JEE and NEET Exam: According to the National Testing Agency, the number of applications for the Mains 2024 exam has reached a staggering 12.3 lakh.
The NEET 2024 exam also witnessed enormous competition with 20,87,462 students registering for the exam.
The academic world is abuzz with the cut-throat competition that students face to secure admission into reputed medical and engineering colleges. Conquering JEE and NEET Exam Stress.
The high level of competition leads to intense pressure on students and requires them to demonstrate exceptional academic performance; which often takes a toll on their mental health.
However, with the right strategies for studying and taking care of one’s health, this pressure can be managed effectively. Origin Educare is the best way to Conquering JEE and NEET Exam Stress.
This article aims to discuss steps to reduce exam anxiety and stress during JEE/NEET preparation.
Understanding the Source of Stress and Anxiety: ITT Exam
Stress and anxiety during exam preparation can stem from various factors such as:
1. The Nature of The Exams is High Pressure
Lakhs of applicants fighting for minimal seats in prestigious engineering/medical colleges in India, cause a no room for error-like situation.
2. Expectations From Society And Peers
The external pressure to perform often comes from one’s parents. Peer pressure is also there when it comes to competitive exams as one is comparing one’s growth with one’s peers.
3. Irrational Expectations and Fear of Failure
Many times it is not the external pressure but a student’s expectations of themselves that could lead to burnout. Setting unrealistic goals & the fear of not meeting them contributes to increased stress & anxiety.
4. Lack of Effective Time Management
Inadequate revision and poor time management often lead to unpreparedness and that is the cause of increased anxiety when the exams are near.
Thus, understanding these sources of stress is the first step toward managing them effectively. Overcome Conquering Stress and Anxiety in JEE and NEET Exam Preparation 2024
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Strategies to Overcome Exam Stress and Anxiety during JEE/NEET Preparation
Here are some strategies that can help you manage stress and anxiety during your JEE and NEET exam preparation:
1. Practice Pomodoro Technique
In this technique, you break large tasks down into smaller, more manageable chunks and work on them for 25 minutes each. So, choose the topic you want to study and set a timer for 25 minutes.
After 25 minutes, you have to take a break of 5-15 minutes. Experts suggest that this technique can help anyone improve their productivity and focus.
2. Set Realistic Goals
While setting study goals one should keep them specific, measurable, and achievable. Ask yourself – What do you wish to accomplish and how will you know you have achieved it? The other point is – can you realistically do it?
You can make things easier by breaking them down into achievable milestones, no matter how small or big they may be. Focus on completing one milestone at a time to make your preparation easier.
3. Stay Physically Active
It can be tempting to always stick to the couch with your books, but studies suggest that prolonged sitting is not good for health.
To improve mood and reduce stress, regular exercise is a must. Several studies have shown that exercise can increase self-confidence, help relax, and lower symptoms of mild depression and anxiety.
Increasing evidence suggests that taking a brisk walk or doing HIIT can help reduce cortisol levels and even improve the sleep cycle.
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4. Maintain a Healthy Diet
Balanced diets are more important than one might think when it comes to exams. It is imperative to be mindful of food choices during exams as food provides the required fuel to the brain to stay focused.
It has been seen that during exams, youngsters would often stay late for revisions and binge on unhealthy stuff such as chips, caffeine, etc.
There is a temptation to emulate a carefree lifestyle but studies have shown that late-night snacking can lead to obesity and indigestion.
Also, students should limit their caffeine intake as increasing evidence shows that it can mess up the sleep schedule especially if one is taking coffee late in the evenings.
Not only this, caffeine has been linked to an increase in cortisol– the stress hormone. Hence, for sustained energy levels and better concentration, it’s recommended to eat healthy foods such as vegetables, fruits, whole grains, and lean proteins.
5. Get Adequate Sleep
Getting 7-8 hours of quality sleep is something that students would avoid during examination preparation. best way to Conquering JEE and NEET Exam Stress.
Since JEE/NEET exams have a humongous syllabus that must be thoroughly revised, they are known for being exhausting and time-consuming.
However, research has shown that a lack of quality sleep negatively impacts the cognitive health of students and academic performance.
Another significant study shows that college students who sleep longer, sleep better, and sleep more consistently perform better academically.
It is a common observation that a lack of quality sleep leads to exhaustion and poor concentration, which is why students should never compromise their sleep during exams.
6. Practice Relaxation Techniques
The practice of ‘pranayama’ refers to a set of yogic breathing. Numerous studies have found that pranayama practice positively impacts many physiological variables. The evidence supports the positive effects of breathing exercises such as Anuloma-Viloma in reducing stress and anxiety.
Youngsters are generally running on caffeine to stay alert or take brain supplements but often overlook a powerful method that’s right under their noses and that’s –mediation.
Mindfulness meditation has been shown to improve cognitive function and well-being. best way to Conquering Stress and Anxiety in JEE and NEET Exam Preparation 2024.
Research shows that even brief periods of meditation can improve working memory while reducing anxiety and fatigue.
It is therefore recommended that students practice relaxation techniques like meditation and pranayama to improve overall well-being.
7. Seek Support From Mentors and Counselors
Talking to friends, family, or a counselor about your feelings and concerns can provide emotional support and a different perspective on difficult situations.
It is important to discuss your doubts in respective topics and seek guidance from your teachers as their valuable input will help you navigate complex concepts, which might be difficult to do with self-study only.
In case you are feeling confused, fraught with emotions, and aren’t able to cope with the stresses of academic life; it would be imperative to seek the support of a mental health counselor.
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8. Avoid Comparisons and Distractions
Humans tend to compare themselves with others and spoil their thoughts in the process. In student life, we often compare our grades and scores with our peers as society has ingrained competitiveness in us from childhood.
But being competitive has done more damage than good. Comparing oneself to others leads to feelings of low self-worth or an inferiority complex which is a recipe for depression.
It is crucial to understand that academic exams should not be the only measure of comparison.
For instance, your friend may score higher than you in an exam, but they may not possess the same artistic writing or communication skills as you do.
Hence, It’s necessary to avoid comparing your progress to others when it comes to learning. Conquering JEE and NEET Exam Stress.
Keep in mind that everyone has their own pace of learning, and what matters most is your improvement. To help you focus better, create a dedicated study space free from any distractions.
Turn off notifications on your phone and computer while studying to help you concentrate.
Also, limit your time on social media as it can be very addictive. Make a schedule, say half an hour after lunch or so, and limit your social media consumption during those set hours.
9. Stay Optimistic and Organize Your Time
It’s important to organize your studying and break it down into smaller chunks to improve your memory retention.
Rather than rushing and getting stressed as the exams approach, make sure to take breaks, relax, and attend to any other obligations.
Keep a schedule and stay on top of it, but remember to take breaks as well. Taking short, regular breaks can improve focus and prevent burnout. Use your breaks to relax, stretch, or do something enjoyable.
Maintain a positive attitude, and give your hundred percent, but don’t forget to review your progress. Create a self-assessment and take note of areas that require improvement.
Improvisation and a positive attitude will go a long way in helping you overcome the exam pressure. And remember, the rigor of this exam will make you more capable of facing even stronger challenges in life.
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Conclusion: Tips to Manage Stress and Anxiety During JEE/NEET Preparation
Preparing for exams like JEE and NEET can often lead to stress and anxiety. However, The strategies mentioned above can surely go a long way in keeping anxiety at bay when practiced consistently.
It’s important to prioritize your well-being during this time and seek help and support when things don’t go your way. Conquering JEE and NEET Exam Stress.
Remember, success in these exams is not only about hard work but also about maintaining a calm and focused mind.
