The matric exams began in earnest today as thousands of candidates flocked to exam centres to write their first English papers.

Learners are also preparing to write exams in other grades which are due to start in a week's time, on Monday, 10 November 2008. Many parents and learners are wondering how best to manage exam stress during this period.

"Exams are stressful, even for people who have worked hard consistently throughout the year," says Bruce Phillips, an education psychologist with the Western Cape Education Department (WCED).

"Having to revise a greater volume of information and possibly not understanding the course material can add to their stress levels.

"Some learners may use this stress to help them to stay motivated and focused on their work, while others feel overwhelmed, confused, exhausted and anxious. Stress is not necessarily bad - a modest amount of stress and anxiety can provide a valuable stimulus to motivate us to study and prepare for the examination."

Phillips has provided the following 10 tips for learners on how to manage exam stress.

1. Study area - try to keep your study area well-ventilated and well-lit; in a quiet part of the house, away from noise and people. Make sure your desk/table is tidy and organized. Try to avoid placing your desk/table in such a way that you can "stare" out of the window. Don't be tempted to study lying down or in the sunshine as this could easily lead to attention difficulties.

2. Examination knowledge - make sure that you have a copy of the examination timetable and know where and what time you are writing each examination. Make sure that you know exactly what is required for each exam. Construct a study time-table which corresponds with your examination time-table.

3. Keep physically fit and healthy - exercise energizes you and helps you to engage your work, dissipates the stress reaction, builds resistance to illness and makes you more resilient. Also ensure that you get sufficient sleep throughout the examination period.

4. Eat a balanced diet - have regular meals, including an adequate breakfast. Eat healthily - make sure that your diet includes plenty of fruit and vegetables. Drink water rather than too much coffee, tea and fizzy drinks.

5. Develop an effective support system - try to have people around you that you can turn to, talk to and to rely on (consistency is important). It is thus important to ask for, and accept, support from your family (for example, practical - a lift to exam venue, or emotional - advice or assistance).

6. Make time for relaxation - structure your revision timetable in such a way that you make time to relax (for example, listening to music, watching TV, talking to friends). Just remember your focus and aims and return to your programmed time-table when necessary.

7. Telephones - switch your cell phone off! Let people leave a message for you or let someone else take a message for you - you can always phone back during your breaks.

8. Do not think that drugs are the solution - many people think that drugs (both legal and illegal) can help you to cope with stress. They are, however, more likely to damage your chances of success. You shouldn't rely on drugs to get you through the exam, unless you have a diagnosed medical condition which requires specific treatment.

9. Use constructive self-talk - think positive thoughts when preparing for the exam, when writing it and even when waiting for the results. Give yourself small rewards for successes achieved (for example, relaxation activity after an intense period of study) throughout the examination process.

10. Privacy and freedom from distractions - studying is by necessity a selfish activity, so try to ensure privacy and freedom from distractions. You may also have to temporarily withdraw from your usual activities and commitments.