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Title: Stress Management Tips for IAS aspirants


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Stress Management Tips for IAS aspirants
www.o2iasacademy.in
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Stress Management during IAS, UPSC Civil Services
Exam Preparation
  • UPSC aspirants in IAS coaching institutes
    in Chandigarh and other parts of India often
    complain of stress during their UPSC journey.
    Feeling stress and anxiety sometimes is a part of
    human life. Stress in a moderate amount can, in
    fact, be beneficial by encouraging us to pursue
    change and growth. But, being under constant
    undue stress can become an exhausting burden and
    pose a health risk. We at O2 IAS academy
    understand these feelings of stress and anxiety
    faced by IAS Exam aspirants. Thus in this blog,
    we will be giving some tips to manage stress and
    be productive during UPSC IAS preparation.

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What is Stress?
  • Before we begin our discussion on stress
    management lets first briefly discuss what
    actually stress is. This will help you recognise
    when and under which circumstances you get
    stressed and aid you in managing it. Stress is
    the human bodys reaction to a situation it deems
    challenging. Thus it is completely natural and
    normal to be stressed sometimes. The right kind
    of stress can even sharpen the mind and reflexes.
    It might help the body perform better, or help
    escape adangerous situation.

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HOW TO RECOGNISE THAT YOURE STRESSED DURING IAS
EXAM COACHING OR PREPARATION?
  • What are the Physical Symptoms of the stress?
  • Headaches
  • Nausea
  • Muscle aches
  • Trouble sleeping
  • Heartburn or indigestion
  • Fatigue
  • Flushed skin
  • Clenched teeth
  • Unusual changes in weight

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HOW TO RECOGNISE THAT YOURE STRESSED DURING IAS
EXAM COACHING OR PREPARATION?
  • What are the Emotional Symptoms of the stress
    during UPSC Preparation?
  • Less than normal patients
  • Feelings of sadness and/or depression
  • Feelings of being overwhelmed
  • Restlessness
  • Reduced or absence of desire for activities which
    you once enjoyed or regularly performed
  • Irritability
  • Sense of isolation
  • Trouble coping with lifes issues
  • The more frequent or extreme pessimistic attitude
  • Overreaction to situations, whether personal or
    professional.

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HOW TO RECOGNISE THAT YOURE STRESSED DURING IAS
EXAM COACHING OR PREPARATION?
  • What are the Cognitive Symptoms of stress?
  • Impaired concentration
  • The trouble with remembering things, such as
    homework assignments or deadlines
  • Chronic worrying
  • Anxious thoughts or feelings
  • Reduced or impaired judgment
  • Impaired speech (mumbling or stuttering)
  • Repetitive or unwanted thoughts

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HOW TO RECOGNISE THAT YOURE STRESSED DURING IAS
EXAM COACHING OR PREPARATION?
  • What are the Behavioural Symptoms of stress
    during Civil Services Preparation?
  • Change in eating habits
  • Change in sleeping habits
  • New or increased use of drugs, tobacco or drugs
  • Nail biting
  • Pacing
  • Abnormal failure or delay to complete everyday
    responsibilities
  • A significant change in performance
  • The unusual desire for social isolation
  • Frequent lying
  • Trouble getting along with peers, such as
    co-workers, classmates or teachers

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How to cope with stress for best performance in
upcoming Civil services exam?
  • The article describes the effective ways
    for Stress management during IAS Preparation.To
    ensure success in any sphere of life it is very
    important to manage stress effectively. Since too
    much stress can disrupt not only your routine but
    health as well. It can in turn harm academic
    performance and even make it tough to get through
    the day. Thus, it is very important to have an
    outlet for stress. This can be a social activity
    like going out or sports. Yoga and meditation are
    also known to help in managing stress. Sometimes
    even simply talking about whats causing the
    stress or having someone listen to your problems
    can significantly reduce stress.

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Does meditation and breathing exercise help
reduce stress?
  • Meditation and practicing breathing
    techniques are one of the quickest and easiest
    ways to relieve stress and calm the mind. By
    taking consciously deep, slow breaths the body
    undergoes a relax response the heart rate slows,
    muscles relax and blood pressure drops.
  • Stretching the body also helps. Thus to take a
    break from sitting at your desk. It keeps you
    relaxed and alert, which leads to more effective
    studying and better exam performance. How can I
    use time management tips to reduce stress?
  • It is important to make your study time
    stress-free by creating a study timetable. When
    you plan your time a week or month in advance
    youll know what you need to do when. Thus youll
    have the time to cover your syllabus. But even
    during a time crunch, creating timetable aid in
    completing the most crucial tasks into whatever
    little time you have. Always factor in breaks and
    relaxing activities in your schedule to minimize
    stress even more.

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How does staying organized aid in stress
reduction?
  • Its a known fact that clutter leads to stress,
    and decreases productivity. Many students have
    the habit of keeping their living space and study
    space cluttered. This can have negative effects
    on grades. One simple way to reduce the amount of
    stress that you experience while studying is to
    keep a minimalist and clutter-free study area
    which is free of distraction.
  • Doing this will not only keep stress levels low
    while studying but will also save time in finding
    lost items. Why is it important to
    minimise distractions of social media?
  • Social media sites like Instagram, snapchat,
    Facebook or Twitter are not only a distraction
    but they can also cause stress. Many people
    experience FOMO (fear of missing out) when they
    go too long without browsing them. Minimising
    social media will aid your focus and prevent you
    from spiralling into any negative thought
    patterns. 

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Is Music helpful in coping up with stress?
  • Music can help you to relieve stress and
    calm down. You can exploit the benefits of
    music by playing light, soft music while
    studying, playing upbeat music to energise
    mentally, or to relax with the help of their slow
    melodies.

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Will physical exercise help in reducing stress?
  • Regular exercise is known to relieve
    stress, improve concentration and mental
    awareness. It also improves sleep, which further
    reduces stress levels. You dont need to tire
    yourself out to get the stress-relieving benefits
    of exercise. Getting outside for some cardio by
    jogging or running would be great, but a yoga
    break will also help. You can choose as per your
    preference.

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Does simply talking about stress helps?
  • When youre feeling anxious about your UPSC
    preparation and upcoming IAS / PCS prelim exams,
    the stress can feel crushing. One of the ways to
    manage stress is to talk to peers about what you
    are feeling and going through. You will discover
    that they are feeling similar way and have
    similar problems. So whenever you feel that the
    stress is becoming too much to handle take out
    few minutes to call a friend or parent. This will
    make you feel so much better.
  • Face-to-face human contact cannot be replaced
    still. So if studying alone is too stressful then
    join a study group. Does sleep schedule affect
    your stress level while preparing for IAS?
  • It is very important to sleep at the same time
    every night to ensure the quality of your sleep.
    Do not use electronic devices eg phone at least
    half an hour before sleeping and dont study in
    your bed. During the day when you need a quick
    recharge to take a quick 20-minute power nap.
    This will keep you fresh and keep you stress-free.

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Do your food habits impact your stress levels?
  • There have been many studies showing that
    certain foods can help relieve stress and
    anxiety. If you feel stressed or overwhelmed
    while revising or studying then eating food and
    drinks high in sugar or caffeine will only
    increase stress.Instead, take healthy food, this
    will help you stay calm and boost brainpower. For
    eg take fruits like apples, blueberries, dark
    chocolate and pistachio nuts. Of course, eat even
    such healthy things in moderation.  drinking
    black and green tea is also shown to lower levels
    of the stress A healthy diet not usually thought
    as a stress management technique or a study aid.
    In fact, it can actually perform both these
    functions. It takes practically no extra time and
    will protect you from experiencing diet-related
    mood swings, light- headedness, lethargy sickness
    etc.

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Conclusion
 We hope that these tips will help you in
reducing and managing stress during your UPSC
preparation in IAS coaching institutes in
Chandigarh or any other part of India. These were
our views and opinions on this topic. What are
your thoughts and inputs or queries on this topic
( Stress management during IAS preparation )?
Comment below and share your views with us. We
would be happy to assist you in your UPSC
preparation battles and answer your queries.
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