5 Tips To Manage Exam Anxiety Before UPSC Prelims

The UPSC Civil Services Examination is one of the most coveted
examinations for students aspiring to join the higher Civil Services of the
Government of India, such as the Indian Administrative Service, Indian
Foreign Service, and Indian Police Service.

The test evaluates a student’s broad knowledge of general studies, which
includes courses in history, politics, economics, geography, and ethics,
among other topics. Passing the exam offers up a wide range of opportunities
for students. The UPSC CSE Prelims will take place on June 5 this year. The
secret to a successful performance is stress and anxiety management, which
can get pupils one step closer to their IAS ambition.



Here are a few essential tips to manage exam anxiety and attempt the UPSC CSE
2022 with a clear and confident mindset-

Keep Yourself Prepared: Being well-prepared can help you feel less anxious, though
this may seem apparent. If candidates feel well-prepared going into the exam, they will
feel more at ease. Contrarily, cramming might give the impression that there isn’t enough
time to cover everything, which can heighten anxiety in the students.

Focus on Revision: Candidates must keep in mind that reviewing previously learnt
material before to tests is more important than reading fresh material. With 10-minute
activity or lunch breaks in between, students can examine their course contents for
predefined lengths of time that work with their schedule.

Solve Mock Tests to Boost Confidence: By taking practise tests, candidates can have a
better idea of the kind of questions that will be on the test. By providing a simulation of
real tests, they also help to increase the candidate’s confidence, lowering the level of
worry. It’s also essential to be able to solve simulated problems. The curriculum, themes,
time allotment, number of questions to be tried, and marking methodology are all
included in the mock tests’ design. Aspirants should analyse the incorrect answers they
provided in order to better comprehend the topic, rather than just concentrating on the
correct ones.

Make A Plan and Stick It: The organisation and prioritisation of the applicants’
exam preparation procedure must be planned out in detail. To boost confidence
when they are achieved, the goals must be initially reasonable. After that, you may
progressively raise your daily exam aims and goals. If the objective is too difficult and
lofty to begin with, failing to achieve it might demoralise and demotivate candidates.
Here is where many candidates fail. Having a well-planned strategy and calendar in
place will help candidates prepare for the exam in addition to streamlining study and
lowering stress and worry related to the Civil Services Exam.

Prepare Logistics in Advance: Rushing and being unprepared only serve to
heighten tension. Reviewing the final test schedule is essential so that applicants are
informed of the time and location of the exam. Candidates will be able to pack all
they’ll need for the test as a result. In these cases, maintain your composure; once you
start writing the paper, you’ll be able to remember all you’ve learned.

Eat Healthy: Eat a balanced, nutrient-rich diet that includes fresh fruits, vegetables,
and nuts. Avoiding low-quality foods like fast food and other preservatives is
important. Also recognised to contribute to depression is poor nutrition. When you
feel hungry, you should make an attempt to consume well-balanced meals.

Practice Yoga: Yoga is one of the finest stress relievers, and doing it can help you in
both your life and your UPSC preparation. To feel peaceful and relaxed, you must
practise breathing exercises like the Pranayama. This maintains both your body and
mind healthy and strong.

Follow Sound Sleep Formulas: Since the UPSC is one of the toughest exams to
pass, many candidates hold the opinion that preparing for it requires less sleep. You
must realise that both your body and mind require adequate rest. Enjoy a solid 6-7
hours of sleep each day.

Make Proper Schedule: Make a schedule that you can adhere to religiously. Make
a schedule for each of your workouts and follow it religiously. The majority of the
time, it has been observed that as the test draws closer, pressure on the mind
increases even if one is initially struggling with readiness.

Exercises Daily: Exercise is the key to overcoming stress and maintaining physical
fitness and health. It may get tiresome to sit for long stretches in a room full with
books. Exercise regularly to increase the production of endorphins in your brain,
which will give your body more energy. Maintain Normal Breaks: The UPSC test
preparation process includes taking breaks frequently. Don’t try to go through
another hour of reading when you feel you are unable to take any more tests. It is
wiser to take a quick pause and relax when your mind is exhausted and unable to
process any more information. By taking small pauses in the middle of your exams,
you can increase your level of proficiency.

Have an Enjoyable Hobby:

Having a hobby or leisure activity is a way to relieve stress. It seems sense that the
UPSC curriculum would take a long time to cover, but you must approach it from a
different perspective. Play some music, read a book to relax you, or go plant
something. Say No to Distractions:

The main sources of distraction for you will be your mobile and social media lives.
Keep your attention on your UPSC goal and turn off any such sources of unpleasant
influence. Set Realistic Goals:

Establish your exam objectives and plan your preparation accordingly. Do not force
yourself deeper into the stress and anxiety-filled cave. As much as you can, try to
solve the papers from last year and make notes for each one for better
comprehension.

Increase Your Concentration Power: The majority of students claim that their
high levels of anxiety make it difficult for them to focus on their schoolwork. Take a
moment to relax and consider your accomplishments and life objectives if you have a
similar feeling. Setting a time-based goal is also advised for the applicants in order to
get better results. Focus on Concepts: Throughout your preparation, try to keep the
principles in mind. Avoid using the rote learning method since it won’t help you
manage your stress. Make sure you comprehend the material because doing so will
aid in your ability to retain the ideas for a very long time

Try to Avoid Stimulants:
IAS candidates employ a variety of exogenous stimulants to reduce their anxiousness.
They can frequently pause for tea or coffee. It is advised that candidates avoid making
these behaviours routine before the exam starts.

Think Positive: Numerous holistic gurus have stressed the power of positive
reasoning. When you are depressed, tell yourself that you can overcome this and other
uplifting, optimistic things. These reflections will enliven you and motivate you to
move.

Have Faith in Yourself:

You can never experience the flavour of success in life if you only have questions and
doubts about your own abilities. You should continue to believe in yourself and the
efforts you are making to obtain study materials, instruction as needed, an exam plan,
and careful planning, as well as to maintain your confidence.

Stay Positive, Eat Well,
Aspirants must maintain their good attitude throughout the exam procedure by being
kind and compassionate to both their bodies and minds. Exam hopefuls must
maintain physical and mental health throughout their UPSC preparation process by
engaging in exercise and a variety of hobbies. Yoga and meditation are spiritual
disciplines that can ease exam-related anxiety.

Be Calm: The time allotted by candidates must be sufficient for them to
arrive at the testing location without feeling rushed. Prior to taking the
exam, be aware of the content covered and the format of the questions. It’s
crucial to keep in mind that once in the exam room, it’s common for
candidates to feel as though they have forgotten everything they have
studied.

When students ignore proper sleep patterns, eat unhealthy meals, and
ignore their physical health, it becomes one of the worst traps of exam
preparation. Spending quality time with your family has a calming impact
and may assist to greatly lower anxiety, so be sure to do so. Test aspirants
who are patient with their learning process, persistently strive toward their
objectives, and learn from their failures will be better able to control their
exam anxiety and create the balanced mental framework necessary for
success.