How to tackle stress during SSC Exam Preparation? 

SSC conducts several exams to recruit candidates for various posts including Grade-‘C’ and ‘D’ through several entries like SSC CGL, SSC CHSL, SSC JE, SSC SI ASI CISF et al. . Most of those exams are comprised of three tiers. Therefore, the preparation stages become very hectic and stressful. because the competition is getting very hard and difficult year by year, the numbers of candidates applying for these examinations also are increasing per annum. Hence, an SSC aspirant has got to compete with them.

As the time for preparation is extremely limited and you've got to hide tons of syllabus. Therefore, you

have to manage some time and yourself. it's observed that a laborious candidate also faces hurdles and fails during this exam thanks to improper self-management. Self- management includes maintaining physical and psychological state. Improper management can put your body under stress and anxiety.

In this article, we'll discuss the methods and activities to follow, in order that candidates can tackle stress and anxiety during their SSC exams preparations. allow us to dive into this-

SSC preparation: Stress and anxiety reduction Methods

Stress and anxiety are the common symptoms observed during the SSC exam preparation. allow us to find out how to scale back them effectively-

Exercise

Exercise encompasses numerous activities that use repetitive movements of huge muscles including jogging or walking. Make a routine of exercise in your daily activities. Exercise is the most vital thing in battling stress. Physical activity stresses your body, which ends up defeating mental stress. it's observed that folks who exercise regularly are less likely to feel anxiety as compared to those, who don't exercise.

Now, you'll be surprised to understand about reasons behind it-

Stress Hormones- Exercising helps in lowering the body’s stress hormone for an extended time and releases endorphins. Endorphins are hormones that boost your mood and acts because of the painkiller.

Sleep- Exercising regularly stretches the body’s muscles and after each workout, you'll get to sleep. It helps in improving your quality of sleep, which is adversely suffering from strain and anxiety.

Confidence- Regular exercise makes you are feeling more competent and assured, which successively encourages a psychological state.

Hence, it's advisable to choose some regular exercises during SSC preparation.

 Use Supplements

There are several supplements, which are wont to eliminate stress and anxiety. we've listed out some common supplements, which are prescribed by the physician or self-consumed by the people. you'll also consider them during your preparation phase.

Ashwagandha- it's an Ayurvedic herb utilized in formulating medicine to treat stress and anxiety. Several patients reported its effectiveness.

Green Tea- It helps in increasing your serotonin levels to combat anxiety. Serotonin levels are increased thanks to its polyphenol antioxidants.

Lemon balm- It hails from the Labiatae, which is enriched with anti-anxiety effects.

Omega-3 fatty acids- it helps in reducing anxiety by 20% a study suggest so.

Valerian- Valerian root is popular for its tranquilizer effect because it contains valeric acid, which alters GABA receptors in lowering anxiety.

10 things, which end in failure in the SSC CGL exam

Reduce caffeine 

People have different thresholds for caffeine intake. High doses of caffeine can damage your mood and increase anxiety. Caffeine is found in coffee, tea, chocolate, and energy drinks. Moderate consumption is often healthy. Hence, if you are feeling anxious about your Behavior during preparation, then reduce your caffeine intake.

Learn to mention ‘NO’

Try to not take the extra assignments that you simply cannot handle. Not all factors causing stress and anxiety are fully under your control. Therefore, control those parts of your life that you simply can use to scale back stress. a method to realize this is often to mention, no.

Hence, being selective and saying ‘no’ to what is going to redundantly increase your preparation load- are often an ideal start in controlling stress levels.

Avoid procrastination

Procrastination is about deferring the priorities. Procrastination leads to higher stress levels thanks to not achieving the specified results. Therefore, this will be the opposite thanks to overcoming stress during your preparation phase by staying on top of your priorities and stop procrastination.

Hence, before involving yourself in any study, first, make an inventory of tasks and activities and prioritize them accordingly. it's advisable to not switch from the current task to a different fresh task during the SSC exam preparation.

Mindfulness

Mindfulness refers to the practices that cause you to sleep in this. It further helps in combating the anxiety-induced effects of ‘Negative thinking’. There are various methods to realize mindfulness including-

Cognitive therapy to realize mindfulness

Stress reduction to realize mindfulness

Yoga and meditation

Deep breathing

When you encounter stress and anxiety during the exam preparation, your heartbeat fastens, breathing becomes quick and blood vessels stretch. Deep breathing exercises help in activating a parasympathetic systema nervosum that controls relaxation response.

There are several sorts of breathing exercises given as below-

Belly breathing

Abdominal breathing

Paced respiration

Diaphragmatic breathing

The main objective of deep breathing is to specialize in your breath when air passes through your nose expanding your lungs and rising belly. This helps in slowing your pulse and causes you to feel more peaceful.

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