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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

UFS hikers to Cape Town reflect on their journey

2014-05-26

For the four volunteers from the university who are currently on their way to the Cape on foot, every hour of every day is a victory.

It is three weeks since two employees from the University of the Free State (UFS), Adéle van Aswegen and Ntokozo Nkabinde, together with two other Bloemfontein residents, Nico Piedt and Ronel Warner, left Bloemfontein on fóót for the Cape, in order to highlight the problem of food insecurity among students.

On Sunday 18 May they crossed the halfway mark at Beaufort West and will conclude their journey on Tuesday 3 June in Cape Town.

This is what the hikers have to say after three weeks on the road:

Adéle van Aswegen
It isn’t only a physical journey, but rather an emotional journey you undertake. You learn what it means to be truly thankful for basic things like clothes, a place to sleep and food.

Nico Piedt
I know what it feels like to survive on only a glass of water in your stomach – a cup of weak tea if you’re lucky – for the whole day. If I can help (through the hike) to give someone a better chance in life, then it is worthwhile.

Ronel Warner
You think and grow simultaneously. As you plan every stride ahead of you, you also plan your life ahead.

Ntokozo Nkabinde
You don’t walk for yourself. You undertake this journey, maybe because you want to help someone, but this journey is actually in honour of something bigger and you just have to endure.”

These boots are made for walking ... to Cape Town (Article of 02 May 2014)
“Aren’t auntie and them hungry yet?” Country folk worried about NSH hikers (15 May 2014)

Daily updates:
(You can also follow us on @UFSweb for daily tweets)

Day 33: 2 June 2014
13:40
20 km
Sunset Beach, Cape Town

Day 32: 1 June 2014
16:05
26 km
Mervyn and Sanet Wessels, Belville

Day 31: 31 May 2014
16:31
39.6 km
Rhonell and Gavin Julain, Paarl

Day 30: 30 May 2014
14:00
16 km
Monte Rosa, Rawsonville

Day 29: 29 May 2014
13:16
31 km
The Habit, Worcester

Day 28: 28 May 2014
11:00
22.4 km
Monte Roza, De doorns

Day 27: 27 May 2014
17:00
21.1 km
Karoo Hotel

Day 26: 26 May 2014
18:27
43.3 km
Tows river

Day 25: 25 May 2014
12:18
Lord Milner Hotel, Matjiesfontein

Day 24: 24 May 2014
16:30
42 km
Laingsburg Country Lodge

Day 23: 23 May 2014
17:32
41.8 km
Vergenoeg

Day 22: 22 May 2014
16:42
43 km
Assendelft Lodge and Bush Camp, Prins Albert

Day 21: 21 May 2014
15:09
42 km
Leeu Gamka Hotel

Day 20: 20 May 2014
13:39
20 km
Alida, Springfontein

Day 19: 19 May 2014
12:31
27.6 km
Teri Moja Game Lodge

Day 18: 18 May 2014
First rest day
Nagenoeg Guesthouse, Beaufort West

Day 17: 17 May 2014
19:30
62.3 km
Nagenoeg Guesthouse, Beaufort West

Day 16: 16 May 2014
13:00
14 km
Taaibochfontein

Day 15: 15 May 2014
16:03
32 km
Travalia, Three Sisters

Day 14: 14 May 2014
18:33
43 km
Joalani Guest Farm

Day 13: 13 May 2014
17:30
33 km
Die Rondawels

Day 12: 12 May 2014
16:49
40 km
Aandrus B&B in Richmond

Day 11: 11 May 2014
39 km
Wortelfontein (Magdel and Christiaan)

Day 10: 10 May 2014
15:44
34 km
Hanover Lodge

Day 9: 09 May 2014
40.8 km
Camping between Colesberg and Hanover

Day 8: 08 May 2014
15:25
33.7 km
Colesberg, The Lighthouse Guesthouse

Day 7: 07 May 2014
15:08
23 km
Orange River Lodge

Day 6: 06 May 2014
15:57
51.06 km
Gariep Forever Resort

Day 5: 05 May 2014
12:18
28 km
Rondefontein

Day 4: 04 May 2014
15:27
35 km
Trompsburg: Fox Den

Day 3: 03 May 2014
17:30
46.74 km
Edenburg Country Lodge (Hotel)

Day 2: 02 May 2014
11:44 am
15.3 km
Tom's Place

Day 1: 01 May 2014
32 km
Leeuwberg

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