6 Steps to an Effective Stress Management Plan for a Matric Student

Matrics experience tremendous amounts of stress, especially during the uncertain times we currently face. Teenagers are expected to complete hours of homework each night in addition to their full day of schoolwork and extracurricular activities. Stress can take a significant toll on grades, health and happiness. Chronic stress and the inability to cope effectively can affect their overall well-being, both mentally and physically. 

Common Causes of Student Stress

Challenging courses, competitive extracurriculars, getting good grades, making serious decisions about their future, as well as the social challenges associated with the high school experience, all contribute to the stress students face. 
Many matrics feel a need for stress-relieving techniques but with all the responsibilities and activities that fill their schedule, it can be challenging to find the time and energy to take on anything else. Below is a six-step plan that will take minimal effort, but make a phenomenal difference in relieving stress associated with completing matric.

Manage your Tasks and Time

Breaking your tasks into smaller chunks and scheduling them into available time is one of the simplest ways to manage your time and assignments. Matric is a juggling act with many tasks and due dates, but if you take it one day at a time and work consistently, you will get through it. 

Exercise Regularly

Regular exercise is one of the healthiest, most effective ways to blow off steam. Twenty minutes a day is all you need to reap the benefits of exercise, and you can easily incorporate it into your daily routine. Regular exercise will also increase your energy levels and help you sleep better.

Eat a Healthy Diet

You may not realise it, but your diet can either drain you of mental energy or boost your brainpower. Eating a healthy diet can function both as a study aid and a stress management method. It can also keep you from light-headedness, mood swings and more. Try adding more of the following to your diet:

  • Whole grains
  • Fatty fish
  • Leafy greens
  • Bananas
  • Dark chocolate
  • Nuts
  • Avocados
  • Water

Get Enough Sleep

Trying to function in a sleep-deprived state will put you at a definite disadvantage. You will find it difficult to learn and retain information, and you’ll be less productive. Prioritise sleep and aim for at least eight hours at night. Make time to take power naps during the day. 

Breathing Exercises

You’re often not thinking clearly when your body is experiencing a stress response. Practising breathing exercises is a sure way to help you calm down fast. Breathing exercises can relieve stress and anxiety in a matter of minutes. You can do them anywhere and anytime you feel overwhelmed. 


Meditation is a more permanent stress management solution. It will change how your body responds to stress by producing a tranquil mind and a deep state of relaxation. During meditation, you focus your attention on your breathing or saying a mantra to eliminate jumbled thoughts.
Want to learn more about stress management? Get in touch with the team at Integrative Coaching and book your free session today.