Stress Management Tips for IAS aspirants

1. Stress Management Tips for IAS aspirants www.o2iasacademy.in

2. 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. Stress Management during IAS, UPSC Civil Services Exam Preparation

3. 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 body’s 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. What is Stress?

4. 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 HOW TO RECOGNISE THAT YOU’RE STRESSED DURING IAS EXAM COACHING OR PREPARATION?

5. 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 life’s issues The more frequent or extreme pessimistic attitude Overreaction to situations, whether personal or professional. HOW TO RECOGNISE THAT YOU’RE STRESSED DURING IAS EXAM COACHING OR PREPARATION?

6. 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 HOW TO RECOGNISE THAT YOU’RE STRESSED DURING IAS EXAM COACHING OR PREPARATION?

7. 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 HOW TO RECOGNISE THAT YOU’RE STRESSED DURING IAS EXAM COACHING OR PREPARATION?

8. 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 what’s causing the stress or having someone listen to your problems can significantly reduce stress. How to cope with stress for best performance in upcoming Civil services exam?

9. 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 you’ll know what you need to do when. Thus you’ll 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. Does meditation and breathing exercise help reduce stress?

10. It’s 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. How does staying organized aid in stress reduction?

11. 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. Is Music helpful in coping up with stress?

12. Regular exercise is known to relieve stress, improve concentration and mental awareness. It also improves sleep, which further reduces stress levels. You don’t 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. Will physical exercise help in reducing stress?

13. When you’re 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 don’t 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. Does simply talking about stress helps?

14. 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. Do your food habits impact your stress levels?

15. 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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