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How to Deal with burnout During UPSC Civil Services Exam Preparation

How to Deal with burnout During UPSC Civil Services Exam Preparation

Keeping the mind calm and settled as we prepare for competitive examinations such as the UPSC exam and entrance tests can be difficult for even the brightest minds. Preparation pressure and the amount of competition for exams such as the UPSC - Exam can easily drive a person into a spiral of stress, anxiety, and in extreme cases even depression.

How to Deal with burnout During UPSC Civil Services Exam Preparation

Keeping the mind calm and settled as we prepare for competitive examinations such as the UPSC exam and entrance tests can be difficult for even the brightest minds. Preparation pressure and the amount of competition for exams such as the UPSC - Exam can easily drive a person into a spiral of stress, anxiety, and in extreme cases even depression.

As we experience increasing competition among UPSC aspirants and students struggle to keep their minds focused, the stress extends to the students' families and loved ones as well. While studying, we tend to remain detached and undisturbed. Our parents and family make certain that we get our alone time. Being alone for an extended time can instill stressful thoughts in our psyches.

It's indeed, even so, not impossible to track stress symptoms as well as the onset of psychiatric issues. Here are some simple signs of exam-related pressure:

  • Appetite suppression or overeating
  • No enjoyment in activities that one would otherwise enjoy.
  • Headaches and stomach pains on occasion.
  • Inability to get a good night's sleep.
  • Irritability and loss of interest
  • Hot or cold flashes on a regular basis.

Unless you undergo one or more of these signs, it could be an indication that you are about to experience a psychological problem and mental trauma as a result of stress. In such cases, seeking assistance from a family member or a trusted friend can go a long way toward alleviating the mental burden. Having someone to talk to about their work can be extremely beneficial. Parents, Tutors, study partners, and peers can all help you keep things in perspective and stay focused and positive at all times.

There are other ways to relieve exam stress besides simply speaking your mind.

How to Overcome Burnout? 

The human body has evolved over time to adapt to various stressful situations. 6–8 hours of uninterrupted sleep. Our species has survived for so long because of this fact. But now the question is, how long can we manage stress? If we start putting our bodies through a lot of stress and discomfort and keep doing it for a long time, our bodies will initially resist, but as nature intended, we will adapt. However, after a while, we will realize that our bodies require a great deal of energy to function. But rather, if we anticipate our body systems to keep pace with us, we must provide them with consistent doses of energy, which we can easily obtain by sleeping for a good 6-8 hours per day. Sleep should never be considered a waste of time. On the contrary, these napping hours will provide our faculties with much-needed rest. This way, our bodies will catch up to our work pace (and life). Thus, sleep is the best natural rejuvenation one can find, and it shows throughout our particular instance.

Self Belief:

This is a very simple truth. When you believe in yourself, you have already won half the battle. Keep reminding yourself why you've chosen this path. Every time you are reminded of the reason and your goal flashes before your eyes, you will realize that all of your sacrifices have not been in vain. You will then realize that you are on the right track!

Little breaks somewhere between lengthy days of arduous study:

 Sitting for long periods of time can be mentally exhausting. We may soon experience headaches, blurriness, or even a sense of suffocation. Short 10- to 15-minute breaks are required during study hours. If stress begins to build up, listen to soft music or even practice short yoga sessions to relieve it. Furthermore, a brisk walk in the park or garden can be a great way to unwind. The point is that during these short breaks, one must divert one's attention away from books.

Meditation:

Meditation is one of the most undervalued self-therapies. Using mindful meditation techniques to deal with anxiety has traditionally yielded excellent results. When confronted with adversity, it can be difficult to concentrate. Mediation allows you to stay calm and make sound decisions.

Motivate yourself:

 Positive motivation can mystically turn the tide in one's favor. CSE candidates should understand the significance of motivation in their lives. There are many inspirational speeches by UPSC rank holders and other motivational speakers that can help one feel spiritedly high.

Eliminating negative people:

There is no shortage of negative people in our midst. CSE aspirants must understand that negative people should be avoided at all costs. Any negative thoughts or discussions can be a deterrent to achieving the CSE goal. It is especially dangerous when one is at their most vulnerable. Rather, when one is feeling particularly down or discouraged, it is best to surround oneself with people, whether friends or family, who can instil hope in us. People who say, “you cannot do it” or “this is really difficult and not something you can manage” or “don’t waste your time as it’s unachievable for you," etc.,. should always be kept in check.

Maintaining your social life:

One of the most common myths about the CSE examination is that staying away from your social life is essential for success. One might believe that becoming the modern-day equivalent of a hermit will ensure our success. However, completely shutting off our social life can become one of the main causes of burnout. A mindful social life is therefore essential for avoiding burnout and achieving success in the CSE.

Staying connected with your family and mentors more frequently:

More often than not, our family or mentors can greatly improve our vibe. This is because there is a notion of confirmation that they always have our best intentions at heart. Talking to them or seeking their advice will be extremely beneficial whenever a sense of helplessness or confusion grips the mind. We may even have one or two close friends or relatives who inspire us and assist us in raising our motivation levels. Staying in contact with such people is beneficial and thus suggested.

Mock tests, for what they are:

While giving mock tests is essential for gaining experience and feedback, the grades obtained in these exams are not the most important thing. What really matters is what these marks are used for. Many aspirants are seen comparing their own marks with those of others who have scored high in such mocks, and it is often observed that they can go into some sort of shell to protect their own rankings from critique.

Giving yourself small rewards:

When we complete a daily goal (which could also be weekly), we can give ourselves a small incentive or reward in the form of a small gift or treat. This is an excellent method for teaching oneself to work enthusiastically toward one's own objectives. When we were young, our parents, teachers, and elders all tried this strategy on us in order to make us learn. Perhaps it is time to apply this strategy to ourselves. Give it a shot!

Making life more interesting: 

Finally, to avoid burnout, engage in hobbies. The emphasis here is on emotionally connecting to a hobby so that it can refresh the mind from time to time. In any case, since hobbies must be filled out on the Detailed Application Form (DAF) for the Mains Exam, there is no harm in pursuing your favorite hobby while studying.

Understand When to Ask For help:

A few people feel great when their exams are completed, but this is not true for everyone. When a person's mood remains low after exams, it is a tell-tale sign that they require assistance. Anxiety or depression that is severe, persistent, and interferes with daily living. Consultation with a psychiatrist is a good place to begin. Remember that seeing a psychiatrist does not appear to suggest that you have gone insane and need to be admitted to a treatment center.

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