Looking after your MENTAL HEALTH during the HSC

Take a moment to acknowledge the weight of this moment in your academic journey. We know it's a challenging time filled with late-night study sessions, stacks of textbooks, and nerves that can sometimes feel overwhelming. But here's the thing: you are so much more than the sum of your results.

As exams kick off, remember it's not just about acing the tests - your mental health is just as important. Below are a few tips to remember during the HSC and why self-care and compassion is so important during this time.

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Start with a plan

It can be overwhelming to think about studying before your exams. Make a timetable that outlines your priorities for each day or week to help you feel comfortable and in-control about what’s ahead.

There’ll always be things outside your control, so your timetable will work best if you keep it a bit fluid. If you don’t cover everything you want in one session, it’s okay - don’t be too hard on yourself.

Be sure to include time for self-care and activities you enjoy to give you a break - this could be playing video games, going for a walk, your favourite sport, catching up with friends or doing something creative.

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Remember how much you’ve already accomplished

It’s important to remind your friends (and yourself) just how resilient you've all been - you’ve come so far and worked so hard. 

Looking back is just as important as looking forward to appreciating how far you've come. So pat yourself on the back and feel confident that your hard work will pay off in your final exams.

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No exam is more important than your wellbeing

No one has it all together all the time, and it’s okay if you have an ‘off’ day. Listen to what your mind and body is telling you and take breaks when you need them.

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Check in with your friends

If you’re feeling stressed closer to exams, your mates probably are too! Have a chat with them about how you’re feeling and support each other.

A quick chat or message like “Good luck, you’ve got this!” or "How was the exam?" lets your mate know you're thinking of them.

You could also find a video or meme that you’d think they’d find funny - not only could it put a smile on their face, but it’s another easy way of letting them know you’re thinking about them without actually saying it.

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Make plans for after exams

Planning post-exam activities can be an excellent way to stay motivated. Whether it's a group getaway, a weekend with your closest mates, or any other activities you enjoy, these plans serve as your light at the end of the tunnel. 

Support each other in building these celebratory plans; it adds an element of excitement to your study sessions. Share ideas, suggest fun outings, and help each other envision the well-deserved rewards for all your hard work. 

Remember, you're not just working toward passing exams; you're working toward these moments of joy and relaxation. The finish line is in sight; keep pushing forward, and soon you'll be celebrating your accomplishments together!

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Remember, the HSC isn’t your only option

This experience, while challenging, will also be a tremendous opportunity for growth and learning - no matter your final marks. 

There are so many post-school pathways regardless of your HSC results. Embrace it and trust that you have the resilience to overcome any obstacles that come your way.

When the stress mounts, don't hesitate to lean on your support network. Friends, family, teachers - they're here for you. You've got a world of people cheering you on and believing in your potential.

Hear from batyr storyteller Maddie share some of her experience navigating academic pressure. You can find more stories like this on our free mental health storytelling app, OurHerd.

If the problem is bigger than you and your friend can handle, or you feel you can't support your friend on your own, reach out to support from your school counsellor, a teacher or a trusted adult. You can also find free, confidential support services on our Get Support page.

batyr is a youth mental health organisation driven by young people for young people. We  empower young people to take charge of their mental health early and often.

The information on this page is intended as a general guide only and is not a substitute for professional, personalised mental health support.

If you need support, visit our Get Support page for a comprehensive list of free, confidential mental health services available to you.

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