Every student who aspires to be a high achiever in a national, state, or private level engineerings entrance exams such as JEE Main, JEE Advanced, BITSAT, VITEEE, SRMJEEE, WBJEE, or UPSEE will face exam stress.
While applicants often begin preparing for such tests as soon as they enter their 12th-grade curriculum, the last month appears fraught with strained nerves and dwindling confidence.
Stress is a key determining factor in whether one handles it, chin up, or crumbles and falls. Unneeded stress can impact ultimate performance by causing unnecessary tension, leading to self-doubt and thoughtless blunders.
Outstanding students frequently pause, ponder, and, as a result, pick a course that will help them overcome the deadlock rather than simply waiting for the tsunami of paralysing anxiety to consume them into oblivion. Here are 5 ways to de-stress yourself before the engineering entrance exam
Exercise is an effective way to reduce stress and improve overall well-being. Physical activity releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Regular exercise can also improve sleep, boost self-confidence and reduce symptoms of anxiety and depression.
For stress relief, try incorporating moderate-intensity aerobic exercises, such as brisk walking, jogging, cycling or swimming, for at least 30 minutes a day, most days of the week. You can also try resistance training, such as weightlifting or bodyweight exercises, which can improve muscle strength and endurance.
Yoga and tai chi are also great options for stress relief as they combine physical movements with deep breathing and meditation techniques.
It's also important to find an exercise you enjoy, as you're likelier to stick with it in the long term. It's important to note that over-exercising or pushing yourself too hard can also increase stress levels, so be sure to listen to your body and take breaks when needed.
Meditation is a practice that can help reduce stress by promoting relaxation and mindfulness. It involves focusing on the present moment and clearing the mind of distracting thoughts. This can help reduce feelings of anxiety and improve overall well-being.
There are many different forms of meditation, but some popular techniques include the following:
- Mindfulness meditation involves paying attention to your breath and the present moment without judgment. It helps to cultivate awareness and acceptance of your thoughts and emotions.
- Guided meditation involves listening to a recorded meditation or following along with a guide. It can help to focus your mind and relax your body.
- Transcendental meditation involves silently repeating a mantra or word to focus the mind and achieve a state of deep relaxation.
- Yoga Nidra: This guided meditation is often done lying down and involves a series of body scans and visualisation techniques.
It's important to find a form of meditation that works best for you and to be consistent with the practice. Even a few minutes of meditation daily can help reduce stress and improve overall well-being.
Get enough sleep
Getting enough sleep is an important aspect of stress management. Lack of sleep can increase stress levels and negatively impact your ability to focus and perform well on exams.
To get a good night's sleep, try to stick to a consistent sleep schedule by going to bed and waking up at the same time every day. Also, avoid stimulating activities such as watching TV, using your phone, or working on your computer before bed.
Creating a relaxing bedtime routine can also help prepare your body for sleep. This can include reading a book, taking a warm bath, or listening to calming music.
Additionally, try to create a sleep-conducive environment. Keep your room cool, dark, and quiet and make sure your bed is comfortable.
Finally, try to avoid consuming caffeine, nicotine, and alcohol close to bedtime, as they can interfere with the quality of your sleep.
It's important to note that everyone's sleep needs are different, but generally, adults need 7-9 hours of sleep a day to function at their best. If you are having trouble falling asleep, staying asleep or feeling tired during the day, it may be a good idea to talk to a healthcare professional.
Listen to music
Music can be a powerful tool for reducing stress and improving mood. Music can have a direct impact on our emotions and can help to create a sense of calm and relaxation.
Different types of music can have different effects on the body and mind. For example, slow and calming music can help slow down the heart rate and breathing and promote relaxation. While upbeat and energetic music can boost mood, motivation, and energy levels.
It's important to find the type of music that works best for you. Some people may find classical music relaxing, while others may prefer nature sounds or white noise.
You can listen to music anytime, but it can be particularly helpful to include it in your daily routine, such as during your commute, household chores, or studying.
Music can also be combined with other stress-reduction techniques, such as meditation, yoga, or exercise, to enhance their effectiveness.
It's important to note that music can also be a source of stress for some people, so it's important to be mindful of the music you listen to and how it makes you feel. If a certain type of music increases your stress levels, it's best to avoid it.
Talk to someone
Talking to someone about your feelings and concerns can be an effective way to manage stress. Sharing your thoughts and emotions with a friend, family member, or counsellor can provide emotional support and help you develop coping strategies for dealing with stress.
Having someone to talk to can also provide a sense of connection and belonging, which helps reduce feelings of isolation and loneliness.
When talking to someone, it's important to find someone you trust and feel comfortable with. This can be a family member, friend, or professional counsellor.
A counsellor or therapist can help you identify the source of your stress and provide strategies to cope with it. They can also provide a safe and confidential space to discuss difficult or sensitive issues that may be causing stress.
It's also important to be open and honest with the person you are talking to. Be specific about what you need and what you expect from the conversation.
It's also important to note that talking to someone can be difficult or uncomfortable for some people, and that's okay. You can try other stress-reduction techniques, such as writing in a journal, practising mindfulness, or doing a hobby that you enjoy to help manage stress.