exam time, the importance of studying smart, not just hard, cannot be stressed enough. Students looking for further assistance can reach out to the SCD Office via the provided contact details:

+27 51 401 2853 / SCD@ufs.ac.za (Bloemfontein Campus)

+27 51 505 1989 / SCDSouth@ufs.ac.za (South Campus)

+27 58 718 5125 / SCDQQ@ufs.ac.za (Qwaqwa Campus)

+27 800 00 6363 / 24/7 Toll-free UFS Student Careline

News Archive

#Women’sMonth: Men should help change narrative on violence against women – Prof Solomon

2017-08-23

The panellists at a discussion on Issues
Affecting Women at the UFS Sasol library were
Zane Thela, Head of the Gender and Sexual
Equity Office Programme, Pumla Mgobhozi, founding
member of Embrace a Sister, and
Prof Prof Hussein Solomon, Senior Professor in the
Department of Political Studies.
From the left, are: Thela, Mgobhozi, Prof Solomon,
and Betsy Eister, Director: Library and
Information Services.
Photo: Jóhann Thormählen

The fight to eradicate violence against women is one which men should be involved in. According to Prof Hussein Solomon, Senior Professor in the Department of Political Studies at the University of the Free State (UFS), men have to help change the narrative of physical abuse and sexual violence which they perpetrate against women and children.
“Let them (men who might be offended by the #men are trash) reject violent masculinities, and in the process let them redefine what being a man is about. Let fathers teach their sons that no means no.”

Panel discussion on Issues Affecting Women
Prof Solomon was part of a panel discussion on Issues Affecting Women, organised by the UFS library, in collaboration with the Gender and Sexual Equity Office and Embrace a Sister, as part of Women’s Month in the UFS Sasol library on 3 August 2017.
The other panellists were Zane Thela, Head of the Gender and Sexual Equity Office Programme at the UFS, and Pumla Mgobhozi, founding member of Embrace a Sister. Prof Solomon’s book Understanding Boko Haram, focusing on the kidnapping of 200 young women in Nigeria was also launched.

Don’t accept things as they are
Prof Solomon says that responses by the SA government have no credibility and a lot more could be done. “What is clear is that outrage alone will not end this violence.”
Even at SA universities there are many examples of how women are mistreated. “We need to ask: What more can we do as a university to assist these (female) students.”

According to Thela, it is sad that these issues are only talked about seasonally (like during Women’s Month).
Thela says people should raise their children differently in order to change the narrative. “Then men won’t think they have to prove themselves to women.”
And we shouldn’t accept things as they are: “The most dangerous statement in society is to say: ‘It has always been done this way."

Role of women in their fate
Mgobhozi emphasised that women have a hand in the way they are being seen and treated in society. She therefore asked: “What is the role of women in making sure that we dismantle patriarchy”.
According to her women, especially black women, should dismantle the status quo. She added that cultures and parents often influence the way women are seen.
“Women should fight these social problems together,” Mgobhozi says.

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