Waiting for matric results can be one of the most stressful periods in a young person’s life. After months of exams, revision, and pressure, the uncertainty can trigger anxiety, overthinking, and fear about the future. If you’re feeling this way, know that you are not alone — and there are healthy ways to cope while you wait.
This guide offers practical, realistic strategies to manage anxiety before results are released by the Department of Basic Education.
Why Waiting for Matric Results Feels So Stressful
Many matriculants feel anxious because:
- Results affect future study and career plans
- There is pressure from family or community
- Social media comparisons increase fear
- There is nothing more you can do to change the outcome
This loss of control is often what causes anxiety — not the results themselves.
1. Accept What You Can and Cannot Control
One of the most powerful coping tools is acceptance.
- You cannot change the exams you have already written
- You can control how you spend your time now
- Worrying does not improve results — it only drains energy
Remind yourself: “I did my best with what I had at the time.”
2. Limit Overthinking and “What If” Thoughts
Anxiety often shows up as constant thoughts like:
- “What if I failed?”
- “What if I disappoint my parents?”
- “What if my friends do better than me?”
Try this instead:
- Set a specific “worry time” (for example, 15 minutes a day)
- When worries appear outside that time, gently postpone them
- Focus on the present moment, not imagined futures
3. Reduce Social Media Pressure
Social media can increase anxiety during results season.
Consider:
- Muting matric-related conversations
- Avoiding comparison posts
- Taking short breaks from apps that trigger stress
Remember: people usually share highlights, not fears or struggles.
4. Keep a Simple Daily Routine
Structure helps calm the mind.
Try to:
- Wake up and sleep at the same time
- Eat regular meals
- Include light physical activity such as walking
- Set small daily goals
Routine creates stability when emotions feel unpredictable.
5. Stay Connected to Supportive People
Talking helps more than keeping everything inside.
- Share your worries with a trusted adult, sibling, or friend
- Talk to someone who listens without judging
- You don’t need solutions — sometimes you just need understanding
Anxiety grows in silence but weakens when shared.
6. Focus on Backup Plans (Not Worst-Case Scenarios)
Instead of fearing failure, focus on options.
Ask yourself:
- What are my alternatives if results are not what I expect?
- Can I rewrite, upgrade, or choose a different study path?
- What skills or opportunities can I explore?
Having a plan reduces fear — even if you never need to use it.
7. Use Healthy Stress-Relief Techniques
Simple activities can reduce anxiety:
- Deep breathing or mindfulness exercises
- Listening to calming music
- Journaling thoughts and feelings
- Creative activities like drawing or writing
- Spending time outdoors
Avoid unhealthy coping methods such as isolation or constant worrying.
8. Be Kind to Yourself
Your matric results do not define:
- Your intelligence
- Your worth
- Your future success
Many successful people took unexpected paths after matric. Life is not a straight line, and one result does not decide everything.
When to Ask for Extra Help
If anxiety:
- Affects your sleep or appetite
- Feels overwhelming most days
- Makes it hard to enjoy anything
Speak to:
- A parent or guardian
- A school counsellor
- A trusted teacher or community support service
Asking for help is a sign of strength, not weakness.
Final Thoughts
Waiting for matric results is difficult — but it is also temporary. No matter what your results are, there will always be options, second chances, and new opportunities.
Take care of your mental health during this waiting period. Your future is bigger than one envelope, one screen, or one set of marks.